GROUP METCON

Monday
3 sets: 3mins AMRAP: 5 strict pull-ups + 10 push-ups + 15 BW Squats. Rest 90sec. Pick-up where you left off at start of each 3-min interval.

*Competition Squad: 12min AMRAP, kipping allowed.

Tuesday
In teams of 2, with only one partner working at a time, complete as many rounds in 20 mins as possible: 100DU + 80KB swings + 60 wall ball + 40 burpees + 20 toe to bar

Wednesday
Every minute on the minute for 15mins: minute 1: Row 15/10cals, minute 2: 15 ball slams, minute 3: 15 box jumps (step down)

Thursday
7min AMRAP: 4 gym lengths of pinch grip farmers walk + 4-6 swing throughs on paralettes (or sub leg assisted HSPU on paralettes) + 20-30sec L-Sit on Paralettes . Rest 2mins. 7min AMRAP: 4 gym lengths sand bag carry + Bike 10/7 cals.

Friday
FBOMB FRIDAY!

Saturday
6 sets for time (15min cut-off): 5 heavy thrusters + 8 box jumps + Run 200m. Rest 60sec (monitor your own rest time)

 

FOUNDATIONS

Workout 1
A. Deadlift. 3 warm-up sets of 8.
B. Deadlift 8x3 EMOM at 80% of your most revent 3RM
C. Split Stance deadlift, 3x12/side, rest 30sec between sides
D. Group Metcon

Workout 2
A. Bench Press 2-3 warm-ups with 60sec rest between sets. 5 reps.
B. 4-5 sets (time dependant), altnerating exercises: Pull-ups with 6sec lowering phase, 2-4reps, rest 45-60sec, Bench Press 3-5 reps with 5sec lowering phase, rest 60sec
C. Group Metcon

Workout 3
A. Back Squat. 3 warm-ups sets of 8.
B. Back Squat. 8x3 EMOM at 80% of your most recent 3RM
C. Cross-over step-ups 2x15/side, rest 30sec between sides
D. Group Metcon

Workout 4
A. 5 sets, altnerating: Max ring rows, rest 30sec, accumulate 30-60sec of handstand hold (adjust angle of body to make it easier, or to make it harder, march hands), rest 30-60sec, accumulate 45sec of hollow body hold (or, to make harder, tucked front lever 10-20sec), rest 30-60sec.
B. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Front Squat 70%x3x8-10
B. Single leg RDL 2-3x10-12 (weight in opposite hand)
C. Group Metcon

Workout 2
A. single arm KB bottom up press 3x6-8/side
B. Press 80%x5x2
C. Group Metcon
D. (time permitting) Cable "W"s 2x12-15

Workout 3
A. Trap Bar (or straight bar) Deadlift 65%x8x3
B. 3 sets, alternating: max strict chin ups + 8 single arm DB row/side
C. Group Metcon

Workout 4
A. 3 sets, alteranting: 10-15 tempo push ups (parallets or rings if able) + 8-10 sandbag or slam ball ohp
B. DB Z Press 3x8-10
C. Group Metcon
D. (optional) Heavy KB swing 3x20

 

TRAINING-COMPETITION

Monday
A. AMRAP strict muscle-ups in 3mins (technique practice) - or sub MU negatives or hip to bar kip swings.
B1. Weighted Chin-up 7x2, rest 45-60sec
B2. Strict HSPU 7x2 (hardest variation as possible to land within this rep range), rest 45-60sec
C. Group Metcon
D. 2xmax reps: strict toe to bar with candle stick press.
E. Horizontal cable row 3x10-15reps
 

Tuesday
Weightlifting Class with Mylene

Wednesday
Competition Class
3 sets for time: 15/12cal bike + 9 snatch + 3 bar muscle-ups
3 sets for time: 20/15cal row + 15 C-t0-B Pull-ups + 10 squat cleans.
2 sets for time: 20 shoulder to overhead + 30 bar facing burpees + 400m run.

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: max single arm hang from bar. B. Aerobic Session.. 50-60min at 65% pace. 4k row + 150/100cal bike + 2000m run

Friday
A. Back Squat: Warm-ups, then 4x4, 1x4+@80%, rest 2-3mins. B. Anderson Squats (with yolk) warm-ups as needed, then 4x4-6 heavy sets. (start a 2-4 inches above parallel). C. FBOMB D. single arm farmers walk. 3x50m per side. as heavy as possible.

Saturday
A. Push Press 5x2-4, rest 90sec.
B1. DB Bench Press 4x8-12, rest 60sec
B2. Cable Lat Pull Down 4x10-15, rest 60sec
C. Group Metcon
D. Sand Bag Carry. 1x50-70m as heavy as possible. 1x100-200m, as heavy as possible.

 

POWERLIFTING TEAM

DAY 1
A. Squat: 8RM or 80%xAMRAP
B. Bench Press: 8RM or 80%xAMRAP
C. DB Row 1x20

DAY 2
A. Short Pause Front Squat 2x8@60-65%
B. Tempo (3cnt lowering) CG Bench 2x8@60%,
C. 6min EMOM of Pull-ups & Ab-wheel: 5 reps of each done in a superset fashion
D. 3 sets each: 10-12 lat pulldowns, 10-12 tricep pushdowns

DAY 3
A. Deadlift 6x3@80%
B. RDL 1x10@50%
C. 6 Super Sets of: 3 Barbell Rows + 6 heavy KB Swings, rest 30sec

DAY 4
A. Overhead Press 2x8@70-72.5%
B. DB Bench 1x20
C. 2 sets, alternating: 15 DB curls + 15 tricep pushdowns + 15 pec flies
D. 6min EMOM of Seated Side-Delt Raises & Barbell Bicep Curls: 5 reps of each done in a superset fashion

 

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

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