GROUP CONDITIONING

Monday
Classes at 6am and 12noon.
Open gym from 1pm-3pm.

Tuesday
CLOSED

Wednesday
CLOSED

Thursday
"Beach Muscles" Partner Workout.
16min AMRAP: Each partner completes: 4 strict chin-ups (palms toward you) + 6 strict toe to bar + 8 push-ups + 12 goblet squats. *comp athletes: sub 6 ring dips for the push-ups

Friday
FBOMB FRIDAY!

Saturday
In teams of two, complete 5 sets each:
parnter 1: row 300/250m
partner 2: row 300/250m
partner 1: 12 shuttles
partner 2: 12 shuttles

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. Back Squat 10 sets of 3 reps EMOM @ 75%, then build to a tough set of 6
C. Group Metcon

Workout 2
A. 4 sets, alternating:
-Bench Press 4-6reps, no rest
-Back Flys with Band 8-12 reps with 2sec pause at back, rest 90sec
B. 3 sets:
30sec AMRAP Push-ups, 30sec rest
30sec AMRAP Ring Rows, 30sec rest
C. Group Metcon

Workout 3
A. 3 sets:
Minute 1: Sandbag Squat 10-15
Minute 2 rest
Minite 3: GHD Hip Extensions with 5sec pause at top 7-10
Minute 4: rest
B. Farmers Carry.
60m, 60m, 40m
C. Group Metcon

TRAINING-GENERAL

Workout 1
A. 12 min EMOM,
min 1: 3 explosive box jumps
min 2: 5-7 front squats
min 3: rest
B. (if time) 2-3 sets, alternating: 10 sandbag squats + 8 Bulgarian SS/leg
C. Group Metcon

Workout 2
A. 3 sets: 5-8 chin ups + 20m waiter's walk/side
B. 3 sets, alternating: 10 tempo DB bench (4sec lowering) + 6-10 tempo ring rows (1sec pause @ top)
C. Group Metcon

Workout 3
A. 2 sets: 10 single leg RDL/leg + 8 single leg glute bridge/side
B. 12 min EMOM,
min 1: 20-30sec hollow body hold
min 2: 8 Goodmornings
min 3: 10 heavy KB swings
min 4: rest
C. Group Metcon

Workout 4
A. Bench Press 3x3 (1sec pause on chest)
B. 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

B1. Thrusters 6-8 reps, rest 90-120sec
B2. Chest to bar pull-ups, AMRAP-1, rest 90-120sec

C. 10mins:
Minute 1: 8 clean and push press
Minute 2: 30 Double Unders

D. Row 2000/1500m + A. Bike 100/70cals


Tuesday
CLOSED

Wednesday
CLOSED

Thursday
A. Back Squats 3x8-10, rest 2-3mins. Maximum of 1-sec rest/pause at the top of each rep, such that the entire set should be completed in 40-sec or less.
B. Deadlift, 10@70%, 8@75%, 2x4-6@80%
C. Farmers Carry 60m, 40m, 20m, 10m

Friday
A.
Bar Muscle-ups. 6-8sets EMOM. 2-3. reps.
B. 5 sets:
Push Press 6-8reps, rest 120sec
Chest to bar Pull-ups (kipping) AMRAP-1 unbroken, rest 120s
C. FBOMB

Saturday
A. 1 set for time:
15 burpees, jumping over the barbell
8 squat clean and overhead
12 burpees, jumping over the barbell
6 squat clean and overhead
9 burpees, jumping over the barbell
4 squat clean and overhead
*barbell weight: 70% of clean and jerk 1RM

B. Group Metcon

POWERLIFTING (4x per week)

DAY 1
A. 6min EMOM, min1: 10 sandbag squats, min2: 10 Bulgarian SS/side, min3: 30sec Lateral Band Walk
B. Squat 72.5%x4x5 (controlled lowering)
C. DB Bench 4x10

DAY 2
A. 2 sets: 8 unilateral half kneeling press/arm + 20m waiter's walk
B. 3ct Pause Bench 4x6@67.5%
C. Front Squat 3x8 (leave 1-2 reps in the tank, slight increase from last week)
D. 1 Arm DB Row 2x10
E. 3 sets, alternating: 10 curls + 10 skullcrushers

DAY 3
A. 3 sets: 40-60m sandbag carry + 10 single leg RDL/leg
B. 3 sets: 6-8 Trap Bar Deadlift (use 75% of deadlift max) + 20m single arm farmers carry/side
C. Hollow Body Pullovers 2x25-30

DAY 4
A. Feet Up Bench 72.5%x4x5
B. Farmer's Carry 2x30m
C. Meadow's Rows 2x10
D. 3 sets, alternating: 10 pec flies+ 10 lateral raises

POWERLIFTING (3x per week)

DAY 1
A. 6min EMOM, min1: 10 sandbag squats, min2: 10 Bulgarian SS/side, min3: 30sec Lateral Band Walk
B. Squat 72.5%x3x5 (controlled lowering)
C. 3ct Pause Bench 3x6@67.5%

DAY 2
A. 3 sets: 6-8 Trap Bar Deadlift (use 75% of deadlift max) + 20m single arm farmers carry/side
B. DB Bench 3x10
C. 1 Arm DB Row 2x10
D. 3 sets, alternating: 10 curls + 10 skullcrushers

DAY 3
A. 2 sets: 8 unilateral half kneeling press/arm + 20m waiter's walk
B. Feet Up Bench 72.5%x4x5
C. Front Squat 3x8 (leave 1-2 reps in the tank, slight increase from last week)
D. Farmer's Carry 2x30m

WEIGHTLIFTING

Workout 1
A. Snatch from blocks 3x5
B. OH Drop Snatch 5x1 tough reps
C. Back Squat 10@60%, 6@70%, 5@75%, 3@80% 3x2@85%

Workout 2
A. Tall Jerk 3x5
B. Jerk from Rack 4x2@80%
C. Clean and Jerk 3x1@80%
D. Group Metcon

Workout 3
A. Snatch 5x1@85%
B. Front Squat, build to a tough set of 6
C. RDL 4x8

Workout 4
A. Jerk 5x1 EMOMB.
B. 3 sets: weighted front step-up 10/side + 4-8 strict chin-ups + GHD Hip Extension 10 reps with 4sec pause at top. Rest as needed
C. Group Metcon

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