Group Conditioning 

Monday
5 sets: EMOM: minute 1: row 20/15/10 cals. Minute 2: 18 ball slams. Minute 3: 10 shuttles + 8/5 burpees. *A perfect score is 0. Otherwise mark how many reps/cals you were off the mark by.

Tuesday
2 sets: In 3 mins: run 400m, then AMRAP pull-ups. rest 2mins. In 3mins: Bike 30/20cals, then AMRAP: push-ups.

Wednesday
For time: 500m row + 25 KB Swings + 40 bodyweight squats + 400m run + 25 KB swings + 40 bodyweight squats

Thursday
Sleds! 10x10m. + 1x100m. + 1x50m

Friday
FBOMB FRIDAY!

Saturday
For time: 100m run, 10 wall ball, 200m run, 20 wall ball, 300m run, 30 wall ball, 200m run, 20 wall ball, 100m run, 10 wall ball

 

Foundations

Workout 1
A. Perform 2-4 warm-up sets of back squat, then 3 tough sets of 6-8 reps. rest 2mins between sets. B. Group Metcon.

Workout 2
A. 4 sets alternating: Narrow Grip (hands almost touching) Chin-ups. as many reps as possible (minimum 4 if using a band), rest 60sec, then Shoulder Press 4x3-5reps, rest 60sec B. (if time...) 2 sets: back back flys 10-15 reps, no rest, 10 snow angles, no rest, 10 'A's, rest 45sec. C. Group Metcon

Workout 3
A. 4 sets, rest 30sec between exercises: Bulgarian Split Squats 6-8 reps with 3sec lowering phase + 6-8 cable rows from high to low position with 2sec pause at chest. B. 2 sets (if time), no rest between exercises: 8-12 facepulls with bands + knee raise drill on slant board - as many reps as possible until failure on each leg C. Group Metcon

Workout 4
A. In 10mins, alternating exercises, with as much rest as desired: 8-10 dumbbell bench press + strict knee to elbowwith 3sec lowering phase. 4-8reps B. 6 mins, as many quality sets as possible. 50m single arm farmers walk, rest as needed. C. Group Metcon

 

Training-General

Workout 1
A. Back Squat 77.5%x4x5
B. Reverse Goblet Lunge 3x12/12
C. Group Metcon

Workout 2
A. Bench Press 77.5%x4x5
B. Chinese Rows (1sec pause) 3x12
C. Group Metcon

Workout 3
A. Tempo RDL (4-5cnt lowering) 3x8@60%
B. 4-5 sets: 4-6 chin ups (weighted if needed) + 6 renegade rows/side, rest 30sec
C. Group Metcon

Workout 4
A. Anderson Squats build to a 3RM (4-6 sets)
B. 3-4 sets: Weighted Cossacks 6/leg + 5 reps Ab-wheel
C. Group Metcon

 

Training-Competition

Monday
A. Bar Mucle-ups 5x3-6reps (if unable, use a band to assist) rest at least 90sec.
B. 5 sets each, every 90sec. Even minutes: 4-8 tough handstand push-ups (go from deficient if needed to make harder). Odd minutes: 15sec (or more) front lever hold with straight arms
C. Group Metcon
D. Complete 30reps of strict knee to elbow with controlled tempo. Rest as needed

Tuesday
Olympic Weightlifting Class with Mylene

Wednesday
Comp Class @ 6:30pm

Extra work as needed:
2 sets: band face pulls 10-15reps, rest 30sec, "A's" with band, 10-15 reps, rest 30sec

2 sets: DB external rotations 8-12reps with slow tempo

2 sets: 15 high box step-ups with 2-3sec lowering phase/side

Thursday
A. Gymnastic skill work:
4min EMOM: 2-4 kip swings. aiming to get as high and as far behind the bar as possible.
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. RecoveryAerobic 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: 4 sets: 2 tough front squats, rest 20sec, 3-5 paused back squats (4sec pause at bottom), rest 2-3mins.
B. FBOMB Friday

Saturday
A1. Bench Press 5x4-6 reps, rest 90sec
A2. Seated Cable Lat Pull Down 5x4-6 with 3sec pause at chest (hands/wrists should touch chest at end of each rep), rest 90sec
B. AMRAP Fat Grip Chin-ups in 3mins.
C. Group Metcon
D. 2 sets: 60-100m heavy sandbag carry, rest as needed between sets.

 

Powerlifting Team

DAY 1
A. Tempo Front Squat (3sec lowering) 4x8@62.5%
B. 3cnt Pause Bench 4x8@62.5%
C. 5min EMOM Strict Pull-ups & Ab-wheel: 5 pull-ups follwed immediately by 5 reps ab-wheel

DAY 2
A. Tempo Goblet (or sandbag) Squat 4x8 (4sec lowering, 1sec pause)
B. DB Bench 4x8
C. Meadows Rows 3x12
D. 3 sets, alternating: 12 curls + 12 skullcrushers + 12 lateral raises

DAY 3
A. Deadlift 4x5@65%
B. RDL 3x10@45%
C. GHR 3x12

DAY 4
A. Feet Up Bench 3x12@60%
B. DB Incline 3x8
C. Chinese Rows 3x12
D. 3 sets, alternating: 12 pec flies + 12 skullcrushers + 12 front raises

 

Weightlifting Stream

Workout 1
A. Snatch from blocks. Build to a tough double then 2x2 @ 90% of top weight for the day.
B. Drop Snatch + 1 OH Squats. 4 tough sets.
C. Back Squat 3x2-4 tough sets. If you get 4 reps, increase the weight, if you can't get at least 2, decrease.
D. Snatch Pull 3x3@100%

Workout 2
A. Tall Jerk 3x5, then Jerk from Rack, build to a tough tripple for the day.
B. Clean from blocks 3x4
C. Group Metcon

Workout 3
A. Snatch to max for the day, then 2x2@90% of that
B. Clean and jerk 3x1@90%, if feeling good go to max for the day
C. Front Squat, sets of 3 all the way up, build to a heavy set for the day

Workout 4
A. Clean pulls 4x3@110%
B. 3 sets: barbell walking lunges 4/side + pendlay rows 10reps + GH raise 8-10reps
C. Group Metcon

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