GROUP CONDITIONING 

Monday
7 sets for time (15min cut-off) 8 Toe to bar + 16 OH Walking lunges + 32 double unders.

Tuesday
"Jackie" For time: 1000m row + 50 thrusters (35/45) + 30 chin-ups (any style), compare to Sept 27 2016

Wednesday
6 sets for time: 10 DB Hang Power Cleans + 10 DB Front Squats + 10 burpees (55/35) (14min cut-off)

Thursday
16mins for quality: 24 plank touches (12/12) + 1 lap heavy farmers walk + heavy coassack squats 8/side (goblet style)

Friday
FBOMB FRIDAY!

Saturday
5 rounds for time: 15 KB Swings + 200m row (or 10cals assault bike, or 12 shuttles)

 

FOUNDATIONS

Workout 1
A. Deadlift, build to a tough set of 3. B. Deadlift, 4x1 at today's top weight, rest 45-60sec between sets. C. Group Metcon

Workout 2
A. 3 sets alternating, rest 60-90sec bewteen sets: Shoulder Press, build to a tough set of 3. B. Shoulder Press. 5x1 at today's top weight, rest 45sec. C. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 5. B. Sandbag or heavy med ball squats 2x10. C. Group Metcon

Workout 4
A. 15mins, EMOM: minute 1: Chin-ups 4-6 reps with 3sec lowering phase, 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 2x6-10 (1sec hold @ top)
B. Bench Press 80%x3x5
C. DB Floor press 2-3x10
D. Group Metcon

Workouts 2
A. Deadlift 80%x3x5
B. GHR 2-3x10-12
C. Group Metcon
D. Single Leg glute bridge 2-3x10

Workout 3
A. Band Pull aparts 2x15-20
B. Press 80%x3x5
D. DB Row 3x10-12
D. Group Metcon

Workout 4
A. Squat 80%x3x5
B. Walking Lunge (goblet, sandbag or barbell) 3x12/12
C. Group Metcon
D. Crossover Step Ups 2x15/15

Workout 5
A. Ring Muscle-ups or MU practice 8min AMRAP
B. 4 sets of 15 KB swing + 30 double unders, rest 60-90sec
C. Group Metcon

 

TRAINING-COMPETITION

Workout 1
Recovery day - A. 90/90 breathing with hip lift. 2x12 breaths. B. 4 sets: 30sec double unders, max ring rows, 10 walking lunges/side 8 bodyweight), 4 TGU/side C. Group Metcon
https://www.youtube.com/watch?v=m2OFz37JHug

Workout 2
A. Clean and Jerk 2x3@70%, 2x2@75%, 2x2@80% rest as needed B. Paused Back Squat (3sec pause, and come up as fast as possible). 5 tough sets of 2 C. Group Metcon

Workout 3
A. Ring Muscle-ups. Max reps in 8mins. B. Push Press 10 reps EMOM for 5 sets. @ 50-60% C. Group Metcon

Workout 4
A. Back Squat 4x1@90%, B. Group Metcon. C. (optional) 2 sets: band Y-press 10-15reps + "A's" with band 10-15reps.

 

POWERLIFTING TEAM

DAY 1
A. Pause Goblet Squat 3x6 (3sec pause)
B. Squat 65%x4x10-12
C. Pause Squat (2cnt pause in the bottom) 55%x2x10

DAY 2
B. Bench Press 65%x4x12
B. DB Shoulder Press 4xAMRAP (8-12 rep target)
C. Barbell Row 3x12
OR Group Metcon

DAY 3
B. Deadlift 80%x4x3
B. Squat 57.5-60%x2x10-12
C. HEAVY KB swing 3x20
D. Weighted Front Planks 3x60sec

DAY 4
A. Close Grip Bench Press 60%x4x12
B. DB Z Press 4xAMRAP (8-12 rep target)
C. 3 sets, alternating: 12 pec flies + 12 DB curls
OR Group Metcon

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch. 2x2@50%, 2@60%, 2x1@70%, 2x1@80%, 1@85%, 1@90%
B. Clean and Jerk 2x2@50%, 2@60%, 2x1@70%, 2x1@80%, 1@85%, 1@90%\
C. Back Squat 3x2@85%

Workout 2
A. Hang Snatch + Snatch 2x1@65%, 3x1@75%
B. Tall Jerk 3x3 as heavy as possible.
C. Optional Metcon (keep it light and at a max of 75% effort)

Workout 3
A. Snatch 3x1@75%
B. Clean and Jerk 3x1@75%
C. Front Squat 3x2@80%

Workout 4
A. Snatch to max. 3 attempts
B. Clean and Jerk to max. 3 attempts

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