GROUP CONDITIONING

Monday
5 sets:
40sec battling ropes, rest 20sec,
40sec rowing, 20sec rest,
40sec plank forward touches, 20sec rest.

Tuesday
15min amrap:
10 burpees + 30 double unders.
compare to:Mar 4 1205, April 21 2015, June 6th 2016, Aug 28th, feb 7 2018

Wednesday
Tabata shuttles (8sets). rest 60sec.
Tabata Wall ball. rest 60sec.
Tabata assault bike.
Score = your lowest round on each interval

Thursday
2 sets of a 6min AMRAP:
3 strict pull-ups
6 push-ups
12 KB Swings
Rest 3mins between sets.

Friday
FBOMB FRIDAY!

Saturday
7min amrap: 7 box jumps (step down) + 7 ball slams

FOUNDATIONS

Workout 1
A. Deadlift with 4sec lowering phase
-Warm-ups: 2x6, rest 60sec.
-Work Sets: 3x4-6, 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
3 sets:
MIN 1: Snatch Grip Deadlift from Blocks x8
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: 8-10 banded tempo goblet squats (3sec lowering) + 10 KB swing + 10 banded glute bridge (3sec hold)
B. Tempo Back Squat (4sec lowering) 3x4 (use around 90% of last week's top weight)
C. Front Squat 2x4 (increase weight slightly from last week)
D. Group Metcon

Workout 2
A. 2 sets: 8 unilateral half kneeling press/arm + 20s/side side plank (leg up if able) + 20m waiter's walk
B. Tempo Strict Press (5sec lowering) 4x4 (use around 90% of last week's top weight)
C. (if time) 2x12-15 DB Row (1ct pause)
D. Group Metcon

Workout 3
A. 2 sets: 10 single leg RDL/leg + 10 KB swing + 30sec glute bridges
B. Tempo Deadlift (5sec lowering, 1sec pause on ground) 4x4 (use around 90% of last week's top weight)
C. Group Metcon

Workout 4
A. 3 sets: 5-7 Barbell Bench Press (1sec pause on chest) + AMRAP pull-ups (stopping 1-2 shy of failure)
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.
8, 6, 6, 4, 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 3x4@85%, 1x8@75%

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.
For time (10min cut-off):
20-15-10-5
Thrusters + Bar Facing Burpees

--rest 5mins--

B.
6 sets:
30sec OH walking lunges
30sec rest
30sec HSPU
30sec rest
30sec Squat Cleans
30sec rest
30sec chest to bar pull-ups
30sec rest

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. 4 sets:
Bench Press 8,6,6,4 reps, 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. 2 sets: 8 single leg RDL/leg + 8 goblet squat w/ band around knee + 5 single leg glute bridge/side
B. Back Squat: build to opener + second attempt (top single around 95-96%), then 85%x3x3
C. DB Bench 3x6 (1ct pause)

DAY 2
A. Bench Press: build to a single (leave 1 rep in the tank, just a little heavier than last week, around 93%), then 87.5%x3x3
B. Pause Deadlift (3ct pause 1” off floor) 2x4@77.5-80%
C. Barbell Row 3x6-8

DAY 3
A. 2 sets: 10 Squater Squat/leg + 10 Goodmorning to Squat (light) + 10m lateral band walk/side
B. Deadlift: build to opener + second attempt (heavy single around 95-96%) then 87.5-90%x2x2
C. Pause Squat (2ct pause) 70/80/85%x2

DAY 4
A. Back Squat 85%x2x2, 90%x2x1
B. Long Pause Bench 80%x3x3-5
C. 2 sets: 6-8 unilateral half kneeling press + 6 DB Row
D. Hollow Body Band Pullover 2x25-30 (use a stronger band or longer hold to increase difficulty)

POWERLIFTING (3x per week)

DAY 1
A. Back Squat: build to opener + second attempt (top single around 95-96%), then 85%x2x3
B. Bench Press: build to a single (leave 1 rep in the tank, just a little heavier than last week, around 93%), then 87.5%x2x3
C. DB Bench 2x6 (1ct pause)

DAY 2
A. Deadlift: build to opener + second attempt (heavy single around 95-96%) then 87.5-90%x2x2
B. Pause Squat (2ct pause) 70/80/85%x2
C. Long Pause Bench 80%x3x3

DAY 3
A. 2 sets: 10 Squater Squat/leg + 10 Goodmorning to Squat (light) + 10m lateral band walk/side
B. Back Squat 85%x2x2, 90%x2x1
C. 2 sets: 6-8 unilateral half kneeling press + 6 DB Row
D. Hollow Body Band Pullover 2x25-30 (use a stronger band or longer hold to increase difficulty)

WEIGHTLIFTING

Workout 1
A. Snatch. 4x3
B. OH Squat with 3sec pause at bottom 3x3C
. Back Squat 3x4-6, try to beat what you did 2 weeks ago
D. Clean Pull 3x4@100%

Workout 2
A. Clean from blocks, 4x2
B. Push Press 4x2-4
C. Shoulder Press 1xmax @ 80%
D. Group Metcon

Workout 3
A. Snatch EMOM 10x1@82%
B. Back Squat 1@90%, then 7x3 EMOM @ 75%, then 2x5 Paused Squat with 5sec pause in bottom.
C. Snatch Pull 3x5@100%
D. RDL 3x10
E. Hollow Body Hold 2xas long as possible. rest 60sec

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
C. Group Metcon

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