GROUP CONDITIONING WORKOUTS

Monday
3 sets for reps: 60sec shuttles, 30sec rest, 60sec wall ball, 30sec rest, 60sec DB Hang Cleans, rest 30sec

Tuesday
12min amrap: 8 burpees + 16 plank touches (8/8) + 32 double unders

Wednesday
Every minute on the minute for 15mins: minute 1: Row 15/10cals, minute 2: 15 ball slams, minute 3: 15 box jumps (step down)

Thursday
17mins for quality: 5 tire flips + L-Sit 20-30sec + 3 tough TGU/side

Friday
FBOMB FRIDAY!

Saturday
A. Partner workout, teams of 2 in a relay format: 6 sets each: 10 burpees + 200m row

 

FOUNDATIONS 

Workout 1
A. Back Squat, build to a tough set of 5 B. 2 sets of 3-4 @ today's top weight. C. Group Metcon

Workout 2
A. bench press, build to a 1RM. B. 2-3 sets alternating: max reps bench press @ 90% of today's top weight + 6-10 single bent-over DB row C. Group Metcon

Workout 3
A. 4 sets, rest 30-45sec between exercises: Side Step-ups (2-3sec lowering phase) 10reps/side + landmine row 10/side + 6-12 reps sandbag or heavy slam ball shoulder press B. Group Metcon

Workout 4
A. 3-4 sets, rest 30-45sec between exercises: Bent-over Barbell Row 8-12reps with 1sec pause at top + Palloff Hold 45sec/side + Weighted Hip Thrust 10reps with 2sec pause at top. B. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Cable "Y" presses 2x12
B. Bench Press 70%x5x5
C. DB Shoulder press (5sec lowering) 2-3x10
D. Group Metcon

Workouts 2
A. Deadlift 70%x5x5
B. HEAVY KB swing 3x20
C. Group Metcon
D. GHR 2-3x10
Workout 3

A. OH Band Pull aparts 2x15-20
B. Press 70%x5x5
C. Barbell Row 3x10
D. Group Metcon

Workout 4
A. Squat 70%x5x5
B. Walking Lunge (goblet, sandbag or barbell) 3x15/15
C. Group Metcon
D. Poloquin Step Ups 2x30/30

Workout 5
A. Peg Board OR Rope climbs 10min practice or AMRAP ascents
B. 3 sets, alternating: max tempo ring rows + weighted monster plank 30sec
C. Group Metcon
 

 

TRAINING-COMP

Workout 1
A. Back Squat Quickly build to 3RM for the day, then 2x3@ 90% of today's top weight B. Deadlift 2x5@80%, 1x10-20 @ 70%. C. Group Metcon.

Workout 2
A. Split Jerk from Rack, 3x3, starting at 85% B. Push Press, 3x10-15 @ 50-65%, 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 3
A. Snatch. 10x2 EMOM at 70-80% B. Tempo Back Squat (4sec lowering phase, and come up as fast as possible) 3x5, starting at 70-75% Group Metcon

Workout 4
CrossFit Open Skills: A. 4 sets: 12 power clean (135/85) + 20 double unders bar-over burpees, rest 2mins. B. 5 sets: max chest to bar chin-ups, rest 2-3mins.

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch, every 2mins: 2 @60-65%, 2x2@ 70-75%, 2@80% 2x1@85% 2x1@90% 2x2@85%
B. Tall Jerk 3x5 at a tough weight
C. Jerk 8x2 every 90-120sec @ 80-85%
D. Back Squat 12x1-2reps@85% every 90sec (but take more time if needed)

Workout 2
A. 2 sets: 5 tall cleans + 5 muscle cleans from above knee (focus on keeping bar close)
B. Hang Clean 3x3
C. Clean Pick-up Drill 2x4@100%
D. Group Metcon

Workout 3
A. Snatch. Build to a 3RM
B. Clean and Jerk 2x2 @ 80%, 2x1@85% 3x1@90%,
C. Front Squat 3x3
D. Front Squat with Pause Just Above Paralell 2x4 (2sec pause)

Workout 4
A. Position Work a light weight: 3sets: 3 snatch pick-up drill + 3 jumping snatch pull + 3 tall snatch.
B. Drop Snatch + 1 OH Squat with 3sec pause in bottom. 3 tough sets.
C. 3 sets atlernating: 12 single let RDL/side + weighted hip thrusts 12reps + poliquin step-ups 15-25reps/side
D. Group Metcon

 

 

POWERLIFTING TEAM

DAY 1
A. Front Step Ups 3x10/10
B. Front Squat 4x8@75%
C. Bulgarian SS 3x10/10

DAY 2
A. Bench Press 60%x10, 70%x8, 75%x6, 50%x15-20
B. DB Bench Press 4x12
C. DB Row 4x12
OR Group Metcon

DAY 3
A. 5sec lowering Goblet Squat (3sec pause in bottom) 3x10
B. Deadlift 4x8@70%
C. Goblet Walking Lunges 3x20/20
D. GHR 3x15

DAY 4
A. Bench Press 60-65%x8x8, 1min rest
B. DB Incline Press 4x12
C. Chin ups 4xAMRAP
OR Group Metcon

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