GROUP CONDITIONING

Monday
Team Workout: Row 300/250m + 4 gym lengths of farmers carry. 5 sets each.

Tuesday
12min amrap: 10 burpees + 20 overhead walking lunges (10/10) + 30 double unders

Wednesday
4 sets: 45sec KB Swing + 45sec KB Goblet Squat + 45sec box jumps (step down) + 45sec push-ups.

Thursday
16mins for quality: single arm farmers walk 1.5 laps/side + L-sit on paralettes + AMRAP Push--ups on Rings (or regular push-ups if needed)

Friday
FBOMB FRIDAY!

Saturday
Sleds! 7x25m heavy pushes. Rest approx 2mins between sets.

 

FOUNDATIONS

Workout 1
A. Deadlift, build to a tough set of 8. B. Deadlift 3x4 @ today's top weight with 4sec lowering phase, rest 90sec between sets. C. Group Metcon

Workout 2
A1. Fat Grip (if possible) Chin-ups 4x3-6 reps, rest 60sec, A2. Shoulder Press, 4x4-6, rest 60sec B. Group Metcon

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

Workout 4
A. 16mins, EMOM: minute 1: Pull-ups 6-10reps, minute 2: ring push-ups AMRAP, minute 3: single arm deadlift 8 reps left arm minute 4: 8reps right arm. B. (If time) 2 sets: poliquin step-ups 20-30 reps/side C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Front Squat 72.5%x2x6-8, then 1xAMRAP
B. Double KB Front Squats 2x30
C. Group Metcon

Workouts 2
A. Push Press 72.5%x2x6-8, then 1xAMRAP
B. Goblet Reverse Lunges 3x10/10
C. Group Metcon
D. (optional) 2x12 DB Row (1sec pause @ top)

Workout 3
A. Heavy Barbell Row 3x8
B. Chin ups 3x3 (weighted), then either 10, 20 or 30 reps w/ BW (pick a target and try to get there in as few sets as possible)
C. Sandbag Carry: 1-2 heavy trips as far as possible
D. Group Metcon

Workout 4
A. Pause Squat (5sec pause) 4x4@65%
B. DB Z Press 3x8-10
C. Group Metcon
D. (optional) Heavy KB swing 2x30

 

TRAINING-COMPETITION

Workout 1
A. 5min EMOM: 1-2 stict muscle-ups with controlled tempo (weighted if possible or chin-up negatives if unable). B. AMRAP bar muscle-ups in 5mins OR 4x4-6 knee-to-bar drill. C1. Single Arm Braced Dumbbell Press 3x4-8/side with 3sec lowering phase (don't do more reps on strong side), rest as needed, C2. Straight Arm Dumbbell Pull-Overs 3x6-8 reps with 3sec lowering phase. D. Group MetconE. (if time) cable external rotations with slow tempo 2-3 sets of 10-15.

Workout 2
A. Hang Snatch, build to a tough double, then 2x3 @ 85-90% of that. B. Back Squat 6,2,6,2,6. Try to do a little more than 2-weeks ago. C. Group Metcon.

Workout 3
A. Bench Press 3RM. B. Group Metcon C1. Incline Bench Chest Supported DB Rows with 2sec pause at back position 3x8-10reps + C2. Chest to Bar chin-ups with 2sec pause at top 3x3-6 reps D. 45-60sec of L-Sit on rings.

Workout 4
A. 5x3 clean from blocks @ 75%. B. Deadlift (4sec lowering phase) 3x6. 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 2x8 (3sec pause)
B. Squat 90%x1, 95%x1, 97.5%x1 (if feeling good go for a 1RM)
C. Pause Squat (2cnt pause in the bottom) 82.5-85%x2x2

DAY 2
B. Bench Press 90%x1, 95%x1, 97.5%x1 (if feeling good go for a 1RM)
B. Incline DB Bench 2xAMRAP (6-8 rep target)
C. Pull-ups 2xAMRAP (6-8 rep target)
OR Group Metcon

DAY 3
B. Deadlift 90%x1, 95%x1, 97.5%x1 (if feeling good go for a 1RM)
B. Squat 85%x2-3x3
C. Goodmorning OR RDL 2x8

DAY 4
A. Close Grip Bench Press 85%x3x3
B. DB Shoulder Press 2xAMRAP (6-8 rep target)
C. 2 sets, alternating: 8 front raises + 8 DB skullcrushers
OR Group Metcon

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch technique work: 7x1@80% EMOM
B. Back Squat 3x3@80%
C. Snatch Pull 3x4@95%

Workout 2
A. Clean and Jerk, ramp up to 85%
B. Group Metcon

Workout 3
A. Snatch to max
B. Clean and Jerk to Max

Workout 4
A. Tall Jerk 4x3, build weight up as technique allows
B. Jerk 3x3
C. Front Squat 4x6@75-80%

 

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