GROUP CONDITIONING

Monday
In teams of 2: 3 sets each as fast as possible. 500m row + 10 burpees over the erg.

Tuesday
400m run + 7 rounds of: 6 DB Thrusters + 8 (4/4) box step-ups with DB's at side + 400m run.

Wednesday
10-9-8-7-6-5-4-3-2-1: KB Swings + KB Goblet squats

Thursday
5min AMRAP: 5 strict chin-ups + 10/10 plank reach touches (from forearms). 5min AMRAP: 5 strict HSPU or push-ups (for quality) + 30 DU. 5min AMRAP: 2 laps of gym (approx 40-50m) sandbag carry + 4-8 strict toe to bar with 3sec lowering phase

Friday
FBOMB FRIDAY!

Saturday
In teams of 2 with one partner completing a full round before alternating, complete 5 rounds each (20min cut-off): 10 DB Hang Power Cleans + 8/8 walking lunges (16 total) with DBs in front rack + 15/10 cals assault bike.

 

FOUNDATIONS

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

Workout 2
A. 4 sets, alternating, rest 60sec between exercises: Chin-ups 3-5 reps + Bench Press 3-5 reps. B. Bench Press, 1 set of as many reps as possible at 85% of today's top weight. C. Group Metcon

Workout 3
A. Mini-band side shuffles. 1 set, cange direction every 5 reps, go to major fatigue in your butt!. B. 3 sets, alternating: 4 reps Paused Back Squat (3sec pause at the bottom), Rest 20sec, then 4-8 reps of normal back squat (no pause), rest 2-3mins. C. Group Metcon

Workout 4
A. 4 sets, alternating. Rest 60sec betwen exercises. 6-10 dumbbell bench press + 6-10 cable lat pull down. B. In 3 mins, accumulate as much hollow body hold as possible. C. Group Metcon

 

 

TRAINING GENERAL

Workout 1
A. Back Squat 85%x2x3, then 1xAMRAP
B. Reverse Goblet Lunge 3x6/6
C. Group Metcon

Workout 2
A. Bench Press 85%x2x3, then 1xAMRAP
B. Chinese Rows (1sec pause) 3x6-8
C. Group Metcon

Workout 3
A. Trap Bar Deadlift 3x5 (leaving 1-2 reps in the tank)
B. 4 sets: 5 Barbell Rows + 5 reps Ab Wheel, rest 45-60sec between sets
C. Group Metcon
D. (time permitting) Cable External Rotations 2x12-15

Workout 4
A. Sandbag Squats 7min EMOM, 5-8 reps
B. Goblet Walking Lunges 2x15/15
C. Sandbag Carry: 1 set to failure, aim for 200m
D. Group Metcon

 

COMPETITION STREAM

Monday
A. Ring Muscle-ups. 7mins: EMOM 1-3. B. 7mins EMOM: 3-5 tough handstand push-ups. C. 3 sets alternating, rest 90sec between exercises: lat pull down 6-8reps + Seated DB Press 6-10reps. D. Group Metcon E. 3 sets: 90sec hollow body hold + dumbbell pull-over with straight arms (8-12reps)

Tuesday
Weightlifting Class with Mylene

Wednesay
A. in 8 mins, build to a 5RM thruster for the day. B. Technique Practice: the second kip. C. 6 sets: Against a 2min running clock, perform 3 muscle-ups (or 4 chest to bar pull-ups) + 10/6 cals bike + AMRAP OH Squats in remaining time: 115/85. Rest 2min between sets.

Thursday
A. Gymnastic skill work: 4min EMOM: 3-4 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: AMRAP skin the cat, rest 45sec Then: 3 sets of 4-8 gym lengths of heavy single arm overhead waiters walk with KB B. Aerobic Session.. 50-60min at 65% pace. 3000m row + 800m + bike 50cals

Friday
A. Warm-ups, then 4x6, 1x6+@75%, rest 2-3mins. B. Sandbag Squats 2x8-15reps. C. FBOMB

Saturday
A1. Bench Press 5,5,3,3,2 reps, rest 90sec
A2. Seated Cable Lat Pull Down 5x5-8 with 3sec pause at chest (hands/wrists should touch chest at end of each rep & lats stay engaged for entire reps), rest 90sec
B. Group Metcon
C. Then 3 sets alternating: 8-12reps dumbbell lateral raise (use a slow tempo), rest 20sec, 8-12 reps dumbbell front raise, rest 20sec, 8-12 band back flys, rest 20sec, 8-15 band external rotations, rest 90sec

 

 

POWERLIFTING TEAM

DAY 1
A. Tempo Front Squat 2x8@67.5%
B. 3cnt Pause Bench 2x8@67.5%
C. 1 Arm DB Rows: 5 reps alternating arms every 30sec for 6min

DAY 2
A. Tempo Goblet (or sandbag) Squat 2x8 (4sec lowering, 1sec pause)
C. Press 2x8@ 45% (of bench max)
C. Meadows Rows 2x10
D. 3 sets, alternating: 8 curls + 8 skullcrushers + 8 lateral raises

DAY 3
A. Deadlift 2x8@55%
B. RDL 2x8@45%
C. GHR 3x8

DAY 4
A. Feet Up Bench 3x8@70%
B. DB Incline 2x8
C. Chinese Rows 3x8
D. 3 sets, alternating: 8 pec flies + 8 skullcrushers + 8 front raises

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch 4x3@75-80%
B. 3x5 OH Squat
C. Back Squat 10@65%, 8@75%, 4@80%, 2@85%, 4@80%. try to move the bar as quickly as possible on the way up)

Workout 2
A. 5 sets. Clean from blocks + 3 push press.
B. Shoulder Press. 5x3EMOM @75%
C. Group Metcon

Workout 3
A. Snatch EMOM 8x1 @ 85%
B. Back Squat 1@90%, then 10x2 approx EMOM @ 80%
C. Snatch Pull 3x3@110%

Workout 4
A. Jerk. 8x1 EMOM
B. 3 sets: barbell walking lunges 5/side + pendlay rows 10reps + GHD Hip Extension 8reps with 4sec pause at top. Try to do a bit more than last week.
C. Group Metcon

Comment