GROUP CONDITIONING

Monday
A. Partner workout, teams of 2 in a relay format: 5 sets each: 15 wall ball + 250m row

Tuesday
5 sets: 30sec battling ropes, 30sec rest, 30sec assault bike, 30sec rest, 30sec ball slams, 30sec rest.

Wednesday
"GFUNK" 15min amrap: 10 burpees + 30 double unders. compare to:Mar 4 1205, April 21 2015, June 6th 2016, Aug 28th 2016

Thursday
16mins for quality: 2 laps of gym sandbag carry + 20-30sec L-sit on paralettes + 6-10 HSPU

Friday
FBOMB FRIDAY

Saturday
6 rounds for time (15min cut-off): 1 lap pinch grip farmers walk + 15 ball slams + 15 box jumps (step down)

 

 

FOUNDATIONS

Workout 1
A. Deadlift, build to a tough set of 5. B. Tempo Deadlift, 3x4 with 5sec lowering phase at approx 80% of today's top weight. C. Group Metcon

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

Workout 3
A. Back Squat, build to a tough set of 8. B. Sandbag or heavy med ball squats 2x10. 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 lowering phase left leg. B. 2 sets: single leg calf raises 2x10-15/side with 4sec pause at top (push through big toe and squeeze glutes). no rest C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Cable "Y" presses 2x15
B. Bench Press 80%x5x3
C. DB Shoulder press (5sec lowering) 2-3x8
D. Group Metcon

Workouts 2
A. Deadlift 80%x5x3
B. HEAVY KB swing 3x15
C. Group Metcon
D. GHR 2-3x10

Workout 3
A. OH Band Pull aparts 2x15-20
B. Press 80%x5x3
C. Barbell Row 3x8
D. Group Metcon

Workout 4
A. Squat 80%x5x3
B. Walking Lunge (goblet, sandbag or barbell) 3x12/12
C. Group Metcon
D. Front Step Ups 2x15/15

Workout 5
A. 4 sets, rest 30-45sec: max chest to bar pull-ups + 20 double unders
B. 2-3 sets, alternating: 10 renegade rows + 10 ab wheel rollouts
C. Group Metcon

 

TRAINING-COMPETITION

Workout 1
CrossFit Open Skills: 4 sets: A. 10 touch & go squat snatch, rest 90sec (start at around 55/85 and build if possible). B. Group Metcon C. (optional) 2 sets: band Y-press 10-15reps + "A's" with band 10-15reps.

Workout 2
A. Back Squat 3x4-6@80% B. Deadlift 2x6 @ 70%. C. Group Metcon.

Workout 3
A. Push Press 3x3@85%, 2x10@65%, resting 90sec. (focus on smooth cycling between reps) B. Group Metcon. C. (optional) 3 sets: Landmine Row 10/side + poliquin step-up 20-30/side

Workout 4
A. Clean and Jerk 4x1@80%, 3x1@85% rest 60-90sec B. Paused Back Squat (3sec pause, and come up as fast as possible), build to a 3RM for the day C. Group Metcon

 

POWERLIFTING TEAM

DAY 1
A. Front Step Ups 3x10/10
B. Front Squat 5@75%, 4@80%, 2@85%, 4x5@75%
C. Bulgarian SS 3x10/10

DAY 2
A. Bench Press 5x6@75%
B. DB Bench Press 4x10
C. DB Row 4x10
OR Group Metcon

DAY 3
A. 5sec lowering Goblet Squat (3sec pause in bottom) 3x10
B. Deadlift 5x5@75%
C. Goblet Walking Lunges 3x20/20
D. GHR 3x12

DAY 4
A. Bench Press, 3x5/4/3/2/1@70%, rest 15sec within the cluster, 3min between sets
B. DB Incline Press 4x12
C. Chin ups 4xAMRAP
OR Group Metcon

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch, every 2mins: 2 @60-65%, 2x3@ 70-75%, 3x2-2@80%
B. Tall Jerk 3x5 at a tough weight
C. Jerk 4x3@70%
D. Back Squat, build to a tough set of 3

Workout 2
A. 2 sets: 5 tall cleans + 5 muscle cleans from above knee (focus on keeping bar close)
B. Hang Clean 3x2 @ 70-75%
C. Clean Pick-up Drill 2x3@90%
D. Group Metcon

Workout 3
A. Snatch. Build to a 2RM
B. Clean and Jerk 2x1 @ 80%, 2x1@85% 2x1@90%, 2x1@90-95%
C. Front Squat 3x2
D. Front Squat with Pause Just Above Paralell 2x3 (2sec pause)

Workout 4
A. Position Work a light weight: 3sets: 3 snatch pick-up drill + 3 jumping snatch pull + 3 tall snatch.
B. Drop Snatch + 2 OH Squat with 3sec pause in bottom. 3 tough sets.
C. 3 sets atlernating: 12 single let RDL/side + weighted hip thrusts 12reps + poliquin step-ups 15-25reps/side
D. Group Metcon

 

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