GROUP CONDITIONING

Monday
For Time: 800m run + 40 DB thrusters (20/25) + 20 chin-ups (any style) + 800m run

Tuesday
A. 30sec max cals on assault bike test (record score)
B. 3 sets: 30sec battling ropes, 30sec rest. 30sec bike, rest 30sec

Wednesday
10mins amrap: 8/8 OH walking lunges + 8 toe to bar + 8 box jumps

Thursday
18mins: 30-45sec front plank on rings (or on hands if needed) + max distance sandbag carry + 5-10 HSPU (sub regular push-ups or handstand hold or handstand shoulder touches)

Friday
FBOMB FRIDAY!

Saturday
In teams of two, complete 5 sets (20 min-time cap): partner 1: row 300/250m, partner 2: row 300/250m, partner 1: run 200m, partner 2, run 200m

 

FOUNDATIONS

Workout 1
A. Back Squat, build to a tough set of 3 B. Bulgarian Split Squats (back squat or dumbbells at sides, 2-3 sets of 8/side C. Group Metcon

Workout 2
A1. Wide Grip Pull-ups 4x3-6 reps, rest 60sec, A2. Shoulder Press, 4x2-4, 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 laps of gym overhead dumbbell carry + 2 laps of gym per side: single arm farmers walk. B. 2 sets, alternating: single leg RDL 10 reps/side c. Group Metcon

Workout 4
A. Chin-ups: As many unbroken sets of 4 as possible in 7 mins. B. Ring Push-ups. As many unbroken sets of 7 as possible in 8 mins. C. handstand hold (60-90sec) or AMRAP handstand shoulder touches in 3 mins. D. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Front Squat 83-85%x2x3, then 1xAMRAP
B. Sandbag Squats (front racked if able) 2-3x20
C. Group Metcon

Workouts 2
A. Push Press 83-85%x2x3, then 1xAMRAP
B. Bulgarian SS 3x10/10
C. Group Metcon
D. (optional) 3x10 DB Row (1sec pause @ top)

Workout 3
A. Deadlift 80%x3x3
B. 3 rounds: 2 laps of sandbag carry + 8 sandbag squats
C. Group Metcon

Workout 4
A. Pause Squat (2-3sec pause) 3x3@77.5%
B. Barbell Z Press 3x5
C. Group Metcon
D. (optional) 3x15 GHR

 

TRAINING-COMPETITION

Workout 1
A. AMRAP sets of 1 strict/controlled ring muscle-up in 8mins. (If unable, do 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. Barbell Press 4x4-6 reps with 4sec lowering phase, rest 60-90sec,
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
[If you did Workout 1 on Monday, and weightlifting class on Tuesday, give your legs a day off before attempting this workout.]
A. Power Snatch as warm-up: 5x3 EMOM @50%.
B. Tempo Back Squat 5x3 with strict [3011] tempo, starting at 80% (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
A2. 4 sets: Tempo Bench Press 6-8 reps with 3sec lowering phase, rest 90-120sec.
B. Group Metcon.
C1. 3 sets: Handstand shoulder touches with 3sec pause. AMRAP. rest 90sec
C2. 3 sets: Knee tucked front lever holds 4x5sec holds with short reset in between. rest 90sec.
D1. Straight arm DB pull-overs 3x6-8 reps. no rest
D2. Dumbbell External rotations 3x10-15 reps with controlled tempo. no rest. 

Workout 4
A. Clean from blocks: 8x1 EMOM at 75-80%.
B. Jerk from Rack: 4x4@80%+.
C. Paused Front Squat, warm-ups + 2x5 with 3sec 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 70%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 60 total reps (aim for only 3 sets total)

DAY 2
A. Bench Press 75%x3x6-8
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 60 total reps (3 sets)
D. Band Pull a parts 100 reps
OR Group Metcon

DAY 3
A. Deadlift 80%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 3x8-10
D. KB swings 100 reps

DAY 4
A. Close Grip Bench 72.5%x3x8
B. Incline DB Bench Press 60 total reps (3 sets)
C. DB Bench Press 60 total reps (3 sets)
D. Pec Flies 100 reps
OR Group Metcon

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch from blocks 4x3
B. Back Squat 1@90-95%, then Paused Back Squat 5x3 tough sets.
C. 4 sets alternating exercises: 8 RDL + DB Press 8-12reps

Workout 2
A. 3 Power Clean + then 4 Jerk. 4 sets at or above 75%
B. Group Metcon

Workout 3
A. Full Snatch + 2 hang snatch. (no resting/putting the bar down between reps). 4 sets @ 75% plus.
B. Clean from Block 3x4
C. Back Squat 5x2 EMOM @ 80% for speed
D. 3 sets, alternating: GHD Hip Extensions 8reps with 3sec pause at top + band around knee side steps 15/direction + 20 no money drill

Workout 4
A. Tall Jerk, 3x4
B. Jerk 5x2. Start @ 85% and up. Rest as needed
C. push press 2xmax reps @ 80% of 1RM push press
D. Group Metcon

 

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