GROUP CONDITIONING

Monday
Team Workout 6 sets each: 12 gym lenghts of shuttles + 4 gym lengths farmers carry with DBs or KBs.

Tuesday
5mins: 5 push-ups + 10 toe to bar, rest 2min. 5mins: 20 double unders + 5 burpees. Rest 2mins. 5mins: assault bike.

Wednesday
5 sets: 40sec battling ropes, rest 20sec, 40sec rowing, 20sec rest, 40sec plank forward touches, 20sec rest.

Thursday
A. 2 sets: max distance sandbag carry B. 8mins for quality: 3 HSPU + 3 L-Pull-ups/Chin-ups + 6 box jumps

Friday
FBOMB FRIDAY!

Saturday
A. Team Tire Flips (in pairs, flipping tire back and forth). 3x60sec per team B. 3 sets as fast as possible. 8 man makers + 200m run (35/20)

 

FOUNDATIONS

Workout 1
A. Deadlift, build to a tough set of 5. B. RDL 3x8 @ 60-75% of today's top weight, rest 45-60sec between sets. C. Group Metcon

Workout 2
A1. Shoulder Press, 3x6-8, rest 60-90sec, A2. Chin-ups 6-8reps, rest 60-90sec. B (if time): 2x10-15 back flys with band. C. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 8. B. Pause Above Paralell Squat 2-3 sets of 4 at today's top weight, rest 90sec. C. Group Metcon

Workout 4
A. 15mins, EMOM: minute 1: Fat Grip Chin-ups 3-6 reps, minute 2: 8-10 chest supported DB rows with 1sec pause at top, minute 3: Plank forward touches for 30sec. B. (if time) 2 sets: poliquin step-ups 20-30 reps/side C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Tempo RIng Rows 2x10-12 (1sec hold @ top)
B. Bench Press (for speed) 70%x6x3, 80%x2x2, 85%x2x1
C. DB Bench Press 2-3x8
D. Group Metcon

Workouts 2
A. Deadlift (for speed) 70%x6x3, 80%x2x2, 85%x2x1
R. RDL 2-3x10
C. Group Metcon
D. Monster Walks 2-3x20 steps forward and backwards

Workout 3
A. OH Band Pull aparts 2x15-20
B. Press (for speed) 70%x6x3, 80%x2x2, 85%x2x1
D. Meadow's Row 3x6-8
D. Group Metcon

Workout 4
A. Squat (for speed) 70%x6x3, 80%x2x2, 85%x2x1
B. Walking Lunge (goblet, sandbag or barbell) 3x6/6
C. Group Metcon
D. (optional) Poloquin Step Ups 2x30/30

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
A. 10min EMOM: 1-3 muscle-ups with 4sec negative.B1. Shoulder Press 3x6-8 with 2sec pause at top, rest as needed, B2. Chest to bar chin-ups with pause (weight if possible) 3x4-6 with 2sec pause at top. C. Group MetconD. (if time) Y-press. 2x10-15.
 

Workout 2
A. Hang Snatch 4@60%, 4@70%, 3x3@75%, rest 90sec. B. Tempo Back Squat [4sec lowering phase] 4x4-6. Start at 75%. C. Group Metcon.

Workout 3
A. 5 sets: Tempo Bench Press (3sec lowering phase) 4-6 reps + fat grip chin-ups 4-8reps. B. Group Metcon C. Landmine Row 4x10-15/side with 1sec pause at top. D. 45-60sec of L-Sit on rings.

Workout 4
. 5 sets, every 90sec: 2 power clean + 2 jerk @ 65% (technique practice) B. Paused above Parallet Front Squat 3x6 C. 2 sets: Bulgarian Split Squat with 3sec lowering phase 6/6. 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 2x10 (3sec pause)
B. Squat 80%x4x5
C. Pause Squat (2cnt pause in the bottom) 70-72.5%x2x5

DAY 2
A. Bench Press 80%x4x5
B. Incline DB Bench 4xAMRAP (8-10 rep target)
C. Pull-ups 4xAMRAP (8-10 rep target)
OR Group Metcon

DAY 3
A. Deadlift 2x3 then 1xAMRAP (stop when technique starts to break down) at 85%
B. Squat 75-80%x3x5
C. Goodmorning OR RDL 3x10-12
D. Ab Wheel 3x12

DAY 4
A. Close Grip Bench Press 75%x4x5
B. DB Shoulder Press 4xAMRAP (8-10 rep target)
C. 3 sets, alternating: 12 front raises + 12 DB skullcrushers
OR Group Metcon

 

WEIGHTLIFTING TEAM

Workout 1
A. Snatch, 3x1@90%
B. Back Squat. 1x90%, then 3x1 EMOM @ 85%, then 1xmax reps @ 85%
C. Snatch Pull 3x3@110%

Workout 2
A. Clean from block. 3x3 @ 75%
B. Drop Snatch 6x1
C. Group Metcon

Workout 3
A. Snatch technique work. 6x1 EMOM @ 80-85%
B. Clean and Jerk build to 2x1@90%
C. Back Squat. 6x1@90% Every 1.5-2mins

Workout 4
A. Tall Jerk Drill 3x3
B. Jerk. 4x3 @ 80-85%
C. Group Metcon

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