GROUP CONDITIONING 

Monday
12min AMRAP: 8 DB Shoulder Press + 16 DB (front rack) walking lunges (8/8 per side) + 32 double unders

Tuesday
In teams of 3, perform 3 sets each (for time) of: 500m row

Wednesday
3 sets for reps, 60sec work, 30sec rest: bike (for cals), ball slams (for reps), shuttles (for reps), wall ball (for reps)

Thursday
16mins for quality: 5 L-pull-ups + 5 HSPU + 5 tire flips

Friday
FBOMB FRIDAY!

Saturday
Partner workout: 9 sets each: 6 burpees + 1 lap DB farmers walk (16min cut-off)

 

FOUNDATIONS

Workout 1
A. Deadlift, build to a tough set of 8. B. RDL 3x10 @ 60-75% of today's top weight, rest 45-60sec between sets. C. Group Metcon

Workout 2
A. Shoulder Press, build to a 1RM B. Shoulder Press. 4x3 @ 85-90% of today's weight, rest 90sec. C. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 3. B. 1 1/4 Squats 4x2 @ 90% of today's top weight, rest 60sec. C. Group Metcon

Workout 4
A. 15mins, EMOM: minute 1: Fat Grip Chin-ups 3-6 reps, minute 2: 8-10 chest supported DB rows with 1sec pause at top, minute 3: Glute-Ham raise 6-10 reps B. (if time) 2 sets: poliquin step-ups 20-30 reps/side C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Tempo RIng Rows 2x8-12 (1sec hold @ top)
B.Bench Press 85%x3x5
C. DB Floor press 2-3x8-10
D. Group Metcon

Workouts 2
A. Deadlift 85%x3x5
B. GHR 2-3x10
C. Group Metcon
D. (optional) Single Leg glute bridge 2-3x15

Workout 3
A. Band Pull aparts 2x15-20
B. Press 85%x3x5
C. DB Row 3x8-10
D. Group Metcon

Workout 4
A. Squat 85%x3x5
B. Walking Lunge (goblet, sandbag or barbell) 3x8/8
C. Group Metcon
D. (optional) Crossover Step Ups 2x15/15

Workout 5
A. Cable "Y" press 2x15
B. HSPU, 3-5 tough reps EMOM for 8mins
C. Renegade Rows 2x15
D. Group Metcon

 

TRAINING-COMPETITION

Workout 1
A. 10min EMOM: 1-3 muscle-ups with 4sec negative. B. Y-press. 2x10-15. C. Shoulder Press 3x6-8 with 2sec pause at top. D. Group Metcon

Workout 2
A. High Hang Clean 5x3 @ 70%, rest 90sec. B. Paused Front Squat (3sec Pause) 3x5 @ 70% C. Group Metcon. D. Clean Pulls 4x3@90%

Workout 3
A. 2 sets (as extra warm-up) A1. straight leg RDL with 2sec pause at bottom position (moderate weight - about 25% 1RM Deadlift) + chest supported include DB rows 10 reps with 2sec pause at top. B. 4 sets: fat grip chin-ups 4-8 reps C. Landmine Row 3x10-15/side with controlled tempo. D. Group Metcon E. accumulate 45-60sec of L-Sit on rings.

Workout 4
A. 6x3 EMOM Hang snatch @ 60% (technique practice) B. OH Squat with 2sec pause in bottom. 3x5. C. 2 sets: Bulgarian Split Squat with 4sec lowering phase 7/7. D. Heavy Farmers Walk 3x2 gym lengths. (do a couple warm-ups, and then 3 hard sets) E. 2 sets of sandbag carries for as long as possible.

 

POWERLIFTING TEAM

DAY 1
A. Pause Goblet Squat 2x8 (3sec pause)
B. Squat 75%x4x6-8
C. Pause Squat (2cnt pause in the bottom) 65%x2x6

DAY 2
A. Bench Press 70-75%x4x8
B. DB Shoulder Press 4xAMRAP (8-10 rep target)
C. Barbell Row 3x10
OR Group Metcon

DAY 3
A. Deadlift 80%x6x3
B. Squat 62.5-65%x2x8-10
C. HEAVY KB swing (or double KB swing) 3x15
D. Weighted Front Planks 3x60sec

DAY 4
A. Close Grip Bench Press 65-70%x4x8
B. DB Z Press 4xAMRAP (8-10 rep target)
C. 3 sets, alternating: 10 pec flies + 10 DB curls
OR Group Metcon

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch from block 4x3 @ 75%
B. Back Squat. 1x90%, then 4x2 EMOM @ 75%, then 1xmax reps @ 75%
C. Snatch Pick-up Drill 3x5 with slow tempo and 3 sec pause just above knee.

Workout 2
A. Clean from block 3x3 @ 75%
B. Drop Snatch + 2 OH Squat. 5 sets.
C. Group Metcon

Workout 3
A. Snatch technique work. 8x2 EMOM @ 70%
B. Clean and Jerk 3x2@75-80%
C. Back Squat. 6x2@80% Every 1.5-2mins

Workout 4
A. Tall Jerk.
B. Jerk. 5x3 @ 75-85%. No misses.
C. Group Metcon

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