GROUP CONDITIONING

Monday
Team workout, with 1 team member working at a time:
-4min row for cals
-3min burpees for reps
-2 min chin-ups
-3min shuttles
-4 min assult bike for cals.

Tuesday
14min amrap: 1-arm KB swings 12/12 + 1 lap pinch grip farmers walk + split stance wall ball 10/10 + 10 toe to bar

Wednesday
In teams of 2: each partner completing 7 rounds: 12 ball slams + 10 shuttles (16min cutoff)

Thursday
16min AMRAP: In teams of 2, with one partner completing a full round in rely style: row 150m AFAP + 2 to 4 gym lengths of a HEAVY sandbag carry (this should be challenging)

Friday
FBOMB!

Saturday
14 rounds for time: 3 chin-ups + 6 push-ups + 9 bodyweight squats (12min cut-off)

 

FOUNDATIONS

Workout 1
A. Back Squat:
-Warm-ups: 2x6, rest 60sec.
-Work Sets: 3x4-6reps, rest 2min
B. (if time): deadbug exercise with hollowbody hold (legs only, slow tempo).2xmax reps. rest 90sec.
C. Group Metcon

Workout 2
A. Bench Press, Build to a 3RM. Rest 1.5-2mins between sets.
B. Bodyweight Row (rings or bar). 3xmax reps with 1sec pause at top, rest 60sec between sets.
C. Group Metcon

Workout 3
A. 4 sets, alternating exercises:
*try to increase the load from last week
Minute 1: Right leg reverse lunge 12reps
Minute 2: Left leg Reverse Lunge 12reps
Minute 3: 60sec Mini-band Walk. (5m backward, 5m forward)
Minute 4: Weighted Cossack Squat (goblet Style), altnernating legs. 8/side
Minute 5: Rest
B. Group Metcon

Workout 4
A. 4-5 sets EMOM:
Min 1: Seated Dumbbell Shoulder Press 6-8reps (controlled tempo)
Min 2: Lat Pull Down 6-8 reps (1sec pause at chest)
Min 3: L-Sit on paralettes: accumulate 20-30sec
Min 4: Rest.
B. Group Metcon

 

TRAINING GENERAL

Workout 1
A. Front Squat 72-75%x3x8
B. GHR or Heavy KB swing 3x15
C. Group Metcon

Workout 2
A. Bench Press 72-75%x3x8
B. Seated DB Press 3x12
C. Group Metcon

Workout 3
A. Tempo Deadlift (3-5sec lowering) 3x6 (about a 7/10 difficulty)
B. Single leg Skater Squat 2-3x6-8 (to box if needed)
C. Group Metcon

Workout 4
A. DB Floor Press (pause top and bottom) 3x15
B. 2-3 sets: 12 DB rows + 12 lat pulldowns + 12 lateral raises + 12 pec flies
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A. 3 sets: 4mins work, 5mins rest:
5 ring muscle-ups + 8 HSPU + 15/10cals bike
*do bar muscle-ups in set 2.
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 @ 50-55%. Rest as needed

Wednessday
A. Thruster Ladder. Every 2.5mins
10-12reps
6-8 reps
2-4 reps
6-8 reps
10-12 reps

B. 2x5mins wth 5min rest between sets:
-20m walking lunges with DBs (front rack)
-10 DB Hang Power Clean
-10 HSPU (sub normal push-ups if needed)

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. Front Squat 2x1.1.1.1 rest 15sec inside cluster. Rest 3min between sets. Goal is to add weight from last week,
B. Clean. 8,6,6,4 Rest 2-3mins
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. 2 sets, rest 3min between sets:
-Row 500m
-15 toe to bar
-15 push press @ 65/95lbs/115
B. 2 sets, rest 3min between sets:
-Bike 20/15cals
-15 chest to bar pull-ups
-15 OH Squats 65/95/115
C.Group Metcon
D. 20 strict toe to bar. Rest as needed

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch: High Hang. 3x4 @ 60-65%
B. Back Squat 3x3@85%
C. Above Paralell paused squat 1x4 @ 75%
D. Snatch Pull 2x5@70%

Workout 2
A. 2 sets: barbell walking lunges (back squat style) 6/side + Side Step-up 10/side + single leg RDL 12 reps. rest as needed
B. Tempo Bench Press [4sec lowering phase] 3x3 @ 80-85%
C. Group Metcon

Workout 3
A. Snatch 6x2 EMOM @ 70%
B. Clean & Jerk 5x1 EMOM @ 75%
C. Front Squat 2x6@75%
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. 2-3 sets: 60sec front plank (weighted) + 45-60sec Chinese plank.
C. Group Metcon

 

4-DAY/WEEK POWERLIFTING TEAM

DAY 1
A. Deadlift 6x2@75%, 2x1@85%
B. 3ct Paused Squat 3x5@72-75%
C. 1 Arm DB Row 4x8
D. Pullups 3xAMRAP

DAY 2
A. Bench Press: 5RM or 87%xAMRAP
B. Pause 1" above the chest Bench 3x4@85%
C. Yates Row 3x8
D. 3 sets each: 8 hammer curls + 12 tricep pushdowns + 8 DB Front Raises

DAY 3
A. Squat: 5RM or 87%xAMRAP
B. Pause Deadlift (pause 1" off ground) 3x5@67.5-72.5%
C. 3 sets, alternating: 8 GHR + 8-10 Lat Pulldowns

DAY 4
A. CG Bench 76%x3x8
B. DB Floor Press w/ Pause Top & Bottom 3x8
C. 3 sets, alternating: 8 Lateral Raises + 15 Cable Back Flies + 8 Pec Flies
D. Ab Wheel 30 total reps

 

3-DAY/WEEK POWERLIFTING TEAM

DAY 1
A. Squat: 5RM or 87%xAMRAP
B. Bench Press: 5RM or 87%xAMRAP
C. 2 sets, alternating: 8 Lateral Raises + 15 Cable Back Flies + 8 Pec Flies

DAY 2
A. Deadlift 4x2@75%, 2x1@85%
B. 3ct Paused Squat 2x5@72-75%
C. 1 Arm DB Row 2-3x8
D. 2 sets each: 8 hammer curls + 12 tricep pushdowns + 8 DB Front Raises

DAY 3
A. CG Bench 76%x3x8
B. Pause Deadlift (pause 1" off ground) 2x5@67.5-72.5%
B. DB Floor Press w/ Pause Top & Bottom 2x8
C. 2 sets, alternating: 8 GHR + 8-10 Lat Pulldowns

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