GROUP CONDITIONING

Monday

Every minute on the minute for 18mins: minute 1: Bike 13/8cals, minute 2: 15 wall ball (comp group do: 12 HPClean), minute 3: 15/12 shuttles.

Tuesday

5 sets:
30sec toe to bar, 30sec rest
30sec max HSPU or Push-ups, rest 30sec
30sec double unders, rest 30sec

Wednesday
7min amrap: 7 box jump (step down) + 7 burpees + 7 KB Swings

Thursday

16min AMRAP: In teams of 2, with one partner completing a full round in rely style: row 150m AFAP + 2 to 4 gym lengths of a HEAVY sandbag carry (this should be challenging)

Friday
FBOMB FRIDAY!

Saturday
12min AMRAP: 40 Double Unders (or 180 singles) + 30 KB Swings + 20 goblet squats + 10 chin-ups

 

FOUNDATIONS

Workout 1
A. 3 work sets:
A1. Tempo Deadlift 6-8reps with 4sec lowering phase, rest 30sec
A2. Goodmorning x12 reps, rest 30sec
A3. Band resisted KB RDL with 3sec pause at top x10reps, rest 90sec
*Because this workout requires x2 barbells, please partner up.

B. Group Metcon

Workout 2
A. Chin-ups (weighted if possible) 4x1.1.1.1. Rest 15sec inside cluster. Rest 2mins between sets.
B. 3 sets: band back flys x 8-12 reps + weighted front plank 30sec. no rest between exercises.
C. Group Metcon

Workout 3
A. Back Squat, 3x6, starting at 80% of your 5RM. Tempo: with 4sec pause above parallel (all the way down, then come up 2 inches, pause, then all the way back up)
B. Single Leg Skater Squats As many sets of 6 per leg in 4mins.
https://www.youtube.com/watch?v=9Uft5HI8Pp4
C. Group Metcon

Workout 4
A. Barbell Shoulder Press
Warm-up Sets: 3x6, rest 60sec
Work sets: 10x2 EMOM @ 8RM.
*Go for max reps on final set.
B. Plank SHoulder Touches. 3x30-60sec of work. 45sec rest.
C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Back Squat 70%x3x5, 70%xAMRAP (leave 1-2 reps in the tank)
B. Front Rack (or goblet) reverse lunges 2x10/10
C. Group Metcon

Workout 2
A. Bench Press 70%x3x5, 70%xAMRAP (leave 1-2 reps in the tank)
B. Pendlay Row 2-3x10
C. Group Metcon

Workout 3
A. Single leg or split stance deadlift w/ barbell 2x10-12
B. Deadlift 89%x2, 84%x3x3
C. Group Metcon
D. (if time) 50 tough reps KB swing

Workout 4
A. Push Press 89%x2, 84%x3x3
B. 3 sets, alternating: 12 single arm DB row + 8-12 strict pullups
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A. Rope Climbs.
5mins practice using leg wrap technique, then 5x1 EMOM leg less rope climb with good control on way up and down (if possible, if unable, then skip this part)
B. 5 sets, alternating:
B1. Weighted Pull-ups with 3sec lowering phase 2-4reps, rest 30sec
B2. kipping ring dips: amrap in 30sec. rest 2mins
C. Group Metcon
D. 2 sets alternating:
-1mins of rotating plank, hodling each phase for 5sec and staying as tight an active as possible
-45-60sec/side single leg glute bridge hold

Tuesday
Weightlifting Class with Mylene
 

Wednesday

Competition Class:
A. 5 sets every 3mins: 4-6 bar muscule-ups (or hardest pull-up variation) + 6-8 touch and go cleans (start at approx 70% of 1RM PC).
B. 5 sets, every 4min: Row 20/15cal + 8 DB Hang Power Clean + 8 DB Front Squats + 8 DB Push Press + 8 box over jumps

Thursday
A. Gymnastic skill work:
12mins every 90sec.
Segment 1: 5 wall walks, controlled tempo
Segment 2: tucked front lever hold 10-15sec
B. Aerobic Session @ 4 sets:Bike 5mins. Row/Run 5mins.
C. 5min amrap:
10-15 band back flys + 10-15 band external roations/side + 4-8 hip airplanes/side

Friday
A. Back Squat 7x1 EMOM @ 80%
B. Paused (above parallel) Front Squat (3sec pause) 4x2-4
C. FBOMB
D. Single Arm Farmers Walk. AMRAP 40m lenghts in 7mins.

Saturday
A1. Bench Press 4x2-4reps, rest 60sec
A2. Fat Grip Chin-ups. 4xmax bodyweight reps, rest 2-2.5min
B1. Wide Grip Lat Pull-down with 3sec pause at chest 3x6-10reps, rest 60sec
B2. Deficit HSPU, rest 60sec
B3. 60sec hollow body hold
C. Group Metcon

 

POWERLIFTING TEAM

DAY 1
A. Squat 68%x12 then 60%x2x12
B. DB Floor Press 3xAMRAP (10-12 Rep Target)
C. Meadow Rows 3x8

DAY 2
A. Bench Press 80%xAMRAP (aim for 8+), then 72%x2x6-8
B. Front Squat 65-70%x2x8-10
C. Heavy KB Swing 3x10-12
D. 3 sets each: 8-10 tricep pushdowns, 12 cable back flies

DAY 3
A. Deadlift 10RM (if you're not sure how much to use do 74%xAMRAP), then 65%x2x8-10
B. Sandbag Squats 3xAMRAP (10-15 rep target)
C. 3 sets each: 4-6 chin ups, 8 DB Row

DAY 4
A. Widegrip Bench (half handwidth wider than normal) 60-65%x3x10-12
B. DB Incline Bench 3xAMRAP (10-12 rep target)
C. 2 sets, alternating: 8 Lat Pulldowns + 8 Pec Flies + 8 DB Curls

 

MODIFIED POWERLIFTING TEAM

*If you do the Tuesday weightlifting class

DAY 1
A. Squat 68%x12 then 60%x12
A. Bench Press 80%xAMRAP (aim for 8+), then 72%x6-8
B. DB Floor Press 2xAMRAP (10-12 Rep Target)

DAY 2
A. Deadlift 10RM (if you're not sure how much to use do 74%xAMRAP), then 65%x2x8-10
B. Front Squat 65-70%x2x8-10
C. Meadow Rows 2x8

DAY 3
A. Widegrip Bench (half handwidth wider than normal) 60-65%x2x10-12
B. Sandbag Squats 2-3xAMRAP (10-15 rep target)
C. 2 sets each: 4-6 chin ups, 8 DB Row
D. 2 sets each: 8-10 tricep pushdowns + 8 Pec Flies + 8 DB Curls

 

WEIGHTLIFTING STREAM

Workout 1
A. Goblet Squats with band @ knee. 2x10
B. Paused Back Squat with 3sec, hit a 2RM, then 4x2-3 @ 90% of the top weight.
C. Side Step-up: 2x20/side
D. Group Metcon

Workout 2
A. Jerk 4x3-4@80%
B1. Chin-ups 5x3-6reps
B2. HSPU 5x4-10reps
C. 5 sets, alternating: L-Sit Practice on paralettes for 15-30sec + GH raise 6-10reps.

Workout 3
A. Speed Squat 10x2 EMOM @ 75%
B1. Bulgarian Split Squat 3x12/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: [high hang snatch + hang snatch (from knee) + full snatch
B. 3x4 Clean from bloc @ 70%
C. Bench Press 3x3-5
D. 2-3 sets: 12 single leg RDL + 15 front step-up/side (do all right leg first, then all on right leg)

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