GROUP CONDITIONING

Monday
New Years Eve Workout - TBD

Holiday Hours:
12noon-1pm: Group Class
1pm-3pm: Open Gym
3pm: Closed

Tuesday
CLOSED - NY Day

Wednesday
Team Workout 6 sets each: 12 gym lenghts of shuttles + 4 gym lengths farmers carry with DBs or KBs.

Thursday
A. 5min amrap: 8 shuttles + 8 ball slams.
Rest 4-mins.
B. 5min amrap: 8 cal row + 8 wall ball.

Friday
FBOMB FRIDAY!

Saturday
For time:
50 wall ball + 40 jumping squats (20/side) + 30 ball slams + 20 toe to bar + 10 burpees

FOUNDATIONS

Workout 1
A. Deadlift
-Warm-ups: 2x6, rest 60sec.
-Work Sets: 7x3 EMOM @ 75%, then build to a tough set of 6
B. 2 sets:
-single leg RDL x10/side
C. Group Metcon

Workout 2
A1. DB Bench Press with Glute Bridge
A2. Chin-ups
A3. Hollow Body Hold
B. Top Down Alternating Standing DB Press 3x7-10 per side
C. Group Metcon

Workout 3
A. 3 sets:
Minute 1: RDL (3sec lowering phase) x 10
Minute 2: RIGHT Cross-over step-up 10-15/side
Minute 3: LEFT Cross-over step-up 10-15/side
Minute 4: Rest
B. 2-3 sets:
RIGHT 1-arm farmers walk x 40m
LEFT arm side plank x 30sec
LEFT 1-arm farmers walk x 40m
RIGHT arm side plank x 30sec

Workout 4
A. 4-5 sets (depending on time):
A1. Barbell Shoulder Press 4-6reps, rest 75-sec
A2. Pull-ups 2-4reps, rest 75-sec
B. Group Metcon

TRAINING-GENERAL

Workout 1
A. Box Jumps 6x3
B. Front Squats 6/5/4/3
C. Group Metcon

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

Workout 3
A. 2 sets, alternating: 10 sandbag squats + 8 Bulgarian SS/leg
B. 12 min EMOM,
min 1: 6-8 RDLs
min 2: 10 heavy KB swings
min 3: 30sec lateral band walk
min 4: rest
C. Group Metcon

Workout 4
A. Bench Press 8/6/5/4
B. 2-3 sets: 6-8 landmine press + 6-8 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. 5 sets:
B1. Thrusters 2-4 reps, rest 90-120sec
B2. Bar Muscle-ups or Chest to bar pull-ups, AMRAP-1 unbroken, rest 90-120sec

C. 3 sets: Front Squat x8-10reps, rest 2.5mins

D. AMRAP in 8-mins:
-30 double unders
-15/10cal Bike
-10 HSPU

Tuesday
GYM CLOSED FOR NEW YEAR

Wednesday
COMP CLASS

A.
8min AMRAP:
-6 chest to bar PU
-6 squat snatch 75/105
-6 burpees box jump overs

--rest 5mins--

B. 20min AMRAP
-6 HSPU
-8 toe to bar
-16/20 cal row

Thursday
A. Push press 5x6-8reps, rest 2mins
B. 40mins @ 75%
-40/30cal bike
-60sec 1-arm farmers carry RIGHT
-60sec 1-arm farmers carry LEFT
-600m/500m row
-60sec 1-arm waiter walk RIGHT
-60sec 1-arm waiter walk LEFT

Friday
A. Squat Cleans 3x5@70%. 2x3@80%
B. 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

Saturday
A. Ring Muscle-ups. Complete 5, 10 or 15 (depending on ability) reps in as few sets as possible.
B. 7 sets for time:
5 Power Cleans 135/95/75
5 Chest to bar pull-ups
C. Group Workout

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 75%x3x5, 1xAMRAP
C. DB Bench 4x8

DAY 2
A. 3ct Pause Bench 4x6@70%
B. Front Squat 3x6 (leave 1-2 reps in the tank, slight increase from last week)
C. 1 Arm DB Row 2x8
D. 3 sets, alternating: 8 curls + 8 skullcrushers

DAY 3
A. 2 sets: 40-60m sandbag carry + 10 single leg RDL/leg
B. 3 sets: 5-8 Trap Bar Deadlift (use 80% of deadlift max) + 20m single arm farmers carry/side
C. Hollow Body Pullovers 2x25-30

DAY 4
A. Feet Up Bench 72.5-75%x4x5
B. Farmer's Carry 2x20m
C. Meadow's Rows 2x8
D. 3 sets, alternating: 8 pec flies + 8 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 75%x2x5, 1xAMRAP
C. 3ct Pause Bench 3x6@70%

DAY 2
A. 3 sets: 5-8 Trap Bar Deadlift (use 80% of deadlift max) + 20m single arm farmers carry/side
B. DB Bench 3x8
C. 1 Arm DB Row 2x8
D. 3 sets, alternating: 8 curls + 8 skullcrushers

DAY 3
A. Feet Up Bench 72.5-75%x4x5
B. Front Squat 3x6 (leave 1-2 reps in the tank, slight increase from last week)
C. Meadow's Rows 2x8

WEIGHTLIFTING

Workout 1
A. Snatch from blocks 3x4 hard sets
B. OH Squat 3x3 with 3sec pause at bottom
C. Back Squat 10@50%, 6@65%, 5@75%, 3@80%, 2@85%, 1@90%, then max reps @ 75%

Workout 2
A. 5 sets. 2 Clean + 1 Jerk
B. Shoulder Press. 5x5EMOM @70%
C. Group Metcon

Workout 3
A. Snatch EMOM 8x1 @ 85%
B. Back Squat 5x2@ 85% approx. every 90sec, then 2x5 paused back squat with 4sec pause
C. Snatch Pull 3x4@110%

Workout 4
A. Jerk. 8x1 EMOM
B. 3 sets: Push press 6 reps + 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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