GROUP CONDITIONING

Monday
For time: Row 750m + 40 wall ball + 25 box jumps
*for comp group: Row 1000m + 50 wall ball + 25 pull-ups

Tuesday
In teams of 2 with one partner completing a full round before alternating, complete 4 rounds each (20min cut-off): 10 DB Cleans + 8/8 walking lunges (16 total) with DBs in front rack + 20/12cals assault bike

Wednesday
in teams of 3, alternating rounds: 6 burpees + 9 heavy goblet squats + 12 heavy KB swings. Each person completes 10 rounds.

Thursday
4 rounds: In each minute, complete AMRAP in 45sec, then rest/transition to next station:
min 1: 4-8 tire flips
min 2: 40-60m sandbag carry
min 3: L-st or Hollow body hold, accumulate as much as possible in 1 min
min 4: rest

Friday
FBOMB FRIDAY!

Saturday
In Teams of 2, relay style: complete 5 sets each: 200m run + 15 ball slams.

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 2-4 reps
Min 2: Chin-ups 2-4 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. Build to a tough set of 6
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: 8-10 tempo goblet squats (3sec lowering) + 10 KB swing + 10 banded glute bridge (3sec hold)
B. Back Squat 4x4 ramping
C. Group Metcon

Workout 2
A. 2 sets: 6 unilateral half kneeling press/arm (bottoms up if able) + 20s/side side plank (leg up if able) + 20m single arm farmers carry (weight at shoulder)
B. Strict Press 4x4 ramping
C. (if time) 2x8-10 Barbell Row
D. Group Metcon

Workout 3
A. 2 sets: 10 single leg RDL/leg + 10 Bulgarian SS + 10 steps/side lateral band walk
B. Deadlift 3x4 (slight increase from last week)
C. Group Metcon

Workout 4
A. 4 sets: 8-10 Incline DB Bench (3sec lowering) + 10-12 DB Chinese Row (1sec hold)
B. 3 sets: 8-12 tempo ring row + 30sec deadbugs
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. 5 sets each, every 90sec:
-HSPU. 1-2 reps
-Weighted Pull-ups 1-2 reps
C. Barbell Push Press3x6-8, rest 2mins
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 3x4@80%

Wednesday
COMP CLASS
A. 2 sets: Every 9mins (alternate between part 1 and 2, completing each twice)
Part 1: 2x [250m row + 12 double KB swings + 20m walking lunges with double KB front rack]
Part 2: 3x [6 thrusters + 8 pull-ups + 30 double unders]

Thursday
REST or Recovery:
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: 10 single leg RDL/leg + 10 Bulgarian SS + 10 steps/side lateral band walk
B. Back Squat 85%x5x3
C. DB Bench 3x8

DAY 2
A. 2ct Pause Bench 85%x5x3
B. Front Squat 3x5 (slight increase from last week)
C. Barbell Row 3x8

DAY 3
A. 2 sets: 8-10 Sandbag Squat + 10 KB swing + 10m monster band walk (forward + backwards)
B. Deadlift 85%x4x3
C. Heavy Carry (ideally yoke or farmers but sandbag is an option if space limited) 2x20m

DAY 4
A. Feet Up Bench 80-85%x3x3 (slight increase from last week)
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 2x30-35

POWERLIFTING (3x per week)

DAY 1
A. Back Squat 85%x4x3
B. 2ct Pause Bench 85%x4x3
C. Barbell Row 2x8

DAY 2
B. Deadlift 85%x4x3
B. Front Squat 2x5 (slight increase from last week)
C. Heavy Carry (ideally yoke or farmers but sandbag is an option if space limited) 2x20m

DAY 3
A. Feet Up Bench 80-85%x3x3 (slight increase from last week)
B. 3 sets: 8-10 Sandbag Squat + 10 KB swing + 10m monster band walk (forward + backwards)
C. 2 sets: 10 single leg RDL/leg + 10 Bulgarian SS + 10 steps/side lateral band walk

WEIGHTLIFTING

Workout 1
A. Snatch to max for day. stop after 1-2 misses
B. Clean and Jerk to max for day. Stop after 1-2 misses
C. Front Squat 2RM

Workout 2
A. Snatch from blocks 3x2 for technique and speed. @ 70-75%
B. Jerk from Rack 3x3@75-80%
C. Group Metcon (optional)

Workout 3
A. Snatch to max for day. stop after 1-2 misses
B. Clean and Jerk to max for day. Stop after 1-2 misses
C. Back Squat 8x1 EMOM @ 85% for speed + 1x3-6@80%

Workout 4
A. Snatch from blocks 3x2 for technique and speed. @ 70-75%
B. Tall Jerk 3x5
C. Jerk from rack, 5x1@80%
D. Group Metcon

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