GROUP CONDITIONING

Monday
A. 10 sets for reps: 20sec shuttles. 10sec rest. 20sec burpees, 10sec rest

Tuesday
12min amrap: 10cals AD or row + 15 wall ball

Wednesday
5 sets:
30sec Battling Ropes
30sec rest
30sec Row
30sec rest
30sec toe to bar
30sec rest

Thursday
7mins AMRAP: overhead style walking lunges 16 (8/8) + 4 walll walks (or 20sec Handstand hold) + 20sec L-Sit
2min rest
7mins AMRAP: 40 double unders [100 single skips) + sandbag carry 4 gym lengths (approx 50m)

Friday
FBOMB FRIDAY!

Saturday
21-15-9
assault bike cals + Heavy Ball Slams
Push hard on this!!

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
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. 6min EMOM, min1: 10 sandbag squats, min2: 10 heavy KB swing, min3: 30sec monster band walk
B. Back Squat 5x5 (slight increase from last week, around 77.5%)
C. Group Metcon

Workout 2
A. 3 sets: 6 unilateral half kneeling press/arm + 8 renegade rows/side + 5 inch worm pushups
B. Strict Press 3x5 (leave 2-3 reps in the tank), 1x3 (increase weight)
C. (if time) 2x8-10 DB Row
D. Group Metcon

Workout 3
A. 2 sets: 40-60m sandbag carry + 10 single leg RDL/leg
B. Deadlift 82.5%x3x5
C. Group Metcon

Workout 4
A. 4 sets: 8-10 DB Bench (3sec lowering) + 10-12 DB Chinese Row (1sec hold)
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)
https://www.youtube.com/watch?v=i43-LE50CaA

B. 4 sets at 90% 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 [8 DB Deadlift + 8 DB Cleans + 8 DB Front Squats + 16/10cal bike]
Part 2: 3x [4-8 pull-ups + 4-8 HSPU + 15 OH Squats ]

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

Friday
A. Front Squat 3RM
B. Anderson Squats with Yolk, build to 3RM
C. FBOMB

Saturday
A. Ring Muscle-ups. 4x5, rest as needed
B. Farmers Walk 3x20m.
C. Heavy Thrusters. 10RM (try to beat 4 weeks ago)
D. Fat Grip Chin-ups 4x5-8 (weighted if able), rest 75-90s
E. 5 rounds for time:
10 HSPU + 20 KB Swings (overhead) + 30cals bike
*Try to beat time from 4 weeks ago

POWERLIFTING (4x per week)

DAY 1
A. 2 sets: 10 Sandbag Squat + 10 Bulgarian SS/leg + 10m lateral band walk
B. Back Squat 82.5%x6x3
C. DB Bench 4x8

DAY 2
A. 2ct Pause Bench 82.5%x6x3
B. Front Squat 3x6 (leaving 1-2 reps in the tank, slight increase from last week)
C. Barbell Row 3x8

DAY 3
A. 2 sets: 12 single leg RDL/leg + 12 KB swing + 30sec glute bridge static hold
B. Deadlift 82.5%x5x3
C. (heavy) Sandbag Carry 2x20-40m

DAY 4
A. Feet Up Bench 80-82.5%x3x3
B. 3 sets: 10-12 lat pulldowns + 10-12 unilateral half kneeling press
C. 3 sets: 30sec KB Dimmel Deadlift (2-3sec eccentric) + AMRAP pushups
D. Hollow Body Band Pullover 2x25-30

POWERLIFTING (3x per week)

DAY 1
A. Back Squat 82.5%x4x3
B. 2ct Pause Bench 82.5%x4x3
C. Barbell Row 2-3x8

DAY 2
A. Deadlift 82.5%x4x3
B. Front Squat 2x6 (leaving 1-2 reps in the tank, slight increase from last week)
C. (heavy) Sandbag Carry 2x20-40m

DAY 3
A. Feet Up Bench 80-82.5%x3x3
B. 2 sets: 12 single leg RDL/leg + 12 KB swing + 30sec glute bridge static hold
C. 3 sets: 30sec KB Dimmel Deadlift (2-3sec eccentric) + AMRAP pushups

WEIGHTLIFTING

Workout 1
A. Snatch to max
B. Front Squat 3RM
C. Clean Pull 3x2@105%

Workout 2
A. Snatch from block 4x2 EMOM @ 70-75% (technique and speed emphasis)
B. Clean and Jerk 5x1@75% for technique and speed
C. Group Metcon

Workout 3
A. Clean and Jerk to Max
B. Back Squat 1@90-95%, then 1xmax reps @ 85%
C. Snatch Pull 3x2@105%

Workout 4
A. Snatch 6x1 EMOM @75-80%
B. Tall Jerk 3x5
C. Jerk, up to a heavy double for the day, then 3x2@80-85% of the top weight of the way
D. Group Metcon

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