GROUP CONDITIONING

Monday
Group Workout (relay style): 5 sets each: 5 burpees + 15 wall ball + 200m run. Rotate every round.

Tuesday
1-3 warm-ups @ 20m to build up the weight, then: 3x50m prowler push (as heavy as possible) and then 3x100m sand bag carry. Rest as needed.

Wednesday
Every minute on the minute for 18mins: minute 1: Bike 13/8cals, minute 2: 15 heavy ball slams (comp group do: 12 HPClean, minute 3: 16/12 shuttles.

Thursday
A. Farmers Walk. 4 tough sets of 2-3 gym lengths. B. 6 mins of: Minute 1: max chin-ups (or ring rows). Minute 2: max push-ups.

Friday
FBOMB FRIDAY!

Saturday
7min amrap: 7 box jumps (step down) + 7 KB Swings

 

FOUNDATIONS

Workout 1
A. Deadlift, 3x6 with 5sec lowering phase. Start at 80% of your best set of 3 from 2 week ago.. B. Single Leg RDL 2-3 sets of 8/side with controlled tempo (dumbbell held in opposite hand as support leg) C. Group Metcon

Workout 2
A4-5 total sets, alternating exercises: Chin-ups 4-5x1-2 reps (weighted if possible), rest 60sec + Bench Press 1-3 reps, rest 60sec B. Group Metcon

Workout 3
A. Mini-band side shuffles. 2 sets of 20-30 per side (change direction every 5 reps). B. Paused Back Squat (3sec pause at very bottom) 4x4 reps, rest 90sec. C. Group Metcon

Workout 4
A. In 10mins, alternating exercises, with as much rest as desired: 8-10 landmine rows/side + 8-10 landmine press/side. B. handstand hold, accumulate 3mins. OR: AMRAP handstand shoulder touches in 4 mins, resting as needed. D. Group Metcon

 

GENERAL TRAINING

Workout 1
A. Front Squat: 3 singles between 92-96%
B. Sandbag Squats 3x8
C. Group Metcon

Workouts 2
A. Push Press: 3 singles between 92-96%
B. Single Arm DB Press: work up to a max set of 5 with each arm
C. Group Metcon
D. (optional) 2-3x6 DB Row

Workout 3
A. Deadlift work up to 3x3 between 82-­87%
B: Sandbag Squat + Carry: One set of max sandbag squats (aim for 20), rest 30sec then max carry with the sandbag
C. Group Metcon

Workout 4
A. Pause Squat (3sec pause) 55-60%x3x6
B. Barbell Z Press 5x3 (1-2 reps in the tank)
C. Group Metcon
D. (optional) Heavy KB swing 2-3x12

 

COMPETITION TRAINING

Monday
A. 5mins AMRAP sets of 2 strict/controlled ring muscle-ups (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. Press 5x3-4 reps with 4sec lowering phase, rest 60-90sec, B2. 5x15sec (or more) front lever hold with straight arms. C. Group Metcon. D. (if time... strongly suggested) 4 sets: Straight arm DB pull-overs 4x6-8 with 3sec lowering phase + 4 sets: Ring Dips max reps of 4sec lowering phase + 4sec pause, or max hold of active hold in bottom of dip.

Tuesday
Weightlifting Workout with Mylene

Wednesday
Wednesday. Comp Class + B. As needed:

Single leg work
i) Front Step-up 8/side with 5sec lowering phase (go as heavy as possible without losing form or tempo). Rest 30sec between sets.
ii) Single Leg RDL 3x10/side (hold dumbbell in opposite arm as support leg)

and/or upper body structural balance work
iii) use external rotation progression - or 3x10-15/side with controlled tempo

Thursday
A. Gymnastic skill work:
3 sets 30sec wall facing shoulder touches, 30sec rest.
Then, 3 sets: 30sec of back-to-wall shoulder touches, 30sec rest.
Then 3 sets: 15-30sec single arm handstand hold facing wall on each side. rest 30-60sec between sides,
Then 3 sets of bottom of ring dip hold (as long as possible).

B. 45sec 'amrap' recovery workout at 65% pace. 1000m row + front plank on rings 45sec + 10 reps: snow angles with band + bike 30cals + 2 laps (4 gym lengths) single arm farmers walk + 2 laps single arm overhead DB carry.

Friday
A. Back Squat 6,4,2,6,4,2 B. FBOMB Friday.

Saturday
A1. 5 sets: weighted chin-ups 2-3 reps, rest 60-90sec sec
A2. 4 sets: Tempo Bench Press 2-4 reps with 3sec lowering phase, rest 90-120sec. B. 1-arm hang from bar, 3x30sec/side.
C. Group Metcon.
D. 3 sets: Ab wheel roll-ups, slow tempo, 30-45sec of work. rest 90sec.

 

POWERLIFTING TEAM

DAY 1
A. Squat 82-87%x5x3
B. 3cnt Pause Squat 60-65%x3x5
C. Sandbag Squats 3 tough sets of 10

DAY 2
A. Bench Press 82-87%x5x3
B. 3cnt Pause Bench 55-60%x2x8
C. Sandbag Press 3 tough sets of 3-5
D. Band Pull a parts 100 reps
OR Group Metcon

DAY 3
A. Deadlift 82-87%x3x3
B. RDL 2x5
C. Barbell Row 3x8
D. Sandbag Carry: one trip of max weight for 200m

DAY 4
A. Close Grip Bench 77.5-80%x3x5
B. Incline DB Bench 3x8-10
C. Pullups (weighted if needed) 8x4 EMOM
D. Pec Flies 3x10
OR Group Metcon

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch to max
B. Front Squat 3RM
C. Clean Pull 3x2@105%

Workout 2
A. Snatch from block 4x2 EMOM @ 70-75% (technique and speed emphasis)
B. Clean and Jerk 5x1@75% for technique and speed
C. Group Metcon

Workout 3
A. Clean and Jerk to Max
B. Back Squat 1@90-95%, then 1xmax reps @ 85%
C. Snatch Pull 3x2@105%

Workout 4
A. Snatch 6x1 EMOM @75-80%
B. Tall Jerk 3x5
C. Jerk, up to a heavy double for the day, then 3x2@80-85% of the top weight of the way
D. Group Metcon

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