GROUP CONDITIONING

Monday
AMRAP in 16mins: In teams of 2, alternating exercises:
15/12cal row + 10 KB swings + 10 Goblet Squats + 10 push-ups

Tuesday
SPRINT A.F.A.P. FOR TIME (record in your books for future comparison). 4-8-12-16 cals bike or shuttles + DB HP Snatch
*Compare to July 25, 2018

Wednesday
4 sets:
Minute 1: Double KB Front Rack Carry
Minute 2: AMRAP Box Jumps (step down)
Minute 3: AMRAP Chin-ups
Minute 4: Rest

Thursday
5 sets:
Minute 1: 40sec heavy farmer's walk AFAP.
Minute 2: 30sec AMRAP: HSPU or push-ups
Minute 3: 30sec hollow body hold or 7-10reps ab/barbell roller

Friday
FBOMB FRIDAY!

Saturday
12min AMRAP:
10 pull-ups
20 push-ups
200m run

FOUNDATIONS

Workout 1
A. Warm-ups, 2 sets with 60sec rest between.
-Back Squat 8 reps
-Ring Rows x AMRAP
B. 4 sets:
Min 1: Back Squat 4-6 reps
Min 2: Chin-ups 4-6 reps
Min 3: Rest
C. Group Metcon

Workout 2
A. 3 sets:
Min 1: Bench Press 4-6 reps
Min 2: DB Bench Press 7-10 reps
Min 3: Push-ups 1xAMRAP
Min 4-5: rest
B. Group Metcon

Workout 3
A. Sumo Deadlift. 6x4 EMOM at top weight from 2 weeks ago.
B. GHD Hip Extension 2x15 (weighted if able). rest 60-90sec
C. Group Metcon

Workout 4
A. 4-5 sets EMOM:
Min 1: Landmine Press Left 7-10reps
Min 2: Landmine Press Right 7-10reps
Min 3: Pull-ups 4-6reps
B. Group Metcon

TRAINING-GENERAL

Workout 1
A. 2 sets: 10 Bulgarian SS/leg + 10m lateral band walk + 5 Deadbugs
B. Back Squat 5x5 (leave 2-3 reps in the tank on all sets, around 75%)
C. Group Metcon

Workout 2
A. 2 sets: 6-8 unilateral half kneeling press/arm + 20m single arm farmers carry/side
B. Strict Press 4x5 (leave 2-3 reps in the tank)
C. (if time) 2x8-10 DB Row
D. Group Metcon

Workout 3
A. 2 sets: 12 single leg RDL/leg + 12 KB swing + 30sec glute bridge static hold
B. Deadlift 80%x3x6
C. Group Metcon

Workout 4
A. 9min EMOM, min1: 10 Deficit Split Squat (R), min2: 10 Deficit Split Squat (L), min3: 30sec hollow body pullovers
B. 8min EMOM of 2-3 chin ups (weighted if needed)
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)
https://www.youtube.com/watch?v=i43-LE50CaA

B. 3 sets at 85% Shoulder Press 1RM:
AMRAP Shoulder Press, then right into AMRAP Push Press. Rest 2-3min between sets.

C1.. Chinese Row with 1sec pause at top. 5x6, rest 60sec
C2..HSPU (hardest version, from deficit if able) 5x3-5, rest 60sec

D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Deadlift 3x6-8

Wednesday
COMP CLASS A. 2 sets: Every 9mins (alternate between part 1 and 2, completing each twice)
Part 1: 3x [5 Hang power Snatch + 10 OH Squats + 10 bar facing burpees + 10/7cals bike] Part 2: 2x [Row 350m/250m + 10 front squat @ 60% + 6-10 pull-ups]

Thursday
REST or Recovery:
2x
10mins row at 50% pace.
10min bike @ 50% pace.

Friday
A. Front Squat 5x2@90%
B. Anderson Squats with Yolk 3x6
C. FBOMB

Saturday
A. Ring Muscle-ups. 4x5, rest as needed
B. Farmers Walk 3x20m.
C. Heavy Thrusters. 3x6-8 (try to beat last week)
D. Fat Grip Chin-ups 4x5-8 (weighted if able), rest 75-90s
E. 5 rounds for time:
10 HSPU + 300/200m row + 10 over row burpees + 30 DU

POWERLIFTING (4x per week)

DAY 1
A. 3 sets: 10-12 Sandbag Squats + 10-12 KB Swing + 20sec star side plank/side
B. Back Squat 80%x4x5
C. DB Bench 4x8

DAY 2
A. 2ct Pause Bench 80%x4x5
B. Front Squat 3x6 (leaving 2-3 reps in the tank, slight increase from last week)
C. Barbell Row 3x8
D. 3 sets, alternating: 8 hammer curls + 8 skullcrushers

DAY 3
A. (heavy) Farmer's Carry 2x30m
B. Deadlift 80%x3x5
C. Walking Lunge 3x8

DAY 4
A. Feet Up Bench 77.5-80%x4x4
B. 3 sets: 3-5 chin ups + AMRAP weighted pushups (aiming for 12-18)
C. 3 sets: Bulgarian SS to single leg RDL 8/side
D. Hollow Body Band Pullover 2x25-30

POWERLIFTING (3x per week)

DAY 1
A. Back Squat 80%x3x5
B. 2ct Pause Bench 80%x3x5
C. Barbell Row 3x8

DAY 2
A. Deadlift 80%x3x5
B. Front Squat 2x6 (leaving 2-3 reps in the tank, slight increase from last week)
C. (heavy) Farmer's Carry 2x30m

DAY 3
A. Feet Up Bench 77.5-80%x3x4
B. 3 sets: 10-12 Sandbag Squats + 10-12 KB Swing + 20sec star side plank/side
C. Walking Lunge 2x8
D. Hollow Body Band Pullover 2x25-30

WEIGHTLIFTING

Workout 1
A. Snatch 5x1@90%
B. Front Squat 4x3@80-85%
C. Snatch Pull 4x2@110%

Workout 2
A. 2 power cleans then 3 jerks. 4 sets.
B. Clean Pull 3x3@105%
C. Group Metcon

Workout 3
A. Clean and Jerk 3x1@90%
B. Back Squat 1@90-95%, then 4x2@80%, then 1xmax reps @ 80%
C. Deadlift. 3x6@75%

Workout 4
A. Snatch from block. 3x5 @ 70-75%
B. Tall Jerk 2x5
C. Jerk, 3x3, leaving 1rep in the tank
D. Group Metcon

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