GROUP CONDITIONING

Monday
3min max shuttles.
1min rest.
3min assult bike.
1min rest.
3min box jumps (step down),
1 min rest.
3min wall ball

Tuesday
1 set for time:
Row 1000/800m (or sub: bike 50/35)
50 Single Arm DB Hang Snatches (switch arms every 5 reps)
30 toe to bar

Wednesday
9min amrap: 10 DB Push Press + 10 DB Step-ups, alternating (5/5) + 10 burpees

Thursday
4 rounds EMOM :
min 1: 8 tire flips
min 2: AMRAP in 45sec strict toe to bar
min 3: 6-10 heavy thrusters (unbroken)
min 4: 40/20/10 double unders

Friday
FBOMB FRIDAY!

Saturday
Team Workout (relay style). 8 sets each. rotate each round:
10 ball slams + 8/5 cals assault bike

FOUNDATIONS

Workout 1
A. Deadlift with 4sec lowering phase
-Warm-ups: 2x6, rest 60sec.
-Work Sets: 3x2-4, rest 2min
B. Heavy Sandbag Carry 1 set as far as possible (use a bag that allows you to at least cover 40m)
C. Group Metcon

Workout 2
4 sets (16mins)
MIN 1: Landmine Press LEFT 7-10reps
MIN 2: Landmine Press RIGHT 7-10reps
MIN 3: Chin-ups with 4sec lowering phase x4-6
MIN 4: AMRAP Hollow Body Hold with Straight-arm Lat Pull down (use band)

Workout 3
MIN 1: Bulgarian Split Squat LEFT 6-8
MIN 2: Bulgarian Split Squat RIGHT 6-8
MIN 3: GHD Hip Extensions x10-15
MIN 4: Ab Wheel Roll-Outs x AMRAP

Workout 4
4 sets:
MIN 1: Snatch Grip Deadlift from Blocks x10
MIN 2: Ring Rows with 2sec pause at top AMRAP
MIN 3: Back Flys with 3sec pause at back, 8-12
MIN 4: Rest

TRAINING-GENERAL

Workout 1
A. 2 sets: 10m Goblet Lateral Band Walks/side (band around knees, every 5m perform 3 Goblet Squats) + 10 banded glute bridge (3sec hold)
B. Back Squat: build to a heavy double (1 rep in the tank) then 2x1 (go to max if feeling good)
C. Front Squat (if time) 2x3
D. Group Metcon

Workout 2
A. 2 sets: 8 unilateral half kneeling press/arm + 20m waiter's walk
B. Strict Press: build to a heavy double (1 rep in the tank) then 2x1 (go to max if feeling good)
C. (if time) 3x8 Barbell Row
D. Group Metcon

Workout 3
A. 2 sets: 10 single leg RDL/leg + 8 single leg glute bridge/side
B. Deadlift: build to a heavy double (1 rep in the tank) then 2x1 (go to max if feeling good)
C. Group Metcon

Workout 4
A. 3 sets: 3-5 Barbell Bench Press (1sec pause on chest) + 3-6 pull-ups (weighted if needed)
B. (if time) 3 sets: 8-10 landmine press + 8-10 Meadows row
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.
Build to a 3RM, then 3x6-8reps, rest 2-3min

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. Deadlift3x3@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
A. 17.5
10 rounds for time:
9 Thrusters (95/65)
35 double unders

--rest 5mins--

B. 12min AMRAP:
-10 chest to bar PU
-10 bar facing burpees
-20/16 cal row

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 4, 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. 4 sets:
Bench Press 4-6reps, 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
A. 3 sets: 8-10 sandbag squat + 8 single leg RDL/leg + 5 single leg glute bridge/side
B. Squat 70%x4x5 (controlled lowering)
C. DB Bench 4x12

DAY 2
A. 3 sets: 8-10 unilateral half kneeling press/arm + 8 renegade rows/side
B. 3ct Pause Bench 4x8@62.5%
C. Front Squat 3x8 (leave 2-3 reps in the tank)
D. 1 Arm DB Row 2x12
E. 3 sets, alternating: 12 curls + 12 skullcrushers

DAY 3
A. 3 sets: 40-60m sandbag carry + 10 single leg RDL/leg
B. 3 sets: 8-10 Trap Bar Deadlift (use 70% of deadlift max) + 40m single arm farmers carry/side
C. Hollow Body Pullovers 2x25-30

DAY 4
A. Feet Up Bench 2x8 (3-4sec lowering) then 2x5 (add weight, no tempo)
B. Farmer's Carry 2x40m
C. Meadow's Rows 2x12
D. 3 sets, alternating: 12 front raises + 12 lateral raises

POWERLIFTING (3x per week)

DAY 1
A. 2 sets: 8-10 sandbag squat + 8 single leg RDL/leg + 5 single leg glute bridge/side
B. Squat 70%x4x5 (controlled lowering)
C. 3ct Pause Bench 3x8@62.5%

DAY 2
A. 3 sets: 8-10 Trap Bar Deadlift (use 70% of deadlift max) + 40m single arm farmers carry/side
B. DB Bench 3x12
C. 1 Arm DB Row 2x12
D. 2 sets, alternating: 12 curls + 12 skullcrushers

DAY 3
A. 3 sets: 8-10 unilateral half kneeling press/arm + 8 renegade rows/side
B. Feet Up Bench 2x8 (3-4sec lowering) then 2x5 (add weight, no tempo)
C. Front Squat 3x8 (leave 2-3 reps in the tank)
D. Farmer's Carry 2x40m

WEIGHTLIFTING

Workout 1
A. Snatch 4x3@75-80%
B. 3x5 OH Squat
C. Back Squat 10@65%, 8@75%, 4@80%, 2@85%, 4@80%. try to move the bar as quickly as possible on the way up)

Workout 2
A. 5 sets. Clean from blocks + 3 push press.
B. Shoulder Press. 5x3EMOM @75%
C. Group Metcon

Workout 3
A. Snatch EMOM 8x1 @ 85%
B. Back Squat 1@90%, then 10x2 approx EMOM @ 80%
C. Snatch Pull 3x3@110%

Workout 4
A. Jerk. 8x1 EMOM
B. 3 sets: barbell walking lunges 5/side + pendlay rows 10reps + GHD Hip Extension 8reps with 4sec pause at top. Try to do a bit more than last week.
C. Group Metcon

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