GROUP CONDITIONING

Monday
300 reps. 1min on, 30sec off. Keep going until you achieve 300 total reps. 20min-cut-off. Minute 1: Rowing (cals). Minute 2: burpees Minute 3: Dumbbell Hang Snatch (55/35) (alternate sides as you see fit)

Tuesday
"Beach Muscles" Partner Workout. 22min AMRAP: Each partner completes: 4 strict chin-ups (palms toward you) + 6 strict toe to bar + 8 push-ups + 12 goblet squats. *comp athletes add 4 ring dips after the toe to bar

Wednesday
Team workout: 7 sets each: 15 ball slams + 4 gym lengths (or 2 laps) farmers walk with DBs or KBs.

Thursday
16mins for quality: 24 plank touches (12/12) + 1 lap heavy farmers walk + 6-10 HSPU

Friday
FBOMB FRIDAY!

Saturday
3 sets for time: 400m run + 25 ball slams + 20 push-ups
(Comp Group: do 15 OH Squats @ 95/65 instead of ball slams)

 

FOUNDATIONS

Workout 1
A. Deadlift, build to a tough set of 3. B. Deadlift 4x1 @ today's top weight, rest 90sec between sets. C. Group Metcon

Workout 2
A. Find single arm 1/2 kneeling (i.e. kneeling lunge stance) DB Press 6RM on each side. B1. Shoulder Press, 3x4-6, rest 60-90sec, B2. Chin-ups 4-6reps, rest 60-90sec. C. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 5. B. Sandbag Squats 2-3 sets of 10-15reps, rest 1.5-2mins. C. Group Metcon

Workout 4
A. 16mins, EMOM: minute 1: Fat Grip Chin-ups 3-6 reps, minute 2: single arm deadlift 10 reps left arm 3: 10 reps right arm. 4: 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. Front Squat 65%x2x8, then 1x10
B. Double KB Front Squats 2x25
C. Group Metcon

Workouts 2
A. Push Press 65%x2x8, then 1x10
B. Goblet Reverse Lunges 3x12/12
C. Group Metcon
D. (optional) Tempo Ring Rows: 2 sets for quality

Workout 3
A. Heavy Barbell Row 3x10
B. Chin ups 5/4/3 (weighted), 3xAMRAP w/ BW
C. Sandbag Carry: 1-2 heavy trips as far as possible
D. Group Metcon

Workout 4
A. Pause Squat (5sec pause) 3x5@55%
B. DB Z Press 3x10-12
C. Group Metcon
D. (optional) Heavy KB swing 2x25

 

TRAINING-COMPETITION

Workout 1
A. 5min EMOM: 1-2 muscle-ups with as slow as concentric phase as possible.
B. 5mins EMOM: 3-6 bar muscle-ups (kipping) OR knee-to-bar drill
C1. Single Arm Braced Dumbbell Press 3x8-10/side with 3sec lowering phase (don't do more reps on strong side), rest as needed,
C2. Chest to bar chin-ups with pause (weighted if possible) 3x4-6 with pause at top.
D. Group Metcon
E. (if time) cable external rotations with slow tempo 2-3 sets of 10-15.
 

Workout 2
A. Hang Snatch + Full Snatch 2@50%, 2@60%, 2@70%, 2x2@75% 2x2@80%, 2x2@85%
B. Back Squat 6, 2, 6, 2, 6, (5 total sets. First set of 6 should be at approx 80%. Subsequent sets of 6 should aim to be slightly heavier if possible. Sets of 2 should start at 85-88%, and build if possible)
C. Group Metcon

Workout 3
A. 5-6 sets: Bench Press 1-2 reps @ 85-90% + fat grip chin-ups 3-5 reps (can be weighted if able).
B. Group Metcon
C1. Incline Bench Chest Supported DB Rows with 2sec pause at back position 8-10reps
C2. Straight Arm Dumbbell Pull-Overs 6-8 reps with 3sec lowering phase.
D. 45-60sec of L-Sit on rings.

Workout 4
A. 5 sets, every 90sec: hang clean + clean + jerk @ 75% (technique practice)
B. Deadlift (4sec lowering phase) 3x5. Start at 70% |
C. 2 sets: Bulgarian Split Squat with 3sec lowering phase 8/8.
D. 2 sets of sandbag carries for as long as possible
E. Powel Raise 2-3 sets of 8-12reps.

 

POWERLIFTING TEAM

 DAY 1
A. Pause Goblet Squat 2x10 (3sec pause)
B. Squat 90%x2x2, 85%x2x3
C. Pause Squat (2cnt pause in the bottom) 80%x2x3, 75%x1x5

DAY 2
A. Bench Press 95%x1, 90%x2x2, 85%x2x3
B. Incline DB Bench 3xAMRAP (8-10 rep target)
C. Pull-ups 3xAMRAP (8-10 rep target)
OR Group Metcon

DAY 3
A. Deadlift 95%x1, 90%x2, 85%x3
B. Squat 77.5-82.5%x2x5
C. Goodmorning OR RDL 3x10

DAY 4
A. Close Grip Bench Press 77.5-80%x5x5
B. DB Shoulder Press 3xAMRAP (8-10 rep target)
C. 3 sets, alternating: 12 front raises + 12 DB skullcrushers
OR Group Metcon

 

WEIGHTLIFTING STREAM

 Workout 1
A. Snatch to max for the day, the drop to 85% for 2x2
B. Back Squat 3x4-6 reps leaving 1-2reps in the tank
C. Ab wheel roll outs 3xmax reps.

Workout 2
A. Clean from block 3x2@80%
B. OH Squat, Build to a tough set of 2 with 3sec pause at bottom
C. Group Metcon

Workout 3
A. Snatch technique practice 4x1@85%
B. Clean and Jerk, build to max for the day. Then 2x1@85%
C. Front Squat, build to a tough tripple

Workout 4
A. Tall Jerk Drill 3x3
B. Jerk 5x1
C. RDL 3x8
D. Group Metcon

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