GROUP CONDITIONING

Monday
A. Prowler Sprints. 4x50m. Heavy!. B. 2x100m sand bag carry.

Tuesday
Every minute on the minute for 18 mins: Minute 1: Bike 10cals/7cals (adjust individually as needed). Minute 2: 15 wall ball (goal=unbroken). Minute 3: 12/8 shuttles.

Wednesday
For time (one set): 70 cal row (or 50cal bike) + 50 single arm DB snatch (50/35) (DB starts above the knee, switch arms as needed) + 30 burpees + 10 pull-ups

Thursday
4 sets: 45sec ring support hold (If needed: sub plank shoulder touches). 15sec transition. 45sec single arm farmers walk LEFT. 15sec transition. 45sec single arm famers walk RIGHT, 15sec rest. 45sec pull-overs (controlled tempo ) (or sub toe to bar). 15sec transition. 45sec double unders. 15sec transition

Friday
FBOMB FRIDAY!

Saturday
A. Assault Bike Max RPM Test. B. 500m row. C. 4min amrap: 4 burpees + 6 ball slams. *Take plenty of rest between sections

 

FOUNDATIONS

Workout 1
A. Deadlift, build to a tough set of 5. B. Deadlift 2x3 @ today's top weight, rest 2mins between sets. C. Group Metcon

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

Workout 3
A. Back Squat, build to a tough set of 5. B. Bulgarian Split Squats (back squat style or dumbbells) 2-3 sets of 6 per leg with a 3sec lowering phase, rest 30-45sec between sides. C. Group Metcon

Workout 4
A. 3-4 sets, rest 30-45sec between exercises: AMRAP handstand hold (if you can do over 60sec, do AMRAP shoulder touches at slow tempo) + Pull-ups 3-6 hard reps + goblet style coassack squats 8reps/side. B. (if time) Accumulate 60sec of L-sit (ticked if needed). Rest as necessary to complete this. C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Front Squat 80%x2x5, then 1xAMRAP
B. Double KB Front Squats 3x25
C. Group Metcon

Workouts 2
A. Push Press 80%x2x5, then 1xAMRAP
B. Goblet Reverse Lunges 3x6/6
C. Group Metcon
D. (optional) 2x15 DB Row (1sec pause @ top)

Workout 3
A. Barbell Row 3x6-8
B. Sandbag Carry: 2 heavy trips as far as possible
C. Chin ups 3/2/1 (weighted), then either 10, 20 or 30 reps w/ BW (same target as last week, aim for fewer sets)
D. Group Metcon

Workout 4
A. Pause Squat (5sec pause) 4x3@75%
B. DB Z Press 3x6-8
C. Group Metcon
D. (optional) Heavy KB swing 2x30

 

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, B1. 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. Hang Snatch. 2x3@70%, 2x3@75%, 2x3@80%, 2x2@85%. B. Tempo Back Squat 4x5 with strict [4011] tempo, starting at 78% (build weight where possible) C. Group Metcon. D. (if time): 3x10 Straight Leg RDL

Workout 3

A1. 4 sets: 5-8 Chest to Bar Chin-ups with 2sec pause at top, rest 60-90sec sec 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. 5x2 clean from blocks @ 80%. B. Deadlift (6sec lowering phase) 3x3. Start at 75% + 1 set of 10 reps at 70% with normal tempo C. 4 sets: Front Step-up 10/side with 3sec lowering phase (go as heavy as possible without losing form or tempo). Rest 30sec between sets,. D. Single Arm Farmers Walk 2-3 sets of 2 loops of the gym. E. Powel Raise 2-3 sets of 8-12reps.

 

WEIGHTLIFTING STREAM

Monday
A. Snatch from blocks 3x5
B. Back Squat 1@90%, then Paused Back Squat 3x5 tough sets.
C. 4 sets alternating exercises: 8 RDL + DB Press 8-12reps

Tuesday
A. Power Clean + 5 Jerk. 4 sets at or above 75%
B. Group Metcon

Thursday
A. High hang snatch + hang snatch from mid thigh + full snatch (no resting/putting the bar down between sets). 4 sets @ 75% plus.
B. Clean from Block 3x4
C. Back Squat 3x4-6, all three should be tough sets.
D. 3 sets, alternating: Glute ham raise 6reps + band around knee side steps 15/direction + 20 no money drill

Friday
A. Tallk Jerk, sets of 5, build as heavy as possible with correct form & timing
B. Jerk 5x3. Start @ 80% and go from there. Rest as needed
C. 3 sets: alternating: Barbell (back squat stylee) Walking Lunges 5/side + handstand hold against wall 45-60sec. rest as needed.
D. Group Metcon

 

POWERLIFTING TEAM

DAY 1
A. Speed Squat 67.5%x3x5
B. Front Squat 1x8-10 then 1xAMRAP (rest 60sec and repeat, if you got 12+ reps last week go up in weight, otherwise same weight and aim for more reps)
C. Goblet Lunges 50 total reps (aim for only 3 sets total)

DAY 2
A. Bench Press 72.5%x3x8
B. Press 1x8-10 then 1xAMRAP (rest 60sec and repeat, if you got 12+ reps last week go up in weight, otherwise same weight and aim for more reps)
C. Seated DB Press 50 total reps (3 sets)
D. Band Pull a parts 100 reps
OR Group Metcon

DAY 3
A. Deadlift 77.5%x3x3
B. DB Row 2x10-12 then 1xAMRAP (rest 60sec and repeat, if you got 12+ reps last week go up in weight, otherwise same weight and aim for more reps)
C. RDL 3x10
D. KB swings 100 reps

DAY 4
A. Close Grip Bench 70%x3x8
B. Incline DB Bench Press 50 total reps (3 sets)
C. DB Bench Press 50 total reps (3 sets)
D. Pec Flies 100 reps
OR Group Metcon

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