GROUP CONDITIONING 

Monday
Partner Workout. In teams of 2 in relay format: 15min amrap: 8 DB hang snatch per side + 10 box jumps

Tuesday
5 sets: 30sec battling ropes, rest 30sec, 30sec assault bike, 30sec rest, 30sec sandbag squats (weighted if possible), 30sec rest

Wednesday
A. For time: 20-15-10-5 Heavy Goblet Squats + HSPU B. 2 laps heavy sandbag carry - go as far as you can!

Thursday
16mins for quality: single arm farmers walk 1.5 laps/side + L-sit on paralettes + 30 single leg skips per side (if advanced, do 15 single leg double unders/side)

Friday
FBOMB FRIDAY!

Saturday
4 sets for time: 25 ball slams + 400m run

 

FOUNDATIONS

Workout 1
A. Back Squat, build to a tough set of 8 B. 1 1/4 Back Squats 3x4 at today's top weight C. Group Metcon

Workout 2
A. bench press, build to a tough set of 5. B. 2-3 sets alternating: tempo bench press [4sec lowering phase] 3 reps at today's top weight. + max ring rows C. Group Metcon

Workout 3
A. 4 sets, rest 30-45sec between exercises: bulgarian split squats (with dumbbells)(2-3sec lowering phase) 8 reps/side (add weight from 2 weeks ago) + bent-over DB row 10reps + 10-15 "A's" with bands B. Group Metcon

Workout 4
A. 3-4 sets, rest 30-45sec between exercises: HSPU 6-10reps + side plank (or single leg side plank) 45sec/side + Shrimp Squats10/side (modify as necessary). B. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Tempo RIng Rows 2x8-12 (1sec hold @ top)
B.Bench Press 85%x3x3
C. DB Floor press 2-3x10-12
D. Group Metcon

Workouts 2
A. Deadlift 85%x3x3
B. GHR 2-3x10-12
C. Group Metcon
D. Single Leg glute bridge 2-3x12

Workout 3
A. Band Pull aparts 2x15-20
B. Press 85%x3x3
D. DB Row 3x8-10
D. Group Metcon

Workout 4
A. Squat 85%x3x3
B. Walking Lunge (goblet, sandbag or barbell) 3x10/10
C. Group Metcon
D. Crossover Step Ups 2x12/12

Workout 5
A. 4 sets, alternating: 15 thrusters and 30 double unders. Rest 90sec
B. Group Metcon
C. (Optional) 2 sets: 15 cable "A"s + 15 cable Y-press
 

TRAINING-COMPETITION

Workout 1
A1. Back Squat 3x5@70%, rest 60-90sec, A2. Ring Rows, max reps, rest 60-90sec. B. Group Metcon

Workout 2
A. Press with mini-band 2 sets to fatigue B. HSPU, 3-8 tough reps (adjust ROM to make these hard) EMOM for 10mins C. "A's" with cable/band, 2xmax quality reps. D. Group Metcon

Workout 3
Part A: 3 sets: A1. Bulgarian Split Squat 6/6 with 3sec lowering phase, rest 45sec, A2. Straight Leg RDL 10 reps (use straps if needed), rest 45sec, A3. weighted front plank 45sec, rest 45sec. B. Group Metcon

Workout 4
A. High hang snatch 5x3@70%. B. OH Squat with 2sec pause in bottom, build to a tough set of 3. C. Group Metcon

 

POWERLIFTING TEAM

DAY 1
A. Pause Goblet Squat 2x8 (3sec pause)
B. Squat 70%x4x8-10
C. Pause Squat (2cnt pause in the bottom) 60%x2x8

DAY 2
A. Bench Press 65-70%x4x10
B. Incline DB Bench 4xAMRAP (10-12 rep target)
C. Pull-ups 3x8-10
OR Group Metcon

DAY 3
A. Deadlift 80%x5x3
B. Squat 60-62.5%x2x8-10
C. HEAVY KB swing 3x20
D. Ab Wheel 3x10-12

DAY 4
A. Close Grip Bench Press 60-65%x4x10
B. DB Shoulder Press 4xAMRAP (10-12 rep target)
C. 3 sets, alternating: 12 front raises + 12 DB skullcrushers
OR Group Metcon

 

WEIGHTLIFTING STREAM

(Recovery Week)

Workout 1
A. power snatch from block 4x2 @ 65-70%
B. Jerk 3x3@70-75%
C. Back Squat 3@70%, 3@80%, 2@85%

Workout 2
A. Power Clean + 3 push press. 4 sets.
B. Group Metcon

Workout 3
A. Hang snatch 3x1@75-80%
B. Drop Snatch 3x3 @ 80-85% of best snatch
C. Clean pull 3x4@95-100% of best clean

Workout 4
A. Snatch Pull 3x3@100%
B. 3 sets: barbell walking lunges 5/side + GH raise 6-8reps. rest as needed.
C. Group Metcon

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