GROUP CONDITIONING

Monday
6 rounds for time: 5 man makers + 200m run. (16min cut-off)

Tuesday
A. Battling ropes: 20sec on, 40sec rest: 2 times through: alternating waves, claps, simultanious waves B. Assult Bike relay. In teams of 3, complete 100cals.

Wednesday
10 rounds of 4 shuttles and 2 burpees, then Row 1000m, then 40cals on assault bike. 20 minute cut-off

Thursday
In teams of 2, complete as many rounds as possible in 30mins of: 8 Thrusters + 10 box jumps + 200m run.

Friday
FBOMB FRIDAY!

Saturday
6 rounds for time : 1 lap pinch grip farmers walk + 30 double unders + split stance wall ball 10/10

 

FOUNDATIONS

Workout 1
A. Perform 3 warm-up sets of the back squat, doing sets of 5.
B. 3 sets: alternating between 5 tough back squats, rest 20sec, 8-12 sandbag squats, rest 2min.
C. Group Metcon

Workout 2
A.Chin-ups. 6min AMRAP. Do as many sets of 3 @ about 70-75% of your max as possible (if using bands, use a band that allows you to do 6-7 reps when fresh). B. Shoulder Press. 8min AMRAP. As many sets of 5 @ 70% as possible. C. Group Metcon D. (if time...) 2 sets: back back flys 10-15 reps, no rest, 10 snow angles, no rest, 10 'A's, rest 45sec.

Workout 3
A. 3 warm-up sets of sumo-deadlift, sets of 8.
B. 3 sets alternating: 8reps sumo deadlift, rest 20sec, 10-15 reps of GHD Hip Extension, rest 2mins.
C. Group Metcon

Workout 4
A. 5 sets, alternating: 8-12 landmine presses, rest 45sec, 6-10 cable lat pull down, rest 45sec.
B. Pallof Press Hold 45-60sec per side. 2-3 sets per side, depending on time. No rest between sides.
C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Back Squat 87%x3x3
B. Reverse Goblet Lunge 3x5/5
C. Group Metcon

Workout 2
A. Bench Press 87%x3x3
B. Chinese Rows (1sec pause) 3x6
C. Group Metcon

Workout 3
A. Trap Bar Deadlift 4-5x3 (leaving 1-2 reps in the tank)
A. 4 sets: 4 Dips (weighted if needed) + 5 Barbell Rows, rest 45sec between sets
C. Group Metcon
D. (time permitting) Cable Y Press 2x8-12

Workout 4
A. 4 sets: max sandbag squats (aim for 6-10) + 5 reps ab wheel, rest 45-60sec
B. 9min EMOM min 1: 8 reps bulgarian SS right leg, min 2: 8 reps bulgarian SS left leg, min 3: 4/leg weighted cossacks
C. Group Metcon

 

COMPETITION STREAM

Monday
A. Bar Muscle-ups. 7mins: EMOM 1-3 tough reps (or work chest/hip to bar pull-ups). B. 7mins EMOM: 3-5 tough handstand push-ups (from deficit if able). C. 3 sets alternating, rest 90sec between exercises: lat pull down 6-8reps + Seated DB Press 6-10reps. D. Group Metcon E. 3 sets: strict knee to elbow with straight arms and 3sec lowering phase. 5-10reps. (*if this isn't too hard, do toe to bar)

Tuesday
Tuesday - Oly with Mylene

Wednesday
A. 10 sets, EMOM:
odd mins: 2 cleans + 1 thruster at last week's 5RM weight.
even mins: 2-6 muscule-ups or c-to-b pull-ups.
B. NANCY: 5 sets for time: 400m run + 15 OH Squat

Thursday
A. Gymnastic skill work: 3 sets: 45sec of back-to-wall shoulder touches (if need to make easier: face wall), 60sec rest. Then 3 sets: AMRAP skin the cat, rest 60sec Then: 3 sets of 4-6 gym lengths of heavy single arm farmers walk B. Aerobic Session.. 50-60min at 65% pace. 3000m row + 800m + bike 50cals

Friday
A. Warm-ups, then 6x3@80%, rest 2-3mins. B. Sandbag Squats 2x8-15reps. C. FBOMB

Saturday
A1. Bench Press 5,3,1,5,3,1 reps, rest 90sec
A2. Seated Cable Lat Pull Down 6x5-8 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: 10-15reps dumbbell press with slow tempo, rest 20sec, 8-12 reps dumbbell lateral raise, rest 20sec, 8-12 band back flys, rest 20sec, 8-15 band external rotations, rest 90sec

 

POWERLIFTING TEAM

DAY 1
A. Squat 3x5, 1xAMRAP @ 75-80%
B. Bench Press 3x5, 1xAMRAP @ 75-80%
C. DB Row 2x8

DAY 2
A. Short Pause Front Squat 4x8@55-60%
B. Tempo (3cnt lowering) CG Bench 5x8@60-65%,
C. 6min EMOM of Seated Side-Delt Raises & Barbell Bicep Curls: 5 reps of each done in a superset fashion
D. 3 sets each: 12-15 lat pulldowns, 12-15 tricep pushdowns

DAY 3
A. Deadlift 4x5@65­‐67.5%
B. RDL 3x8@60%
C. 8 Super Sets of: 3 Barbell Rows + 8 heavy KB Swings, rest 30sec

DAY 4
A. Overhead Press 4x5@77.5%
B. DB Bench 2x8
C. 2 sets, alternating: 8 DB curls + 8 tricep pushdowns + 15 pec flies
D. 6min EMOM of Pull-ups & Ab-wheel: 5 reps of each done in a superset fashion

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch from blocks 3x5
B. OH Drop Snatch 5x1 tough reps
C. Back Squat 10@60%, 6@70%, 5@75%, 3@80% 3x2@85%

Workout 2
A. Tall Jerk 3x5
B. Jerk from Rack 4x2@80%
C. Clean and Jerk 3x1@80%
D. Group Metcon

Workout 3
A. Snatch 5x1@85%
B. Front Squat, buld to a tough set of 6
C. RDL 4x8

Workout 4
A. Jerk 5x1 EMOM
B. 3 sets: weighted front step-up 10/side + 4-8 strict chin-ups + GHD Hip Extension 10 reps with 4sec pause at top. Rest as needed
C. Group Metcon

 

 

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