WARM-UP

2-3mins @ 70%: skip, row, or bike, then: 2-3 rounds of: 15 bootstrap squats + 10-25 scapular push-ups + 10-15 cossacks per side

 

GROUP CONDITIONING

Monday
4 sets: 30sec AMRAP heavy thrusters. 60sec rest. 30sec AMRAP pull-ups. 60sec rest. 30sec assault bike, 2min rest.

Tuesday
14mins amrap: 40 double unders + 16 goblet style walking lunges (8/8 per side) + 16 plank touches

Wednesday
For time: Row 500m (or sub Airdyn 30cals) + 30 KB Swings + 20 burpees + 250m row (15cals AD)

Thursday
18 min for quality: 30-50reps/side single leg skips + 4 tough TGU/side + Heavy Farmers Walk 1 lap + 10-15 strict toe to bar

Friday
FBOMB FRIDAY!

Saturday
FEATS OF STRENGTH!! A. Pinch Grip Farmers walk for distnace. B. keg ground to overhead. max in 45sec. C. 5-min GRIND: 5 burpee box jumps + 10 ball slams

 

FOUNDATIONS

Workout 1
A. Deadlift, build to a tough set of 3. B. Tempo Deadlift, 3x3 with 5sec lowering phase at approx 80% of today's top weight. C. Group Metcon

Workout 2
A1. 3 sets alternating, rest 60-90sec bewteen sets: Shoulder Press, 3x4-6 + Chin-ups 3x4-6 with 2sec pause @ top. B. (if time) 2 sets: Seated DB press: 10-15reps. C. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 5. B. Back Squat. 2x5@ 90% of top weight in "part A". C. (if time) 2 sets: Sandbag Squats 10-15reps. C. 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 loewring phase left leg. B. 2 sets: single leg calf raises 2x10-15/side. no rest C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Glute Star 2x12
B. Front Squat 5/5/3/3 ramping
C. Back Squat 3x3 (add 10-15% to front squat)
D. Group Metcon

Workouts 2
A. Strict Press 1RM
B. Sandbag or Slam Ball OHP 4x8
C. Landmine Rows 3x8/8
D. Group Metcon

Workout 3
A. Deadlift 4x3@85%
B. Front Rack Bulgarian SS 3x6/6
C. Group Metcon

Workout 4
A. 3 sets, alternating: Bench Press 3@85% + max strict chin ups
B. DB Rows (2sec pause) 3x8/8
C. Group Metcon

Workout 5
A. 15min EMOM: min 1 2-3 MU negatives, min 2: 2-3 skin the cat, min 3: 2-3 HSPU
B. Weighted Cossacks 2x10/10
C. Group Metcon

 

TRAINING-COMPETITION

Workout 1
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 2
A. Back Squat Quickly build to 1@90%, 5-8@80%, then 1xmax reps @ 75% B. Deadlift 5@70%, 5@80%, 3@85%, 1x10-20 @ 70%. C. Group Metcon.  

Workout 3
CrossFit Open Skills: 6sets: A. 6 touch and go power snatch (start at 55/85 and build), rest 30sec, max unbroken toe to bar (practice kipping and timing - take care of your hands), rest 90sec. B. 3 sets: 10 hang cleans + 10 bar-over-burpees, rest 2mins. C. (optional) Group Meton D. 2 sets: band Y-press 10-15reps + "A's" with band 10-15reps. 

Workout 4
A. Split Jerk from Rack, build to a tough set of 2 for the day. B. Push Press, build quickly to a tough set of 5, then drop weight 25% for 2xmax reps (focus on smooth cycling) C. Group Metcon. D. 3 sets: Landmine Row 10/side + poliquin step-up 20-30/side

 

 

POWERLIFTING TEAM

DAY 1
A. Sandbag Squats 2x6 (3sec pause)
B. Back Squat 1@93%, 3x3@90%
C. Front Squat 3x3, ramping

DAY 2
A. Cable "Y" press 2x10
B. Bench Press 1@93%, 2@90%, 3x3@85%
C. Press 3x3, 1x6-8
D. 3 sets, alternating: 8 DB bench (5sec lowering) + 8 DB Rows (2sec pause)

DAY 3
A. Glute Star 2x8
B. Deadlift 3x3@90%
C. Chinese Rows 3x8
D. 3 sets, alternating: 12 ab rollouts + 25 heavy KB swings

DAY 4
A. Cable Back Flies 2x12
B. 3sec Pause Bench 4x3-4@80%
C. DB Shoulder Press 3x8
D. 3 sets, alternating: max tempo ring rows (2sec pause) + 45-60sec hollow body hold

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch 3x3 every 2mins @ 60-65%, 3x1 EMOM @ 70-75%
B. Tall Jerk 5x3
C. Jerk 8x2 every 90-120sec @ 80-85%
D. Back Squat 2@85%, 6x1 every 45sec @ 80%

Workout 2
A. Position Work a light weight: 4sets: 3 snatch pick-up drill + 3 jumping snatch pull + 3 tall snatch.
B. 4 sets: 5 tall cleans + 5 muscle cleans from above knee (focus on keeping bar close)
C. Group Metcon

Workout 3
A. Snatch 4x1@90-95%
B. Clean and Jerk 4x1@90-95%
C. Front Squat 4x4@80%
D. Heavy DB Holds, 2x40-60sec, rest 90sec

Workout 4
A. OH Squat, build to a tough double.
B. 3 sets: bulgarian split squat 8/side + Crossover Step-up 15reps/side + DB Rows 8-12reps with 1sec pause at top + 10-15 "W's"
C. Group Metcon

 

Comment