GROUP CONDITIONING

Monday

*Holiday Workout! 
One class from 10am-11am + 1-hour of open gym from 11am-12noon

Tuesday
3x [5 pull-ups + 10 push-ups + 15 bodyweight squats] + [200m run]. AMRAP in 15mins.

Wednesday
1 round for time:
50 box jumps (step down) + 50cal row + 50 thrusters (45/65)

Thursday
16min AMRAP for quality: 30sec of max tire flips + 50-100m sandbag carry (heavy) + 30sec L-sit hold (on bar, rings or paralettes - your choice) + max reps ring rows (feet elevated on box or bench if possible

Friday
FBOMB FRIDAY!

Saturday
*Closed for the QUANTATHALON! Come and watch. Starts at 10am.

 

FOUNDATIONS

Workout 1
A. Paused Back Squat (5sec pause at bottom), 2-3 warm-up sets, then 4 hard sets of 3. B. (if time...) Goblet Squat Walking Lunges (focus on perfect technique). 1-2 sets of 15 steps/side C. Group Metcon

Workout 2
A. 4 sets alternating: Chin-ups. as many reps as possible (minimum 4 if using a band), rest 60sec, then Shoulder Press with a 5sec pause at the top, 4x4-6reps, rest 60sec B. Group Metcon

Workout 3
A. 3-4 sets, rest 30-45sec between exercises: 8-12 reps High Front Step-up (as high as you can do go while maintaining a 3sec lowering phase) + 2-3 laps of gym, heavy overhead dumbbell carry (heavy) + 2-3 laps of gym single arm farmers walk (heavy) B. 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 - try to beat last week. B. handstand hold, accumulate 3mins. OR: AMRAP handstand shoulder touches in 4 mins, resting as needed. D. Group Metcon

 

TRAINING-GENERAL

A. Front Squat: build to a 1RM
B. Sandbag Squats 2 sets of AMRAP with a heavy bag (aiming for 10+)
C. Group Metcon

Workouts 2
A. Push Press: build to a 1RM
B. Single Arm DB Press: work up to a max set of 3 with each arm
C. Group Metcon
D. (optional) 2-3x5 DB Row

Workout 3
A. Deadlift 75%x5x2, 85%x2x1
B. Sandbag Carry: one trip of max weight for 200m
C. Group Metcon

Workout 4
A. Pause Squat (3sec pause) 75%x2x3
B. Barbell Z Press 3x3 (0-1 reps in the tank)
C. Group Metcon
D. (optional) 3x8 GHR

 

TRAINING-COMPETITION

Monday

A. Max muscule-ups (or negatives, weighted if possible) in 6mins. B1. Sand Bag Press 4x6-10 reps with 3sec pause at top, 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 Class with Mylene (6:30)

Wednesday
Comp Class (6:30) + 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. 50min '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, build to a tough set of 3 for the day.
B. Speed Deadlift 8x2 @ 75% EMOM + 1 set of max quality reps at 75%
C. FBOMB Friday.
D.  1-arm hang from bar, 3x30-45sec/side.
E. 3 sets: Ab wheel roll-ups, slow tempo, 30-45sec of work. rest 90sec.

 

POWERLIFTING TEAM

DAY 1
A. Squat: 5RM (if you're not sure what weight, use 87% and go for AMRAP), drop 10% then 2x5
B. 3cnt Pause Squat 65%x1x5
C. Sandbag Squats 2 sets of AMRAP (aiming for 20)

DAY 2
A. Bench Press: 5RM (if you're not sure what weight, use 87% and go for AMRAP), drop 10% then 2x5
B. 3cnt Pause Bench 65%x2x5
C. Single Arm DB Press: work up to a tough set of 5 each arm
D. Band Pull a parts 2x20
OR Group Metcon

DAY 3
A. Deadlift 70%x5x3, 80%x3x2
B. RDL 2x5
C. Barbell Row 3x6-8
D. Sandbag Carry: one trip of max weight for 400m

DAY 4
A. Close Grip Bench 80-82.5%x3x5
B. Incline DB Bench 3x8
C. Pullups (weighted if needed) 8x3 EMOM
D. Pec Flies 3x8
OR Group Metcon

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch to max for day. stop after 1-2 misses
B. Clean and Jerk to max for day. Stop after 1-2 misses
C. Front Squat 2RM

Workout 2
A. Snatch from blocks 3x2 for technique and speed. @ 70-75%
B. Jerk from Rack 3x3@75-80%
C. Group Metcon (optional)

Workout 3
A. Snatch to max for day. stop after 1-2 misses
B. Clean and Jerk to max for day. Stop after 1-2 misses
C. Back Squat 8x1 EMOM @ 85% for speed + 1x3-6@80%

Workout 4
A. Snatch from blocks 3x2 for technique and speed. @ 70-75%
B. Tall Jerk 3x5
C. Jerk from rack, 5x1@80%
D. Group Metcon (optional)

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