GROUP CONDITIONING

Monday
10min amrap: DB Hang Power Cleans 12 reps + 10 box jumps

Tuesday
Fran or Modified Fran (21-15-9 on Thrusters, 15-12-9 for Burpees) *compare to Jan 4 2016, Jun 8 2016, Aug 30 2016

Wednesday
In teams of 2: each partner completing 7 rounds: 12 ball slams + 10 shuttles (16min cutoff)

Thursday
15mins for quality: 4 l-pull-ups + 6 tire flips + 8 sand bag squats + 10 HSPU

Friday
FBOMB FRIDAY!

Saturday
15 rounds for time: 3 chin-ups + 6 push-ups + 9 bodyweight squats (16min cut-off)

 

FOUNDATIONS

Workout 1
A. Back Squat, build to a tough set of 3 B. 6 sets of 1 @ today's top weight, ever 40sec. C. Group Metcon

Workout 2
A. bench press, build to a tough set of 8. B. 2-3 sets alternating: tempo bench press [4sec lowering phase] 4 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) 10reps/side + landmine row 12/side + 6-12 reps sandbag or heavy slam ball shoulder press B. Group Metcon

Workout 4
A. 3-4 sets, rest 30-45sec between exercises: HSPU 6-10reps + Plank Front Touches 12/side + Weighted Hip Thrust 10reps with 2sec pause at top. B. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Cable "Y" presses 2x15
B. Bench Press 75%x5, 85%x3, 95%x1
C. DB Shoulder press 2x8, 1x12-15
D. Group Metcon

Workouts 2
A. Deadlift 75%x5, 85%x3, 95%x1
B. HEAVY KB swing 3x12-15
C. Group Metcon
D. GHR 2-3x8-10

Workout 3
A. OH Band Pull aparts 2x15-20
B. Press 75%x5, 85%x3, 95%x1
C. Barbell Row 3x6-8
D. Group Metcon

Workout 4
A. Squat 75%x5, 85%x3, 95%x1
B. Walking Lunge (goblet, sandbag or barbell) 3x10/10
C. Group Metcon
D. Front Step Ups 2x15/15

Workout 5
A. Peg Board OR Rope climbs 10min practice or AMRAP ascents
B. 2-3 sets, alternating: 10 renegade rows + 10 ab wheel rollouts
C. Group Metcon

 

TRAINING-COMPETITION

Workout 1
A. Ring Muscle-ups. Max reps in 8mins. B. 4 sets of 15 HSPU, + 30 double unders, rest 90sec or more between sets. C. Group Metcon

Workout 2
A. Back Squat 3x3@85%, B. Paused Back Squat 1x6 with 3sec pause @ 70-75%. C. Warm-up, then 1xmax @ 75% D. Group Metcon.

Workout 3
CrossFit Open Skills: 4 sets: A. 10 touch & go squat snatch, rest 90sec (start at around 55/85 and build if possible). B. Group Meton C. (optional) 2 sets: band Y-press 10-15reps + "A's" with band 10-15reps.

Workout 4
A. Snatch. Build to a tough double. B. Push Press 8 reps EMOM for 6 sets. @ 70% C. Group Metcon. D. (optional) 3 sets: Landmine Row 10/side + poliquin step-up 20-30/side

 

POWERLIFTING TEAM

DAY 1
A. Front Step Ups 3x12/12
B. Front Squat 3@80%, 10@65%, 3@82%, 8-10@70%, 3@84%, 8-10@72.5%
C. Bulgarian SS 3x8/8

DAY 2
A. Bench Press 75%x3, 75%x5, 80%x3, 80%x5, 85%x3, 85%x5
B. DB Bench Press 4xAMRAP (8-12 rep target)
C. DB Row 4x10
OR Group Metcon

DAY 3
A. 5sec lowering Goblet Squat (3sec pause in bottom) 3x8
B. Deadlift 5x5@77.5%
C. Goblet Walking Lunges 3x15/15
D. GHR 3x12

DAY 4
A. Bench Press 70%x6x6, 60-90sec rest
B. DB Incline Press 4x10
C. Chin ups 4x6-8 (weighted if needed)
OR Group Metcon

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch. 2x1@90%, 2x1@95%, 2x1@90%
B. Tall Jerk 2x5 at a tough weight
C. Jerk 4x3@80%
D. Back Squat, as many quality sets of 1-2reps @ 90% in 14mins

Workout 2
A. Tall Clean: 3x5
B. Clean from block OR hang clacn, to a quick 3RM for the day
C. Group Metcon

Workout 3
A. Snatch. 2x1@90%. 2x2-3@85%
B. Clean and Jerk build to a max double
C. Front Squat 6x2 @ 85% every 2min
D. Front Squat with Pause Just Above Paralell 2x3 (2sec pause)

Workout 4
A. Snatch. 2x1@90%. 2x2-3@85%A. Position Work a light weight: 3sets: 3 snatch pick-up drill + 3 jumping snatch pull + 3 tall snatch.
B. Clean and Jerk build to a max doubleB. Drop Snatch. 6x1
C. Front Squat 6x2 @ 85% every 2minC. 2 sets atlernating: 12 single let RDL/side + weighted hip thrusts 12reps + poliquin step-ups 15-25reps/side
D. Front Squat with Pause Just Above Paralell 2x3 (2sec pause)D. Group Metcon

Comment