GROUP CONDITIONING

Monday
6 sets: Every 2mins, complete 10 burpees + 10 balls slams. Record your time to complete each set, then add it up at the end.

Tuesday
5 rounds (14min time-cap): split stance wall ball (8 per side) + 1-arm KB swing 10/side (ensure proper bracing & anyone with a history of back problems and/or who can't pass the torsion control test yet, do 20 standard KB swings) + row/bike 10cals

Wednesday
5 sets: 40sec battling ropes, rest 20sec, 40sec rowing, 20sec rest, 40sec toe to bar, 20sec rest.

Thursday
4 rounds: In each minute, complete AMRAP in 45sec, then rest/transition to next station:
min 1: single arm farmers walk left
min 2: single arm farmers walk right
min 3: 10-15 sandbag squats
min 4: double unders

Friday
FBOMB FRIDAY

Saturday
Closed for Dan Green Powerlifting Seminar

 

FOUNDATIONS

Workout 1
A. Deadlift:
-Warm-ups: 2x6, rest 60sec.
-Work Sets: In 2-3 ramping sets, build to a 8RM, rest 2min
B. (if time): deadbug exercise with hollowbody hold (legs only, slow tempo).2xmax reps. rest 90sec.
C. Group Metcon

Workout 2
A. 4 sets alternating:
-Chin-ups (weighted if possible) 4-6 reps, rest 60-90sec.
-Landmine Press, 8-12/side, rest 60-90sec
B. Group Metcon

Workout 3
A. 4 sets:
Minute 1: Cross-over step-up RIGHT, 12 reps
Minute 2: Cross-over step-up LEFT, 12 reps
Minute 3: 30sec Adductor Side Plank RIGHT
Minute 4: 30sec Adductor Side Plank LEFT
https://www.youtube.com/watch?v=ANaBs58yD24

Workout 4
A. 4 sets:
Minute 1: Chin-ups (or if unable, do lat pull down) x 6-10 reps.
Minute 2: Snatch Grip RDL (keep shoulder blades squeezed together) 10 reps
Minute 3: Back Supported Dumbbell Press x8-12reps (sit against a box)
Minute 4: rest
B. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Back Squat: 90/95/97.5%x1, if feeling good go for a 1RM
B. Walking Lunges 2x10/10
C. Group Metcon

Workout 2
A. Push Press: build to a 1RM, then 90%x2x2
B. 2 sets, alternating: 10 single arm DB row + 6-10 sandbag or slam ball press
C. Group Metcon

Workout 3
A. Single leg or split stance deadlift w/ barbell 1x15
B. Deadlift: build to a 1RM
C. Group Metcon
D. (if time) 40 tough reps KB swing

Workout 4
A. Bench Press: 90/95/97.5%x1, if feeling good go for a 1RM
B. Weighted Chin Ups 8x1 every 45-60sec
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A.4 sets: 3mins work, 3mins rest:
3 ring muscle-ups + 5 HSPU + 10 box jumps
B. Group Metcon
C. 3sets:
10-15 band back flys + 10-15 band external roations/side + 20-30sec L-Sit Hold on paralettes

Tuesday
Weightlifting Class with Mylene

B. Deadlift 2x15-20 @ 50%. Rest as needed

Wednesday
A.
2x5mins: rest 5min between sets:
20 toe to bar
50 double unders
10 squat cleans 185/155/135/95/85

B. Every 3.5mins x5 sets.
10 deadlifts
20 wall ball
30/20cal row

Thursday
A. Gymnastic skill work:
12mins every 60sec.
Segment 1: 4-5 wall walks, controlled tempo
Segment 2: tucked front lever hold 10-2-sec
B. Aerobic Session at 65% pace. 3xBike 5min. Row 5min
C. 2sets:
10-15 band back flys + 10-15 band external roations/side + 20-30sec L-Sit Hold

Friday
A. Snatch. Work to a 8,6,4 Rest 2-3mins
B. Front Squat 2x1.1.1.1
*hard sets with 1-2 reps in the tank

C. FBOMB

D. 2 sets: Weighted GHD Hip Extensions. 12reps with 4sec pause at top
E. 2 sets: 60sec of deadbug exercise maintaining hollow body, controlled tempo

Saturday
A. 4 sets, rest 3min between sets:
-Row 500m
-15 chest to bar pull-ups
-15 push press @ 65/95lbs/115
B. Group Metcon
C. 25 strict toe to bar. Rest as needed

 

 

POWERLIFTING TEAM

DAY 1
A. Deadlift 2x3 then 1xAMRAP @82-85% (stop 1 rep shy of failure)
B. 3ct Paused Squat 3x6@70-72%
C. 1 Arm DB Row 4x10
D. Pullups 3xAMRAP

DAY 2
A. Bench Press 3x3@85-88%
B. Pause 1" above the chest Bench 3x5@82%
C. Yates Row 3x10
D. 3 sets each: 10 hammer curls + 15 tricep pushdowns + 10 DB Front Raises

DAY 3
A. Back Squat 3x3@85-88%
B. Pause Deadlift (pause 1" off ground) 3x5@65-70%
C. 3 sets, alternating: 10 GHR + 10-12 Lat Pulldowns

DAY 4
A. CG Bench 74%x3x8
B. DB Floor Press w/ Pause Top & Bottom 3x10
C. 3 sets, alternating: 10 Lateral Raises + 15 Cable Back Flies + 10 Pec Flies
D. Ab Wheel 30 total reps

 

MODIFIED (3/day Week) POWERLIFTING TEAM

DAY 1
A. Back Squat 2x3@85-88%
B. Bench Press 3x3@85-88%
C. 2 sets, alternating: 10 Lateral Raises + 15 Cable Back Flies + 10 Pec Flies

DAY 2
A. Deadlift 2x3 then 1xAMRAP @82-85% (stop 1 rep shy of failure)
B. 3ct Paused Squat 2x6@70%
C. 1 Arm DB Row 3x10
D. 2 sets each: 10 hammer curls + 15 tricep pushdowns + 10 DB Front Raises

DAY 3
A. CG Bench 74%x3x8
B. Pause Deadlift (pause 1" off ground) 2x5@65-70%
C. DB Floor Press w/ Pause Top & Bottom 2x10
C. 2 sets, alternating: 10 GHR + 10-12 Lat Pulldowns

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch technique work: high hang + mid hand + from floor. 7 sets @ 60%.
B. Back Squat 4x4-6 @ 80%
C. Above paralell pased squat 2x6 [3sec pause]
D. Deadlift 3x4-6 *leave a couple reps in the tank

Workout 2
A. 3 sets: barbell walking lunges (back squat style) 6/side + Side Step-up 15/side + single leg RDL 12 reps. rest as needed
B. Tempo Bench Press [4sec lowering phase] 4x2-4 @ 85%
C. Group Metcon

Workout 3
A. 6 sets: 2 Snatch from block + 1 paused OH Squat
B. 4 sets: 2 clean + 1 front Squat + 1 jerk
C. 4 sets: 4-6 front squats @ 80%
D. 3 sets: max l-sit + paralette swing throughs 5-10 + back flys 10-20 + 1/2 kneeling trap-3 raise 10-20 reps + band external rotations 10-20/side

Workout 4
A. 4 sets: Landmine Press 6-10reps + Max Chin-ups [4sec lowering phase]
B. 3 sets: DB shoulder Press 8-12 + max ring rows
C. Group Metcon

Comment