GROUP CONDITIONING

Monday
FAMILY DAY

Tuesday
13min AMRAP: 5 strict pull-ups + 10 push-ups +15 box jumps (step down)

Wednesday
For time: Row 1000 Meters OR Bike 50cals + 60 (30/side) Walking Lunges with one dumbbell (goblet squat style) 45/30 + 120 Double-Unders

Thursday
18mins for quality: 24 plank touches (12/12) + 1.5 laps single arm farmers walk/side + max strict chin-ups

Friday
FBOMB FRIDAYS!

Saturday
CLOSED - WE'RE HOSTING A POWERLIFTING MEET THIS SATURDAY!

 

FOUNDATIONS

Workout 1

A. Deadlift, build to a tough set of 8. B. Tempo Deadlift, 3x4 with 5sec lowering phase at approx 90% of today's top weight. C. Group Metcon

Workout 2

A. 3 sets alternating, rest 60-90sec bewteen sets: Shoulder Press, 3x6-8 + Chin-ups 3x6-8 with 2sec pause @ top. B. (only if time) 2 sets: Seated DB press: 10-15reps. C. Group Metcon

Workout 3

A. Back Squat, build to a tough set of 3. B. Back Squat. 5x1 at today's top weight with 1min rest between sets. C. (if time) 2 sets: Sandbag Squats 10-15reps. D. Group Metcon

Workout 4

A. 15mins, EMOM: minute 1: pull-ups 5-8reps, minute 2: 10 side step-ups with 3sec lowering phase right leg, minute 3: 10 side step-ups with 3sec lowering phase left leg. B. 2 sets: single leg calf raises 2x10-15/side with 4sec pause at top (push through big toe and squeeze glutes). no rest C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Glute Star 2x12
B. Front Squat 5/3/1/5/3/1 (increase weight on the second wave)
C. Back Squat 1-2xAMRAP (use heaviest front squat weight)
D. Group Metcon

Workouts 2
A. Strict Press 2x2@90%, 1xAMRAP@90%
B. Sandbag or Slam Ball OHP 4x5-8
C. Group Metcon
D. 2 sets, alternating: 6-8 Landmine Rows + 15 cable back flies

Workout 3
A. Deadlift: build to a 3RM
B. Front Rack Bulgarian SS 3x5/5
C. Group Metcon

Workout 4
A. Bench Press 2x2@90%, 1xAMRAP@90%
B. 3 sets, alternating: DB Bench Press 8-10 + max strict chin ups (weighted if more than 8)
C. Group Metcon
D. DB Rows (2sec pause) 3x8/8

 

TRAINING-COMPETITION

Workout 1
A. Split Jerk from Rack, build to a tough set of 1 for the day, then 2x5 @ 75-80%. B. Push Press, 3x6-10 @ 65-70%, resting 90sec. (focus on smooth cycling between reps) C. Group Metcon. D. 3 sets: Landmine Row 10/side + poliquin step-up 20-30/side

Workout 2
A. Muscle-ups (bar or rings - pick what needs more work). Max reps in 8mins. B. 3 sets of 15 HSPU (complete all 15, even if you have to break the set-up) + 10-15 shrimp squats, rest 90mins between sets. C. 3 sets of max reps kipping chest to bar pull-ups., rest 2mins. *PROTECT YOUR HANDS - no rips. D. Group Metcon

Workout 3
A. Clean and Jerk 3@70%, 2@80%, 2@85%, 1@90%, 2@85%, 2-3@80% B. Paused Back Squat (3sec pause, and come up as fast as possible) 8x3 EMOM @ 75% C. Group Metcon

Workout 4
CrossFit Open Skills: 4-5 sets: A. 5 touch & go power snatch + 5 OH Squat. rest 90sec (start at 55/85 and build). B. 3 sets: 5 bar muscle-ups (or 5-10 chest to bar pull-ups) + 10 box jumps (32/24) with a step down (focus on smooth pace). Rest 2-3mins. C. (optional) Group Meton D. 2 sets: band Y-press 10-15reps + "A's" with band 10-15reps.

 

 

POWERLIFTING TEAM

DAY 1
A. Sandbag Squats 2x5 (3sec pause)
B. Squat to 95%x1
C. Bench Press to 95%x1
D. Deadlift to 95%x1
*note: if feeling good push to max

DAY 2
A. Tempo Squat (3-5sec lowering) 70%x3x3
B. Paused Bench Press (3sec pause) 70%x3x3
C. Military Press 75/80/85%x6

DAY 3
A. 30-45min of easy mobility
B. Restoration work / broomstick technique / visualization
C. Optional: Max chats

DAY 4
Squat to 1RM
Bench Press to 1RM
Deadlift to 1RM

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch, every 2mins: 2 @60-65%, 2x2@ 70-75%, 2x2@80% 2x2@85%
B. Tall Jerk 3x5 at a tough weight
C. Jerk 8x2 every 90-120sec @ 80-85%
D. Back Squat 10x1-2reps@85% every 90sec

Workout 2
A. 4 sets: 5 tall cleans + 5 muscle cleans from above knee (focus on keeping bar close)
B. Hang Clean OR Clean from blocks 3x5 * try to beat last week
C. Group Metcon

Workout 3
A. Snatch. Build to a 2RM. Then 2x2 @ 90-95% of that weight
B. Clean and Jerk 2x2 @ 80%, 2x2@85%
C. Tempo Front Squat 4x3 with 4sec lowering phase.
D. Heavy overhead DB Holds, 2x40-60sec, rest 90sec

Workout 4
A. Position Work a light weight: 4sets: 3 snatch pick-up drill + 3 jumping snatch pull + 3 tall snatch.
B. 3 sets atlernating: 12 single let RDL/side + weighted hip thrusts 12reps + poliquin step-ups 15-25reps/side
C. Group Metcon

Comment