GROUP CONDITIONING

Monday
5 sets for reps: 20sec AMRAP: heavy thrusters (115-135/85-115). 40sec rest. 20sec assault bike sprint for cals. 40sec rest. 20sec burpees, 40sec rest

Tuesday
6 sets: Every 3mins: 12 DB Hang Power Cleans + 10 box jumps + 200m run. rest in remaining time. Score = total time spend working.

Wednesday
15 mins amrap: 30 double unders (sub 60 singles) + 15 wall ball +10 toe to bar

Thursday
Sleds! A. in 4-5 sets, find heaviest weight you can push for 15m. B. 1x100m continuous sled push

Friday
FBOMB FRIDAY!

Saturday
A. Sandbag Carry (outside). 2 sets 100m, rest as needed. B. 4 rounds for time: (with medballs or slamballs) 10 squats + 10 medball presses + 30 double unders.

 

FOUNDATIONS

Workout 1
A. Back Squat, build to a tough set of 5 B. Sandbag Squat 2-3 sets of 10-15reps C. Group Metcon

Workout 2
A. Chin-ups (weighted if possible) 4x1-3reps. rest 90sec. B. bench press 2-3 sets of 6-8reps C. Group Metcon

Workout 3
A. 3-4 sets, rest 30-45sec between exercises: Crossover Step-up 12reps/side + Bent-over barbell row (1sec pause at top) + 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 + ab wheel AMRAP. B. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Front Squat 70%x2x8, then 1x10
B. Double KB Front Squats 2x25
C. Group Metcon

Workouts 2
A. Push Press 70%x2x8, then 1x10
B. Goblet Reverse Lunges 3x12/12
C. Group Metcon
D. (optional) 2x10 DB Row (1sec pause @ top)

Workout 3
A. Heavy Barbell Row 3x10
B. Chin ups 3x5 (weighted), 3xAMRAP w/ BW
C. 2x15 Sandbag Squats
D. Group Metcon

Workout 4
A. Pause Squat (5sec pause) 3x5@60%
B. DB Z Press 3x10-12
C. Group Metcon
D. (optional) 2x10 GHR

 

TRAINING-COMPETITION

Workout 1
A. 5min EMOM: 1-2 stict muscle-ups with controlled tempo (weighted if possible). B. 5mins EMOM: 3-6 bar muscle-ups (kipping) OR knee-to-bar drill https://youtu.be/UzIAr_iDi0Q?t=3m20s 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 MetconE. (if time) cable external rotations with slow tempo 2-3 sets of 10-15.

Workout 2
A. Power Snatch 4@50%, 4@60%, 2x3@70%,2x3@75% rest 90sec. B. Back Squat 5,1,5,1,5. Start at 78% for the set of 5, and 90% for your sets of 1. C. Group Metcon.

Workout 3
A. 5-6 sets: Bench Press 2-4 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 3x8-10reps + C2. Straight Arm Dumbbell Pull-Overs 3x6-8 reps with 3sec lowering phase. D. 45-60sec of L-Sit on rings.

Workout 4
A. 5 sets every 90sec: 2 Hang Clean and 1 Jerk @ 70% (technique practice) B. Paused Front Squat. C. OH Squat 2x6. D. Heavy Farmers Walk 3x2 gym lengths. (do a couple warm-ups, and then 3 hard sets) E. High Box Step-ups 2x15/side (with 3sec lowering phase)


POWERLIFTING TEAM

DAY 1
A. Pause Goblet Squat 2x10 (3sec pause)
B. Squat 95%x1, 90%x2x2
C. Pause Squat (2cnt pause in the bottom) 80-82.5%x2x3, 75%x1x5

DAY 2
A. Bench Press 90%x2, 95%x1, 97.5%x1, 85%x5
B. Incline DB Bench 3xAMRAP (6-8 rep target)
C. Pull-ups 3xAMRAP (6-8 rep target)
OR Group Metcon

DAY 3
A. Deadlift 95%x1, 90%x2x2
B. Squat 82.5%x2x5
C. Goodmorning OR RDL 2x8

DAY 4
A. Close Grip Bench Press 80%x4x4
B. DB Shoulder Press 3xAMRAP (6-8 rep target)
C. 3 sets, alternating: 10 front raises + 10 DB skullcrushers
OR Group Metcon

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch to max for the day
B. Back Squat. If feeling good, work to 1RM, If not feeling it, then 4x2@85% EMOM
C. Snatch Pull 3x2@120%

Workout 2
A. Clean from block 4x1 @ 85% EMOM
B. OH Squat 2x5
C. Group Metcon

Workout 3
A Snatch technique work from block: 4x1@80-85% EMOM
B. C&J, build to max for the day
C. Back Squat 5x2 EMOM @ 85% then 1x8@70%

Workout 4
A. Tall Jerk Drill 3x3
B. Jerk 3x3 @ 80% +
C. RDL 3x6
D. Group Metcon

 

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