GROUP CONDITIONING

Monday
Every 3mins for 20mins (10 sets): 10 medball thrusters + 10 ball slams + 10 burpees

Tuesday
A. For time: 20-15-10-5 Heavy Goblet Squats + HSPU B. 2 stes: 60sec front plank + 60sec Chinese plank. Weighted if possible.

Wednesday
4 sets: 1min assault bike. 90sec rest. 1min row. 90sec rest. You final score is the total # of cals on the bike + cals on the rower

Thursday
7mins: 5/5 Turkish Get-ups (or if new 10/10 TGU sit-ups) + plank touches on forearms x16 total reps (8/8), rest 1min. 7mins: 4-6 strict toe to bar (3sec lowering phase) + 4-6 HSPU + 10 sandbag squats

Friday
FBOMB FRIDAY!

Saturday
A. 4 sets: single arm farmers walk 40m per side.
B. In teams of three, complete 100cals on assault bike. Divide work as desired.

 

FOUNDATIONS

Workout 1
A. Perform 3 warm-up sets of the back squat, doing sets of 5.
B. 3-4 sets (depending on time): alternating between 3 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 2 @ about 80% 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 3 @ 80% 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 5.
B. 3 sets alternating: 3reps 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. Trap Bar (or straight bar) Deadlift 70%x3x8-10
B. 3 sets, alternating: 6-8 strict chin ups + 6-8 single arm DB row/side
C. Group Metcon

Workout 2
A. single arm KB bottom up press 3x6-8/side
B. Press 65%x8x4
C. Group Metcon
D. (time permitting) Cable "W"s 2x12-15

Workout 3
A. Front Squat 80%x5x2
B. Single leg RDL 2-3x12-15 (weight in opposite hand)
C. Group Metcon

Workout 4
A. 3 sets, alteranting: 15-20 tempo push ups (parallets or rings if able, weighted if needed) + 8-10 sandbag or slam ball ohp
B. DB Z Press 3x6-8
C. Group Metcon
D. (optional) Heavy KB swing 3x15

 

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 10x1-2, rest 45sec
B2. Strict HSPU 10x1-2 (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
Comp Class

A. 20min EMOM:
odd mins: 1-3 muscle-ups (hardest variation possible)
even minuts: 3x full clean + overhead
--rest 1 feel minute between minute 10 and 11

B. 20min amrap: In teams of 3: 4 sandbag to shoulder + 4 gym lengths sandbag carry + 250/200m row.

 

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. 1000m row + 40-80m overhead waiters walk with 2 dumbbells + 400m run + 60sec front plank on rings + bike 30cals + 100 double unders (focus on consistent breathing and staying relaxed)

Friday
A. Back Squat: Warm-ups, then 5@80%, 3@85%, 2x1@90%, 1+ @ 90% 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. Build to a tough set of 3 for the day, then 6x3 EMOM @ 85% of that.
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 5x5@70­‐75%
B. Bench Press 5x5@75-80%
C. DB Row 2x8

DAY 2
A. Paused Squat (either high bar or front squat) 3x6@ 60%
B. Pause 1" above the chest Bench 4x8@70%
C. 4 Super Sets of: 5 Dips + 10 Barbell Rows, rest 30sec
D. 3 sets each: 8 hammer curls, 12 tricep pushdowns

DAY 3
A. Deadlift 5RM (if you aren't sure do 87% for AMRAP)
B. Pause Deadlift (pause 1" off ground) 3x6@60-65%
C. 3 sets each: 5-8 Ab Wheel, 12 lat pulldowns

DAY 4
A. Overhead Press 5x5@75-80%
B. DB Floor Press w/ Pause Top & Bottom 2x8
C. 2 sets, alternating: 15 Lateral Raises + 15 Rear Delt Flies + 15 Pec Flies
D. Single Arm Farmers Carry 3 sets of 50m / hand

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch from blocks. Build to a tough single, then 3x2@90% (drop to 85% if you're not hitting these)
B. Back Squat 4x2@80%
C. Snatch Pull 3x3@110%

Workout 2
A. Jerk from rack: 4x2 @ 85%-90%
B. Power Clean 5x3 every 90sec @ approx 60-70%
C. Group Metcon

Workout 3
A. Snatch to a tough double
B. Clean and Jerk 3x1 @ 90%
C. Front Squat, buld to a tough set of 2, then 5x1@90%

Workout 4
A. Push Press 3x6, rest 2-3mins
B. 3 sets: RDL 10 reps + shoulder press 4-6reps.
C. Group Metcon

Comment