GROUP CONDITIONING

Monday
"Circuit City" 3 rounds: 60sec at each station. rest 2mins between rounds
WB
Box Jumps (step down)
Burpees
Row (cals)
Compare to: Nov 7 2015, Dec 15 2015, Jan 4 2016, Mar 16, 2016, Dec 28 2016, Feb 18 2018

Tuesday
4 rounds:
Minute 1: 60m sandbag carry
Minute 2: 40/20/10 double unders
Minute 3: reverse sled drag (4 gym lengths)
Minute 4: 15 wall ball (try going slightly up in weight from normal)

Wednesday
4 sets:
Minute 1: 15 Double KB swings
Minute 2: AMRAP Alternating jumping lunges
Minute 3: 15 ball slams
Minute 4: AMRAP Dumbbell plank pull throughs

Thursday
6min AMRAP: 40-60m sandbag carry + 30 DU.
1min rest/transition.
6min AMRAP: 4-8 strict toe to bar with 3sec lowering phase + 40-60m of heavy overhead walk (use heavy DB's).

Friday
FBOMB FRIDAY!

Saturday
Closed - We’re hosting a powerlifting meet today. If you’re looking for something to do, come by to watch & cheer on some lifters!

FOUNDATIONS

Workout 1
A. Warm-ups, 2 sets with 60sec rest between.
-Back Squat 8 reps, no rest
-60sec AMRAP: Mini-band side shuffles, rest 45-60sec

B. 4 sets, every 3 mins :
Paused (3sec) Back Squat 4-6 reps

C. Group Metcon

Workout 2
A. 4 sets, alternating:
-Paused Bench Press 2 reps (2sec pause), no rest
-Back Flys with Band 8-12 reps with 2sec pause at back, rest 90sec

B. Group Metcon

Workout 3
A. Sumo Deadlift. Build to a tough set of 4
B. Single Leg RDL 3x8/side. rest 15sec between sides
C. Group Metcon

Workout 4
A. 4 sets:
-Dumbbell Incline Bench Press 6-10reps, rest 60-90sec
-Seated Cable Row 6-10 reps with 2sec pause at back, rest 60-90sec
B. Plank Pull Throughs with Dumbbells 2-3 sets of 30sec, rest 30sec
C. Group Metcon

TRAINING-GENERAL

Workout 1
A. 6min EMOM, min1: 10 sandbag squats, min2: 10 Bulgarian SS, min3: Lateral Band Walk 10/side
B. Back Squat 3x3 ramping
C. Front Squat 2x3 (increase weight slightly from last week)
D. Group Metcon

Workout 2
A. 3 sets: 6 unilateral half kneeling press/arm + 8 renegade rows/side + 5 inch worm pushups
B. Strict Press 3x3 ramping
C. (if time) 2x10-12 DB Row (1ct pause)
D. Group Metcon

Workout 3
A. 2 sets: 20m single arm waiter's walk/side + 10 Bulgarian SS + 10 steps/side lateral band walk
B. Deadlift 3x3 ramping
C. Group Metcon

Workout 4
A. 3 sets: 4-6 Barbell Bench Press (1sec pause on chest) + 4-6 pull-ups (weighted if needed)
B. (if time) 2 sets: 8-10 seated DB press + 8-10 DB row (1sec pause)
C. Group Metcon

TRAINING-COMPETITION

Monday
A. Mixed Warm-UP
2 sets
Bike 25cals
Groiners 30sec/side
Goblet Squats x20
Back Flys to fatigue
miniband overhead press to fatigue

B. Barbell Thrusters.
8, 6, 4, 2, 2

C. 5 sets, Ring Rows with 1sec hold at top x AMRAP + AMRAP strict HSPU, rest 90-120sec (no rest between rows and HSPU)

D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene
B. Deadlift 2x2@90%, 1x4@85%, 1x6@80%
C. 3 sets: 60sec 1-arm farmers carry per side (max weight you're able to do for 1 continuous minute with good form) + 60sec deadbug

Wednesday
COMP CLASS

8min AMRAP:
25 toe to bar
50 double unders
12 squat cleans (135/95)

--rest 5mins--

B. 16min AMRAP:
Row 300/225m
6-10 HSPU

Thursday
3x
5mins row at 70% pace (you should still be just able to hold a conversation while working).
60sec 1-arm farmers walk per side
5min bike @ 70% pace
60sec waiter walk (both arms at same time)

Friday
A. Front Squats 6, 6, 4, 4
B. Farmers Carry 60m, 40m, 20m, 10m
C. 3 sets alternating: 12-20 sandbag squats + 10-15 GHD Hip Extensions (weighted if able). rest 45sec between exercises.
D. FBOM FRIDAY!

Saturday
A. Ring Muscle-ups. Complete 5, 10 or 15 (depending on ability) reps in as few sets as possible.
B. 3 sets:
Bench Press 6-8reps, rest 45sec
Chest to bar Pull-ups (kipping) AMRAP unbroken, rest 120s
C. 4 sets:
DB Shoulder Press 7-10reps, rest 75-90s
Fat Grip Chin-ups 5-8 (weighted if able), rest 75-90s
D. Group Workout

POWERLIFTING (4x per week)

DAY 1
NOTES: use this day to practice commands
A. 2 sets: 8 single leg RDL/leg + 8 goblet squat w/ band around knee + 5 single leg glute bridge/side
B. Squat 83%x2x2, 88-90%x1-2x1
C. Deadlift 85%x1,
D. Competition pause bench (2ct roughly) 90-93%x1, 85%x2

DAY 2
A. Tempo Squat (3-5sec lowering) 70%x3x3
B. Paused Bench Press (3ct pause) 70%x3x3
C. Barbell Row 1x10

DAY 3
A. 30-45min of easy mobility
B. Restoration work / broomstick technique / visualization

DAY 4
COMPETITION DAY!

POWERLIFTING (3x per week)

DAY 1
A. Sandbag Squats 2x5 (3sec pause)
B. Squat to 95%x1
C. Bench Press to 95%x1
D. Deadlift to 95%x1
*note: if feeling good push to max

DAY 2
A. Tempo Squat (3-5sec lowering) 70%x3x3
B. Paused Bench Press (3ct pause) 70%x3x3
C. Barbell Row 1x10

DAY 3
A. Squat to 1RM
B. Bench Press to 1RM
C. Deadlift to 1RM

WEIGHTLIFTING

Workout 1
A. Snatch from blocks 3x3
B. Drop Snatch, build to a tough single
C. Back Squat, 1@90%, then 4x2@80% every 90sec
D. Clean pull 3x2@110%

Workout 2
A. Tall Jerk 3x5, Jerk from Rack 4x1@85%
B. Clean from block. 3x1 @ 85%
C. Group Metcon

Workout 3
A. Snatch to a max double for the day.
B. Clean and Jerk. Build to a tough double for the day.
C. Front Squat, sets of 2 all the way up, build to a heavy set for the day, then do 3x3@90% of that weight

Workout 4
A. Snatch Grip RDL 3x10
B. 3 sets: barbell walking lunges 4/side + pendlay rows 10reps + GH raise 8-10reps
C. Group Metcon

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