GROUP CONDITIONING

Monday
15mins amrap: 15 doublers + 10 ball slams

Tuesday
7 rounds for time: 12 DB Hang Power Clean + 8 push press + 12 box jumps

Wednesday
1 round for time: 50 KB swings + 50cal row + 50 thrusters (65/45)

Thursday
7mins: single arm farmers walk 2 laps/side + 3-6 wall walks rest 2min, 7mins: 10 heavy sandbag squats + max chin-ups

Friday
FBOMB FRIDAY!

Saturday
A. Battling Ropes: 5x20sec on, 40sec rest, relay style. B. Partner workout: in team of two, completing 4 rounds each: 300/400m row + 15 KB swings

 

FOUNDATIONS

Workout 1
A. Back Squat:
-Warm-ups: 3x6, rest 60sec.
-Work Sets:
10x3 every 60sec. at 85% of your best 8RM (EMOM)
B. (if time): weighted front plank 2x45sec. rest 90sec.
C. Group Metcon

Workout 2
A. 3 sets:
A1. Bench Press 6-8 reps with 3sec lowering phase, rest 30sec
A2. Push-ups, max reps, rest 30sec
A3. DB Pec Flys 8-12reps, rest 2mins
B. Group Metcon

Workout 3
A. 4 sets, alternating exercises:
Minute 1: Right leg Bulgarian Split Squats 6-8reps with 4sec lowering phase
Minute 2: Left leg Bulgarian Split Squat 6-8 with 4sec lowering phase
Minute 3: Weighted Hip Thrust x8reps with 2sec pause at top

B. 2-3 sets:
Minute 1: Side Plank Left 30-45sec
Minute 2: Side Plank Right 30-45sec

C. Group Metcon

Workout 4
A. 4-5 sets EMOM:
Min 1: Dumbbell Incline Press 8-12reps
Min 2: Landmine Row 6-10reps left (1sec pause at top)
Min 3: Landmine Row 6-10 reps right (1sec pause at top)
B. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Back Squat: build to 80%xAMRAP (aim 8+, no reps in the tank)
B. Bulgarian SS 2x8/8
C. Group Metcon

Workout 2
A. Push Press 90%x3, 80%x3x5
B. 3 sets, alternating: 12-18 sandbag or slam ball press + 4-6 strict chin ups (weighted if needed)
C. Group Metcon

Workout 3
A. Single leg or split stance deadlift w/ barbell 2x10-12
B. Deadlift 90%x3, 80%x3x5
C. Group Metcon
D. (if time) 60 tough reps KB swing

Workout 4
A. Bench Press: build to 80%xAMRAP (aim 8+, no reps in the tank)
B. 1 Arm DB Row 3x8
C. Group Metcon
 

TRAINING-COMPETITION

Monday
A. Complete 6x1 weighted muscle-up if possible. If not, 6x1 of the hardest variation you can do. [OR, if you don't have muscle-ups, do 5-sets working on the ring M.U. transitions and then 5 sets doing big kip swings 3 reps per set]
B. 6sets every 90sec:
segment 1: AMRAP strict dips with 3sec lowering phase
segment 2: AMRAP strict archer pull-ups per side with shoulder width grip (closer grip will make this easier)
*rest for an extra 2 mins half way through
C. Group Metcon

Tuesday
Weightlifting Class with Mylene
 

Wednesday
A. 4 sets, every 3mins:
-6 chest to bar pull-ups
-6 heavy thrusters (135/115/85/65)
-24 D.U.

B.
3 sets, every 6mins. score is your slowest round.
-Row 500/400m
-40m sandbag carry
-10 burpees

Thursday
A. Gymnastic skill work:
12mins every 90sec.
Segment 1: 45sec handstand hold (single arm if possible 30sec per side, or else shoulder touches)
Segment 2: tucked front lever hold 10-15sec
B. Aerobic Session @ 2 sets:Bike 10mins. Row 10mins.

Friday
A. Back Squat 8x2 EMOM @ 75%
B. Paused (above parallel) Front Squat (4sec pause) 3x4-6
*goal is to do a little more weight than last week
C. FBOMB
D. Single Arm Farmers Walk. AMRAP 40m lengths in 7mins.

Saturday
A1. Bench Press 4x4-6reps, rest 90sec *try to beat last week's performance.
A2. Fat Grip Chin-ups. 4x4-6 reps, rest 90sec
B1. Archer Rows on Rings 3xmax, rest 60sec
B2. Weighted Push-ups (25-45lbs plate on back) 3xmax reps (at least 6 reps), rest 60sec
B3. 8-10 strict toe to bar, rest 60sec
C. Group Metcon

 

 

POWERLIFTING TEAM

DAY 1
A. Squat 57.5%x4x12
B. DB Floor Press 3xAMRAP (12-15 Rep Target)
C. Meadow Rows 3x10

DAY 2
A. Widegrip Bench (half handwidth wider than normal) 60-65%x3x10-12
B. Front Squat 70-75%x2x6-8
C. Heavy KB Swing 3x12-15
D. 3 sets each: 10 tricep pushdowns, 12 cable back flies

DAY 3
A. Deadlift 65-70%x3x8-10
B. Sandbag Squats 3xAMRAP (12-18 rep target)
C. 3 sets each: 6-8 chin ups, 10 DB Row

DAY 4
A. Bench Press 65-70%x4x8-10
B. DB Bench 3xAMRAP (12-15 Rep Target)
C. 2 sets, alternating: 10 Lat Pulldowns + 10 Pec Flies + 10 DB Curls

 

MODIFIED POWERLIFTING TEAM

*If you participate in the Tuesday weightlifting class, do this routine.

DAY 1
A. Squat 57.5%x3x12
B. Bench Press 65-70%x3x8-10
C. DB Floor Press 3xAMRAP (12-15 Rep Target)

DAY 2
A. Deadlift 65-70%x3x8-10
B. Front Squat 70-75%x2x6-8
C. Meadow Rows 3x10

DAY 3
A. Widegrip Bench (half handwidth wider than normal) 60-65%x2x10-12
B. Sandbag Squats 2-3xAMRAP (12-18 rep target)
C. 2 sets each: 6-8 chin ups, 10 DB Row
D. 2 sets, alternating: 10 tricep pushdowns + 10 Pec Flies + 10 DB Curls

 

WEIGHTLIFTING TEAM

Workout 1
A. Goblet Squats with band @ knee. 2x10
B. Paused Back Squat with 3sec, hit a 3RM, then 3x3 @ 90%.
C. Side Step-up: 2x15/side
D. Group Metcon

Workout 2
A. Jerk 4x5@75%
B1. Chin-ups 5x4-8reps
B2. HSPU 5x4-8reps
C. 5 sets, alternating: L-Sit Practice on paralettes for 15-30sec + GH raise 6-10reps.

Workout 3
A. Speed Squat 8x3 EMOM @ 70%
B1. Bulgarian Split Squat 3x10/side (3sec lowering phase)
B2. Back Flys 3x10-15reps
B3. Scare Crow External rotations with band 3x10-15
C. Group Metcon

Workout 4
A. 4 sets: 2 Snatch from blocks + 3 Paused OH Squats @ approx 75%
B. Clean and Jerk 4x2@75%
C. Bench Press 2x4-6
D. 2-3 sets: 12 single leg RDL + 15 side step/sid
 

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