GROUP CONDITIONING

Monday
row 1500/1000m
5 rounds: 5 pull-ups + 5 burpees + 10 heavy goblet squats
bike 60/40cal

*comp group:
5 chest to bar pull-ups + 8 front squats 155/105

Tuesday
4 sets:
90sec row, 30sec rest
90sec KB swings, 30sec rest
90sec bike, 30sec rest
90sec front plank (on rings in possible), rest 30sec

Wednesday
20-15-10
shuttle runs+ Wall Ball

Thursday
8mins:
Right Arm: 2 laps single arm famers walk
Left Arm Down Side Plank (single leg if possible) 30sec
Left Arm: 2 laps single arm farmers walk
Right Arm Down Side Plank, 30sec

transition/rest 1 mins

8mins:
AMRAP Push-ups
Toe to Bar (strict) x6
30 double unders
 

Friday
FBOMB FRIDAY!

Saturday
Team Workout (relay style). 6 sets each. rotate each round: 10/15cals assault bike + 20 ball slams

 

FOUNDATIONS

Workout 1
A. 3 work sets:
A1. Tempo Deadlift 6-8reps with 4sec lowering phase, rest 30sec
A2. Goodmorning x12 reps, rest 30sec
A3. Band resisted KB RDL with 3sec pause at top x10reps, rest 90sec
*Because this workout requires x2 barbells, please partner up.
B. Group Metcon

Workout 2
A. Chin-ups (weighted if possible) 4x1.1.1.1.1 Rest 15sec inside cluster. Rest 2mins between sets.
B. 3 sets: band back flys x 8-12 reps + weighted front plank 30sec. no rest between exercises.
C. Group Metcon

Workout 3
A. Back Squat, 6x2, starting at 5% more than last week. Tempo: with 2sec pause above parallel (all the way down, then come up 2 inches, pause, then all the way back up). Rest 60-90sec
B. Single Leg Skater Squats As many sets of 6 per leg in 4mins.
https://www.youtube.com/watch?v=9Uft5HI8Pp4
C. Group Metcon

Workout 4
A. Barbell Shoulder Press
Warm-up Sets: 3x6, rest 60sec
B1. Barbell Shoulder Press 6,6,4,4, rest 60-90sec
B2. Pull-ups 4x4-6, rest 60-90sec
*Go for max reps on final set.
C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Back Squat 82.5%x3x3, 82.5%xAMRAP (leave 0-1 reps in the tank)
B. Walking Lunges 2x10/10
C. Group Metcon

Workout 2
A. Push Press 96%x1, 89%x3x2
B. 3 sets, alternating: 6 single arm DB row + 3-6 sandbag or slam ball press
C. Group Metcon

Workout 3
A. Single leg or split stance deadlift w/ barbell 2x18-20
B. Deadlift 96%x1, 89%x3x2
C. Group Metcon
D. (if time) 70 tough reps KB swing

Workout 4
A. Bench Press 82.5%x3x3, 82.5%xAMRAP (leave 0-1 reps in the tank)
B. Weighted Chin Ups 6x2 EMOM
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A.
6 sets:
20sec AMRAP: Ring M.U.
20sec AMRAP: HSPU
20sec Overhead KB Swings
90sec rest
B. 2 sets with band, alternating exercises, 10 reps each:
-back flys
-"A's"
-External rotations
-"Y" presses
C. Group Metcon

Tuesday
Weightlifting Class with Mylene

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

Wednesday
A. Squat Clean, 6-8 unbroken reps, 4sets every 2min.
B. 5 sets:
3min AMRAP
6 Chest to Bar Pull-ups
8 Burpees-Over-Box-Jumps
10 DB Snatch 5/5 (from floor, alternating)
-rest 2mins
 

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. Squat Snatch. 3x4-6reps. Rest 2mins
B. Front Squat 8,6,4,8,
*hard sets with 1-2 reps in the tank
C. FBOMB

Saturday
A. 20min EMOM:
-Odd Mins: Push Press 3-5 @ 75%
-Even Mins: Weight Pull-ups 2-3reps
B1. Wide Grip Lat Pull-down with 3sec pause at chest 3x6-10reps, rest 60sec
B2. Deficit HSPU, 3x3-5, rest 60sec
B3. 60sec hollow body hold
C. Group Metcon


WEIGHTLIFTING STREAM

Workout 1

A. 3 Power Snatch + 3 OH Squats. 3 sets.
B. Clean, up to a tough set of 3
C. Group Metcon

Workout 2
A. Front Squat 2x4-6, beat what you did last week.
B. 2 sets, alternating: OH walking lunges 7/side + GH raise 8reps
C. Snatch Pulls 2x5 with 4sec lowering phase.
D. 1 set: chinese plank 45-60sec + weighted front plank 45-60sec

Workout 3
A. Jerk to a tough set of 4 in minimal sets.
B. Bench Press 2x2-4
C. 2 sets: max HSPU + max L-Sit + 5 heavy TGU/side
D. 2 sets: back flys 10-20reps + scarecrows 10-20reps + half kneeling trap-3 raise 10-20reps.

Workout 4
A. 1 tough set: 2 paused Back Squat + 2-5 back squat
B. 2 sets: all exercises on R side, then all on L side. 12 bulgarian split squats + 15 front step-up + 15 side step-up + 15 "curtsy" step-up + 30-45sec single leg side plank (active leg down)
C. Group Metcon

 

POWERLIFTING TEAM

DAY 1
A. Deadlift 90-93%x3x1, 86%x3x3
B. Pause Deadlift (pause 1" off floor) 68%x3x6
C. Technique Squats 75%x4x2
D. Heavy KB Swing 30 total reps

DAY 2
A. Bench Press 90-95%x3x1, 86%x4-5x3
B. Single Arm DB Row 3x10
C. 2 sets, alternating: 12 DB Front Raises + 12 DB Skullcrushers + 12 Cable Back Flies

DAY 3
A. Back Squat 90-93%x3x1, 86%x3x3
B. 2ct Pause Squat 74%x2x4
C. Technique Deadlifts 75%x5x1
D. GHR 3x8

DAY 4
A. CG Bench 75%x4x5
B. DB Bench (pause top and bottom) 2x10
C. Barbell Row 3x10
D. 2 sets, alternating: 12 DB Flies + 12 DB Lateral Raises + 12 DB Curls

 

MODIFIED POWERLIFTING (3-Day/Week)

DAY 1
A. Back Squat 90-93%x3x1, 86%x2x3
B. Bench Press 90-95%x3x1, 86%x3-4x3
C. 2 sets, alternating: 12 DB Flies + 12 DB Lateral Raises + 12 DB Curls

DAY 2
A. Deadlift 90-93%x2x1, 86%x1-2x3
B. 2ct Pause Squat 74%x2x4
C. Single Arm DB Row 2-3x10
D. 2 sets, alternating: 12 DB Front Raises + 12 DB Skullcrushers + 12 Cable Back Flies

DAY 3
A. CG Bench 75%x4x5
B. Pause Deadlift (pause 1" off floor) 68%x2x6
C. Barbell Row 2-3x10
D. GHR 2-3x8

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