GROUP CONDITIONING

Monday
tabata rowing(4mins)
1 min rest
tabata wall ball (4mins)
1 min rest
battling ropes (both arms moving together)

Tuesday
4 rounds for time:
50 double unders Double Unders + 20 (10/10) reengage rows + 20/12cals bike [alt: 25/20cals row]

Wednesday
16min AMRAP:
In teams of 2, alternating every round:
-6 DB farmers walks (us same markings as for shuttle runs)
-8 shuttle runs
-16 KB swings

Thursday
3 sets:
60sec: wall walks [sub=push-ups]
60sec dumbbell bear crawl
60sec double unders
2mins rest

Friday
FBOMB FRIDAY!

Saturday
16min amrap: 5 chin-ups + 10 push-ups + 15 KB swings + 150m row OR 200m run

FOUNDATIONS

Workout 1
A. Deadlift:
-Warm-ups: 2x6, rest 60sec.
-Work Sets: In 2-3 ramping sets, build to hard set of 5, rest 2min
B. (if time): deadbug exercise with hollowbody hold (legs only, slow tempo).2-3 sets of max reps. rest 60sec.
C. Group Metcon

Workout 2
A. 3 sets: Barbell Shoulder Press with 3sec lowering phase 4-6reps (try to beat last week)
B. 2 sets: Seated DB Shoulder Press 8-12reps, rest 90sec
C. Group Metcon

Workout 3
A. Farmers Walk: 3x20m {as heavy as you can with good form)
B. Sandbag Squat 2x10-15
C. Pallof Hold 2x60sec/side
D. Group Metcon

Workout 4
A. 5 sets:
Pull-ups x 6-10 reps, rest 60sec
Push-ups x 6-10 (if able to do more, do weighted push-ups), rest 60sec
B. L-Sit. Accumulate 40-60sec
C. Group Metcon

TRAINING-GENERAL

Workout 1
A. 2 sets: 10m Goblet Lateral Band Walks/side (band around knees, every 5m perform 3 Goblet Squats) + 10 banded glute bridge (3sec hold)
B. Back Squat 3x3 ramping
C. Group Metcon

Workout 2
A. 2 sets: 6 unilateral half kneeling press/arm (bottoms up if able) + 20m single arm OH carry
B. Strict Press 3x3 ramping
C. (if time) 2x8-10 Barbell Row
D. Group Metcon

Workout 3
A. 2 sets: 40-60m sandbag carry + 10 single leg RDL/leg
B. Deadlift 3x3 (slight increase from last week)
C. Group Metcon

Workout 4
A. 4 sets: 8-10 DB Bench + 10-12 Incline DB Chinese Row
B. 6min EMOM, 5 pullups + 5 ab wheel
C. Group Metcon

TRAINING-COMPETITION

Monday
A. UP Warm-UP
2-3 sets to fatigue: Back Flys + scarecrows/external rotations with elbows at shoulder level + miniband overhead press (use light band)
B. 5 sets each, every 90sec:
-HSPU (most difficult variation you're able to complete). 1-2 reps
-Weighted Pull-ups 1-2 reps
C. Barbell Push Press3x6-8, rest 2mins
*goal = beat last week
D1. DB Push Press with controlled lowering phase 3x8-12reps, rest 60-90sec
D2. Bent-over Barbell Row 3x8 reps, rest 60-90sec
E. Group Metcon

Tuesday
A. Weightlifting Class with Mylene
B. Deadlift 3x3@85%

Wednesday
COMP CLASS
A. 2 sets: Every 9mins (alternate between part 1 and 2, completing each twice)
Part 1: 1x [300m row + 30 OH Squats + 30 wall ball + 300m row]
Part 2: 1x [5-10 HSPU + bike 25/15cals + 20 OH KB Swings + Bike 25/15cals + 5-10 HSPU]

Thursday
Rest or Recovery workout done a easy pace:
3x
5mins row at 70% pace (you should still be just able to hold a conversation while working).
60m DB waiter walk
60-80m double KB front rack carry
5min bike @ 70% pace
60sec front plank on rings
1xAMRAP cable back flys


Friday
A. Back Squat 3x6@80%
B. Paused Front Squats (3sec pause) 3x5
C. FBOM FRIDAY!

Saturday
A. Ring Muscle-ups. 4x5, rest as needed
B. Heavy Thrusters. 3x6-8
C. Fat Grip Chin-ups 4x5-8 (weighted if able), rest 75-90s
D. Group Workout

POWERLIFTING (4x per week)

DAY 1
A. 2 sets: 12 single leg RDL/leg + 12 sandbag squat + 30sec banded around knee hip thrusts (3sec hold)
B. Back Squat 87.5%x5x2
C. DB Bench 3x8 (1ct pause)

DAY 2
A. Bench Press 87.5%x5x2
B. Front Squat 3x4
C. Barbell Row 3x6-8

DAY 3
A. 2 sets: 10 Bulgarian SS/leg + 10 Goodmorning to Squat (light) + 10m lateral band walk/side
B. Deadlift 87.5%x4x2
C. 2-3ct Pause Squat 67.5-70%x3x5

DAY 4
A. Long Pause Bench 80%x3x3-5
B. Overhead Press 4x5 (around 72.5-75%)
C. 3 sets: 10-12 unilateral half kneeling press + 12-15 cable back flies
D. Hollow Body Band Pullover 2x25-30 (use a stronger band or longer hold to increase difficulty)

POWERLIFTING (3x per week)

DAY 1
A. Back Squat 87.5%x4x2
B. Bench Press 87.5%x4x2
C. Barbell Row 2x6-8

DAY 2
A. Deadlift 87.5%x4x2
B. 2-3ct Pause Squat 67.5-70%x2x5
C. Overhead Press 4x5 (around 72.5-75%)

DAY 3
A. 2 sets: 10 Bulgarian SS/leg + 10 Goodmorning to Squat (light) + 10m lateral band walk/side
B. Long Pause Bench 80%x3x3-5
C. 3 sets: 10-12 unilateral half kneeling press + 12-15 cable back flies
D. Hollow Body Band Pullover 2x25-30 (use a stronger band or longer hold to increase difficulty)

WEIGHTLIFTING

Workout 1
A. Snatch. 2x2@50%, 2@60%, 2x1@70%, 2x1@80%, 1@85%, 1@90%
B. Clean and Jerk 2x2@50%, 2@60%, 2x1@70%, 2x1@80%, 1@85%, 1@90%
C. Back Squat 3x2@85%

Workout 2
A. Hang Snatch + Snatch 2x1@65%, 3x1@75%
B. Tall Jerk 3x3 as heavy as possible.
C. Metcon

Workout 3
A. Snatch 3x1@75%
B. Clean and Jerk 3x1@75%
C. Front Squat 3x2@80%

Workout 4
A. Snatch to max. 3 attempts
B. Clean and Jerk to max. 3 attempts
C. Metcon

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