GROUP CONDITIONING

Monday
THANKSGIVING: OPEN GYM 10am-11:30am

Tuesday
EMOM for 18mins: odd mins: 25sec row or bike sprintfor max cals. even mins: 25sec amrap DB heavy thrusters. Score = cals + reps)
**For DB thrusters, pick a weight that is managable to go unbroken for at least 20sec during every round, but that feels tough.

Wednesday
Team workout: 8 sets each: 10 ball slams + 6 shuttles + 4 gym lengths (or 2 laps) farmers walk with DBs or KBs. (18min cut-off)

Thursday
EMOM for 15mins (3sets):
Min1: Tempo Push-ups (or HSPU AMRAP if able) 10-15
Min2: 50m 1-arm farmers walk (left)
Min 3: 50m 1-arm farmers walk (right)
Min 4: Sandbag Squats x10-15 reps
Min 5: Strict toe to bar, 6-10reps with 3sec lowering phase

Friday
FBOMB FRIDAY!

Saturday
For time: 100m run, 10 wall ball, 200m run, 20 wall ball, 300m run, 30 wall ball, 200m run, 20 wall ball, 100m run, 10 wall ball

FOUNDATIONS

Workout 1
A. Deadlift:
-Warm-ups: 2x8, rest 60sec.
-Work Sets: In 2-3 ramping sets, build to hard set of 8, 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
B. 2 sets: Seated DB Shoulder Press 8-12reps
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. Front Squat: build to a top set of 3 (leave 1-2 reps in the tank) then 3x5@85% of that weight
C. Group Metcon

Workout 2
A. 3 sets: 6 unilateral half kneeling press/arm + 8 renegade rows/side + 5 inch worm pushups
B. Push Press 3x3 ramping
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 77.5%x3x6
C. Group Metcon

Workout 4
A. 12min EMOM, min1: 10 Deficit Split Squat (R), min2: 10 Deficit Split Squat (L), min3: 30sec star side plank (R), min4: 30sec star side plank (L)
B. Chin ups 3x3-5 (weighted if able)
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 80% 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 2x6-8

Wednesday
COMP CLASS
A. 4 sets: Every 9mins (alternate between part 1 and 2, completing each twice)
Part 1: 3x [Bike 12/8cals + 10 power cleans + 5-8 HSPU]
Part 2: 2x [Row 350m/250m + 15 thrusters + 6-10 pull-ups]

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

Friday
A. Front Squat 4x4@85%
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
D. Fat Grip Chin-ups 4x5-8 (weighted if able), rest 75-90s
E. 5 rounds for time:
10 DB Cleans + 6/6 DB Front Rack Walking Lunges + 200m run
*track pace for each round. Try to minimize drop-off.

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 75-77.5%x3x8
C. DB Bench 4x10

DAY 2
A. 2ct Pause Bench 75-77.5%x3x8
B. Front Squat 3x8 (leaving 1-2 reps in the tank)
C. Barbell Row 3x10
D. 3 sets, alternating: 10 hammer curls + 10 skullcrushers

DAY 3
A. (heavy) Farmer's Carry 2x30m
B. Deadlift 75-77.5%x3x7
C. Goblet Walking Lunge 3x10

DAY 4
A. Feet Up Bench 75-77.5%x4x5
B. 3 sets: 4-6 chin ups + AMRAP weighted pushups (aiming for 15-25)
C. 3 sets: Bulgarian SS to single leg RDL 10/side
D. Hollow Body Band Pullover 2x25

POWERLIFTING (3x per week)

DAY 1
A. Back Squat 75-77.5%x3x8
B. 2ct Pause Bench 75-77.5%x3x8
C. KB Swing 8min EMOM 8 reps

DAY 2
A. Deadlift 75-77.5%x3x7
B. Front Squat 3x8 (leaving 1-2 reps in the tank)
C. (heavy) Farmer's Carry 2x30m
D. 2 sets, alternating: 10 hammer curls + 10 skullcrushers

DAY 3
A. Feet Up Bench 75-77.5%x3x5
B. 3 sets: 4-6 chin ups + AMRAP weighted pushups (aiming for 15-25)
C. Goblet Walking Lunge 2x10
D. Hollow Body Band Pullover 2x25

WEIGHTLIFTING

Workout 1
A. Snatch from blocks, build to tough set of 2 for the day, then 2x3@85% of that
B. Back Squat 1@90-95%, then 1xmax reps @ 75%
C. Shoulder Press 2x6-8

Workout 2
A. 5 sets of 2: [1 power clean + 2 jerk].
B. Group Metcon

Workout 3
A. Snatch 6x1 EMOM @ 80%
B. Clean + Clean + Jerk 4x1@85%
C. Back Squat 5x1 EMOM @ 80% for speed

Workout 4
A. Tall Jerk 2x5
B. Jerk, up to a heavy single in 12mins
C. OH Squat 3x3 with 2sec pause at bottom.D. Group Metcon

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