GROUP CONDITIONING

Monday
Labour Day Workout!

Schedule reminder: 10am-11am Open Gym. 11am-11:30am Group Metcon
If you want to come in to lift, come in anytime after 10am depending on how much time you need.

Tuesday
10min AMRAP: 5 handstand push-ups or normal push-ups + 5/10 chin-ups + 15 KB Swings.

Wednesday
In order, for time: 100 DU + 50 goblet squats + 40 KB Swings + 30 push-ups + 20 toe to bar + 200m run

Thursday
5min AMRAP: 4 sandbag ground to standing + 150m row. 5min AMRAP: 4 gym lengths heavy overhead walk (use heavy DB's) + 30 DU. 5min AMRAP: Bike 10/7cals + 4-8 strict toe to bar with 3sec lowering phase

Friday
FBOMB FRIDAY!

Saturday
21-15-9
assault bike cals + Heavy Ball Slams

Short and (kind of) sweet! Push your pace to the limit on this. Minimal to zero pacing.

 

FOUNDATIONS

Workout 1
A. Deadlift. 3 warm-up sets of 8.
B. Deadlift 8x5 EMOM at 75% of your most revent 3RM
C. Split Stance deadlift, 2x12/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, 3-5reps, rest 45-60sec, Bench Press 4-6 reps with 5sec lowering phase, rest 60sec
C. Group Metcon

Workout 3
A. Back Squat. 3 warm-ups sets of 8.
B. Back Squat. 8x4 EMOM at 75% of your most recent 3RM
C. Weighted Cossack Squats 3x8/side (go heavy to make this tough). rest 45sec between sets
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. Back Squat: if feeling good go 87%xAMRAP (aim for 5+), if not 80%xAMRAP (aim for 8+)
B. Reverse Goblet Lunge 3x5/5
C. Group Metcon

Workout 2
A. Bench Press: work up to 87%xAMRAP (aim for 5+), then 80%xAMRAP
B. Chinese Rows (1sec pause) 3x5
C. Group Metcon

Workout 3
A. Trap Bar Deadlift: build to a 5RM then 2x3@95% of 5RM
B. 6min EMOM Strict Pull-ups & Ab-wheel: 5 pull-ups follwed immediately by 5 reps ab-wheel
C. Group Metcon
D. (time permitting) Cable Y Press 2x10-15

Workout 4
A. Sandbag Squats 7min EMOM, 5-8 reps
B. Goblet Walking Lunges 3x10/10
C. Sandbag Carry: 1 set to failure, aim for 200m
D. Group Metcon

 

 

TRAINING-COMPETITION

Monday
A. 12min AMRAP: odd mins: ring muscle-up (or bar chest/hip to bar pull-ups) x1-3 reps. even mins: 3-5 tough handstand push-ups (from deficit if able). B. 10mins ever 2mins: 2-4 weighted chin-ups, no rest, 10-20 sandbag press. rest remaining time. C. Group Metcon D. 3 sets: toe tp bar + candle stick press, max reps https://www.youtube.com/watch?v=G5dU12NZjXE

Tuesday
Weightlifting Training with Mylene

Wednesday
Competition Class

A. 10 mins, EMOM:
odd mins. 8 power clean
even mins: 2-4 bar muscle-ups

B. Short Lesson: breathing technique practice with wall ball

C. 6 sets: 2mins work, 2mins rest: [at 5RM thruster weight] 1 thruster + 2 cleans + 3 front squats + 4 chest to bar pull-ups + 5 HSPU + AMRAP Row or Bike in remaining time.

 

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 3x5-8 + 1x5+@75%, rest 2-3mins. B. Anderson Squats (with yolk) warm-ups as needed, then 3x5 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. Bench Press. Build to a 2RM
B. 4 sets, alternating, rest 45sec between exercises. Cable lat pull down 10-15reps + DB Bench Press 10-15reps
C. Group Metcon
D. Sandbag Carry. 100-200m, as heavy as possible. 2 sets. Rest as needed between sets.
E. 2sets alternating: 10-15reps dumbbell press with slow tempo, rest 20sec, 8-12 reps dumbbell lateral raise, rest 20sec, 8-12 "A's" with band

 

 

POWERLIFTING TEAM

DAY 1
A. Squat 2x8, 1xAMRAP @ 72.5-­77.5%
B. Bench Press 2x8, 1xAMRAP @ 72.5-­77.5%
C. DB Row 3x12

DAY 2
A. Short Pause Front Squat 3x8@60-65%
B. Tempo (3cnt lowering) CG Bench 4x6@65-70%,
C. 5min EMOM of Pull-ups & Ab-wheel: 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 3x5@70-75%
B. RDL 2x10@50%
C. 8 Super Sets of: 5 Barbell Rows + 6 heavy KB Swings, rest 30sec

DAY 4
A. Overhead Press 3x5@80-82.5%
B. DB Bench 3x12
C. 2 sets, alternating: 12 DB curls + 12 tricep pushdowns + 12 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 from blocks 3x4 hard sets
B. OH Squat 3x3 with 3sec pause at bottom
C. Back Squat 10@50%, 6@65%, 5@75%, 3@80%, 2@85%, 1@90%, then max reps @ 75%

Workout 2
A. 5 sets. 2 Clean + 1 Jerk
B. Shoulder Press. 5x5EMOM @70%
C. Group Metcon

Workout 3
A. Snatch EMOM 8x1 @ 85%
B. Back Squat 5x2@ 85% approx. every 90sec, then 2x5 paused back squat with 4sec pause
C. Snatch Pull 3x4@110%

Workout 4
A. Jerk. 8x1 EMOM
B. 3 sets: Push press 6 reps + 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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