Group Conditioning Workouts

Monday
Victoria Day Holday. Today we only have Open Gym hours from: 10:00am to 11:30am

Tuesday
4 sets: 45sec ring support hold (If needed: sub plank shoulder touches). 15sec transition. 45sec box jumps (work on fast cycle time). 15sec transition. 45sec strict toe to bar. 15sec transition. 45sec max push-ups. 15sec transition

Wednesday
Every minute on the minute for 18mins: minute 1: Row 15/10cals, minute 2: 15 ball slams, minute 3: 50 double unders (or 30 or 15 if need to scale reps, or if no doubles: 60 skips with high knees)

Thursday
16mins for quality: 3-6 wall walks (use a range of motion that allows for perfect back position) OR sub: 30-45sec handstand hold + AMRAP tire flips in 30sec + 10-15 sandbag squats +

Friday
FBOMB FRIDAY

Saturday
A. 6 sets: 30sec battling ropes. 30sec rest. 30sec hollow body hold, 30sec rest B. Assault Bike: 4x30sec as hard as possible. rest 2mins. Score = total calories completed accross all sets.

 

Foundations Workouts

Workout 1
A. Back Squat, build to a tough set of 8 B. Sandbag Squat 2-3 sets of 10-15reps C. Group Metcon

Workout 2
A1. Fat Grip (if possible) Chin-ups 4x3-6 reps, rest 60sec, A2. Shoulder Press, 4x6-8, rest 60sec B. Group Metcon

Workout 3
A. 3-4 sets, rest 30-45sec between exercises: High Front Step-up (as high as you can do go while maintaining a 3sec lowering phase) + 2 laps of gym overhead dumbbell carry + 2 laps of gym sandbag carry. B. 2 sets, alternating: single leg RDL 10 reps/side + (if time) cable external rotations (elbow at side) 10-15reps with controlled tempo B. Group Metcon

Workout 4
A. 3-4 sets, rest 30-45sec between exercises: Tempo Push-ups on Rings + Pull-ups 3-6 hard reps + Hollowbody hold 60sec. B. (if time) 2 sets: handstand hold (60-90sec) or AMRAP handstand shoulder touches + Max L-hold C. Group Metcon

 

Training-General

Workout 1
A. Front Squat 75%x2x5, then 1xAMRAP
B. Double KB Front Squats 2x30
C. Group Metcon

Workouts 2
A. Push Press 75%x2x5, then 1xAMRAP
B. Goblet Reverse Lunges 3x8/8
C. Group Metcon
D. (optional) 2x15 DB Row (1sec pause @ top)

Workout 3
A. Barbell Row 3x8
B. Chin ups 5/3/1 (weighted), then either 10, 20 or 30 reps w/ BW (same target as last week, aim for fewer sets)
C. 2x12 Sandbag Squats
D. Group Metcon

Workout 4
A. Pause Squat (5sec pause) 4-5x3@70%
B. DB Z Press 3x6-8
C. Group Metcon
D. (optional) 2x12 GHR

 

Training-Competition

Workout 1
A. AMRAP sets of 1 strict/controlled ring muscle-up in 8mins. (If unable, negatives or ideally weighted negatives. AMRAP sets of 1 with min 10sec lowering phase; or if unable, do chest to bar chin-ups: as many sets of 3 in 8mins).
B1. Single arm DB press 4x4-8/side with 3sec lowering phase, rest 6-90sec,
B2. Straight arm DB pull-overs 4x6-8 with 3sec lowering phase.
C. Group Metcon.
D. (if time) 2-3 sets: cable external rotations 10-15reps (slow tempo) + cable "A's" 8-10reps with 2sec pause in 'back position;

Workout 2
A. Power Snatch as a quick warm-up/technique practice: 5x3 EMOM @50%.
B. Tempo Back Squat 3x6 with strict [5011] tempo, starting at 75% (build weight where possible)
C. Group Metcon.
D. (if time): 3x10 Straight Leg RDL

Workout 3
A1. Chest to Bar Chin-ups with 2sec pause at top, rest 60sec Tempo Bench Press 6-8 reps with 3sec lowering phase, rest 90-120sec.
B. Group Metcon.
C1. Handstand shoulder touches with 3sec pause. AMRAP. rest 90sec
C2. Knee tucked front lever holds 4x5sec holds with short reset in between. rest 90sec.
D. Straight arm DB pull-overs 3x6-8 reps. Rest 90sec.

Workout 4
A. Clean from blocks: 5x4. Rest 90sec.
B. Jerk from Rack: 4x4@80%.
C. Paused Front Squat 4x3 with 4sec pause, as heavy as possible.
D. Heavy Farmers Walk 3x2 gym lengths. (do a couple warm-ups, and then 3 hard sets)
E. High Box Step-ups 2x15/side

 

Powerlifting Team

DAY 1
A. Speed Squat 65%x3x5
B. Front Squat 1x8-10 then 1xAMRAP (use the same weight and go to "failure" rest 60 seconds, then do another set and try to get half as many reps at the first set)
C. Goblet Lunges 40 total reps/leg (get to 40 reps in 3 sets)

DAY 2
A. Bench Press 70%x3x8
B. Press 1x8-10 then 1xAMRAP (use the same weight and go to "failure" rest 60 seconds, then do another set and try to get half as many reps at the first set)
C. Seated DB Press 40 total reps (3 sets)
D. Band Pull a parts 100 reps
OR Group Metcon

DAY 3
A. Deadlift 75%x3x3
B. DB Row 2x10-12 then 1xAMRAP (use the same weight and go to "failure" rest 60 seconds, then do another set and try to get half as many reps at the first set)
C. RDL 3x12
D. KB swings 100 reps

DAY 4
A. Close Grip Bench 70%x3x8
B. Incline DB Bench Press 40 total reps (3 sets)
C. DB Bench Press 40 total reps (3 sets)
D. Pec Flies 100 reps
OR Group Metcon

 

Weightlifting Stream

Workout 1
A. Snatch from blocks 4x3
B. Back Squat, 2x3@85%, then Pause squat 2x5 with 3sec pause in bottom and come up as fast as possible. Start at 75% and adjust from there
C. 4 sets: 6reps RDL + DB press 6-10reps

Workout 2
A. Power Clean + 4 Jerk. 4 sets at or above 75%
B. Group Metcon

Workout 3
A. High hang snatch + hang snatch from mid thigh + full snatch (no resting/putting the bar down between sets). 3 sets @ 75% plus.
B. Clean from Block 3x3
C. Back Squat 3x6-8 leaving a couple reps in the tank but with good speed
D. 3 sets, alternating: Glute ham raise 6reps + band around knee side steps 15/direction + 20 no money drill

Workout 4
A. Tall Jerk, sets of 5, build as heavy as possible with correct form & timing over 3 sets.
B. Jerk 5x2@85% every 90sec
C. Barbell OH Walking Lunges 3x6/side. rest as needed.
D. Group Metcon

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