GROUP CONDITIONING 

Monday
Sleds!! 10x15m + 1x50m

Tuesday
In teams of two, alternating work each round, 7 sets each: 15 KB swings + 10 wall ball.

Wednesday
2 repeates of: 3min aridyne @ 90%. rest 2min. 3min of 4 burpees + 6 tough ball slams. rest 2mins

Thursday
FBOMB THURSDAY!

Friday
GOOD FRIDAY WORKOUT!

Saturday
3 sets for time: 3mins rowing for cals, 2mins HSPU (or regualr push-ups), 1min: box jumps (step down). Rest 3mins

 

FOUNDATIONS

Workout 1
A. Back Squat, build to a tough set of 5 B. Paused (3sec) Above Paralell Squat 3x5 @ 75% of today's top weight C. Group Metcon

Workout 2
A. bench press, build to a tough set of 3. B. 2-3 sets alternating: dumbbell bench press [3sec lowering phase] 8-12 reps + max ring rows C. Group Metcon

Workout 3
A. 3 sets, rest 30-45sec between exercises: Front Step-up (high box, with strict form) (2-3sec lowering phase) 15-20 reps/side + bent-over barbell row (palms faceing-up, contrlled tempo) 10reps + back flys 10-15reps B. Group Metcon

Workout 4
A. 3-4 sets, rest 30-45sec between exercises: L-Sit on Paralettes + Tempo Push-ups on Paralettes + Palloff Hold 45-60sec/side. B. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Tempo RIng Rows 2x8-12 (1sec hold @ top)
B. Bench Press 80%x5, 87.5%x3, 95-97.5%x2
C. DB Bench Press 2-3x8
D. Group Metcon

Workouts 2
B. Deadlift 80%x5, 87.5%x3, 95%x2
R. RDL 2-3x10
C. Group Metcon
D. Monster Walks 2x15 steps forward and backwards

Workout 3
A. OH Band Pull aparts 2x15-20
B. Press 80%x5, 87.5%x3, 95-97.5%x2
D. Meadow's Row 3x8
D. Group Metcon

Workout 4
A. Squat 80%x5, 87.5%x3, 95%x2
B. Walking Lunge (goblet, sandbag or barbell) 3x8/8
C. Group Metcon
D. (optional) Poloquin Step Ups 2x30/30

Workout 5
A. Cable "Y" press 2x15
B. 15min clock, rest as needed: 3-5 MU + Tempo Meadows Rows 15/side
C. Group Metcon
D. (Optional) Side Plank (or single leg side plank) 2x30sec/side

 

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. Hang Snatch + Full Snatch 5x2 @ 75%, rest 90sec. B. Tempo Back Squat [4sec lowering phase] 4x6-8@70%. C. Group Metcon.

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: Tempo Bench Press (3sec lowering phase) 6-8 reps + fat grip chin-ups 4-8 reps. Try to beat last week. C. Group Metcon D. Landmine Row 3x10-15/side with controlled tempo. E. accumulate 45-60sec of L-Sit on rings.

Workout 4
A. 5 sets EMOM: 2 Hang Clean and 2 Jerk @ 60% (technique practice) B. OH Squat with 2sec pause in bottom. 2x6-8. C. 2 sets: Bulgarian Split Squat with 3sec lowering phase 8/8. 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%x5x5
C. Pause Squat (2cnt pause in the bottom) 67.5%x2x5

DAY 2
A. Bench Press 75%x5x5
B. Incline DB Bench 3xAMRAP (8-10 rep target)
C. Pull-ups 3xAMRAP (8-10 rep target)
OR Group Metcon

DAY 3
A. Deadlift (emphasis on speed) 75%x6x2, 85%x2x1
B. Squat 72.5-77.5%x3x5
C. Goodmorning OR RDL 3x12
D. Ab Wheel 3x10-12

DAY 4
A. Close Grip Bench Press 70%x4x6
B. DB Shoulder Press 3xAMRAP (8-10 rep target)
C. 3 sets, alternating: 10 front raises + 10 DB skullcrushers
OR Group Metcon

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch from block. Build to a tough double.
B. Back Squat. 1x90%, then 4x2 EMOM @ 80%, then 1xmax reps @ 80%
C. Snatch Pick-up drill, 3x4 with slow tempo and 3sec pause just above the knee. Build up the weight as you can

Workout 2
A. Clean from the block. Build up to a tough double.
B. Drop Snatch + 1 OH Squat. 5 sets.
C. Group Metcon

Workout 3
A. Snatch technique work. 6x1 EMOM @ 80%
B. Clean and Jerk. 3x1@85%
C. Back Squat. 6x2@85% Every 1.5-2mins

Workout 4
A. Tall Jerk Drill 3x3
B. Jerk. 6x2
C. Group Metcon

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