GROUP METCONS

Monday
SPRINT A.F.A.P. FOR TIME (record in your books for future comparison) 
4-8-12-16-20 reps
-cals on bike, row or shuttles
-DB Hang Power Snatch - total reps. I.e. 2 per side... 4 per side... 6 per side... 8 per side... (below hip to overhead)

Tuesday
15min AMRAP: 24 Double unders + 16 (8/8) OH Walking Lunge + 8 toe to bar

Wednesday
run 400m + 30 wall ball + 30 KB Swings + 30 box jumps (step down) + 30 KB Swings + 30 wall ball +400m run

Thursday
16min AMRAP: In teams of 2, with one partner completing a full round in rely style: row 150m AFAP + 2 to 4 gym lengths of a HEAVY sandbag carry (this should be challenging)

Friday
FBOMB FRIDAY

Saturday
Team workout:
7 rounds each (20min cut-off) , alternating:
Run with plate overhead 50m + run with plate in stomach 50m + squat with plate 15 reps.
Each partner completes 1 full round before swapping, relay style. Either hand-off your plate to your partner or tag them to allow them to start the next round.

 

FOUNDATIONS

Workout 1
A. Deadlift, 3-4 warm-ups sets with 60sec rest, then build to a tough set of 5 (normal tempo). Then, 2x5@90% of today's top weight. B. (if time allows) 4mins of practice: hip airplanes. C. Group Metcon

Workout 2
A. 5 total sets, alternating exercises: 2-4 reps of 1 1/4 Chin-ups (add weight if possible) [1 rep = all the way up, down until eyes are level with elbow, back up to the top, and back down] rest 45sec + Paused Bench Press 1-2 reps, rest 45sec B. Group Metcon

Workout 3
A. Mini-band side shuffles. 2 sets of 20-30 per side (change direction every 5 reps). B. Paused Above Parallel Back Squat (3sec pause just above 90 degrees), build to a hard set of 3. C. Back Squat (regular, no pause), 2xmax quality reps at top weight for part B, rest 90sec. C. Group Metcon

Workout 4
A. In 12mins, alternating exercises, with as much rest as desired:6-10 seated dumbbell press + single arm DB row 6-10 reps B. In 6 mins, alternating exercises, resting as needed: 10-15 facepulls with bands (controlled tempo) + weighted front plank 40sec C. Group Metcon

 

 

TRAINING-GENERAL

 

Workout 1
A. Back Squat 75%x3x6-8
B. Bulgarian SS 2x8/8
C. Group Metcon

Workout 2
A. Bench Press 75%x3x6-8
B. 1 Arm DB Rows: 5 reps alternating arms every 30sec for 5min
C. Group Metcon

Workout 3
A. 3 sets, alternating every 60sec: 5 Barbell Rows & 10 heavy KB swings
B. 6min EMOM Strict Pull-ups & Ab-wheel: 5 pull-ups follwed immediately by 5 reps ab-wheel
C. Cable Back Flies 2x15
D. Group Metcon

Workout 4
A. Anderson Squats 5x5 ramping
B: Sandbag Squat + Carry: One set of max sandbag squats (aim for 15-20), rest 60sec then max carry with the sandbag
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A. 4mins of ring muscle-up practice: Either AMPAP or max sets of 1 rep of controlled negative with at least 8sec lowering phase.
B. Bar Mucle-ups 4x4-8reps (or if unable sub: 2 controlled negatives + 2 chest to bar chin-ups as high as possible), rest at least 90sec.
C. Group Metcon
D. 4 sets each, every 90sec. Even minutes: 3-6 tough handstand push-ups (go from deficient if needed to make harder). Odd minutes: 15sec (or more) front lever hold with straight arms

Tuesday
Weightlifting Class with Mylene

Wednesday
Comp Class @ 6:30pm
+ RE TEST: single leg high step-down 8RM [3010] + 8RM DB external rotation [3010]

Thursday
A. Gymnastic skill work:
5min EMOM: 2-4 chest to bar pull-ups [kipping only if needed]
Then, 3 sets: 30sec of back-to-wall shoulder touches (if need to make easier: face wall), 30sec rest.
Then 3 sets: 15-30sec single arm handstand hold facing wall on each side. rest 30-60sec between sides,
Then 3 sets: AMRAP skin the cat, rest 45sec

B. Recovery/Aerobic Session.
50-60min 'amrap' recovery workout at 65% pace. 1500m row + 10-15 band back flys + bike 40cals + 10-15 banded external rotations/side

Friday
A. Warm-ups, then: 3 sets: 3 tough front squats, rest 20sec, 3-6 pause-above-parallel [4sec] back squats, rest 2-3mins.
B. FBOMB Friday

Saturday
A1. Bench Press 4x6-8 reps, rest 90sec
A2. Wide Grip Pull-ups 4x4-6 reps, rest 90sec
B. AMRAP Fat Grip Chin-ups in 4mins.
C. Group Metcon
D. 2 sets: max heavy sandbag carry, rest as needed between sets.

 

POWERLIFTING

DAY 1
A. Squat 90%x2, 95%x1, if feeling good continue building to a 1RM
B. 3cnt Pause Squat 65%x2x3
C. Sandbag Squats 1 set of AMRAP (aiming for 20+)

DAY 2
A. Bench Press 90%x2, 95%x1, if feeling good continue building to a 1RM
B. 3cnt Pause Bench 65%x3x3
C. 1 Arm DB Row 3x5
D. Band Pull a parts 2x20
OR Group Metcon

DAY 3
A. Deadlift 90-92%x2x2
B. Pause Deadlift (2cnt pause, 1" off floor) 65%x3x3
C. Barbell Row 2x5
D. Sandbag Carry: one trip of max weight for 400m

DAY 4
A. Close Grip Bench 85%x3, 90%x2, 92.5%x2, 80%xAMRAP
B. Incline DB Bench 2x10
C. Pullups (weighted if needed) 5x2 EMOM
D. Pec Flies 3x8
OR Group Metcon

 

WEIGHTLIFTING

Workout 1
A. Hang snatch 4x3
B. Drop Snatch + 4 OH Squats. 3 tough sets.
C. Back Squat 3x4-6 tough sets. Leave 1 rep in the tank. If you get 6, automatically increase the weight. If you're not able to get 4, lower the weight. Start at approx 80%
D. Snatch Pull 3x4@95%

Workout 2
A. Clean from blocks 4x3
B. Push Press 3x3-5
C. Group Metcon

Workout 3
A. Snatch 8x1 EMOM @ 80%
B. Back Squat, 1@90%, 5x1 EMOM@85%. Then Paused Back Squat 3x3 (3sec pause at bottom)
C. Clean Pull 4x3@105%
D. Snatch Grip RDL 2x10, add 5-15lbs from last week

Workout 4
A. Clean + 2 Jerks. 4 sets
B. 3 sets: barbell walking lunges 6/side + GH raise 6-8re[s + ring rows for max reps
C. Group Metcon

 

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