GROUP CONDITIONING

Monday
7 sets for time: 12 KB Swings + 8 KB Goblet Squats + 6 burpees

Tuesday
10mins AMRAP
5 toe to bar + 10 push-ups + 45 double unders (90 singles)

Wednesday
Team workout: In teams of 2, alternate: 6 sets each: 15/10cals ABike + 15 ball slams.

Thursday
16min AMRAP:
In teams of 2, with one partner completing a full round in rely style:
row 150m AFAP + 6 gym lengths of a HEAVY sandbag carry (this should be challenging)

Friday
FBOMB FRIDAY!

Saturday
7min amrap: 6 box jumps (step down) + 10 KB Swings

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 2 reps EMOM @ 80% (or at heaviest weight that you've done for 6 reps)
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: GHD Hip Extensions with 5sec pause at top 7-10
Miniue 3: 40sec Hollow Body Hold
Minute 4: rest
B. Farmers Carry.
60m, 60m, 40m
C. Group Metcon

Workout 4
A. 4 sets:
Minute 1: Philly Press RIGHT x7-10
Minute 2: Philly Press LEFT x7-0
Minute 3: Ring Rows xAMRAP
Minute 4: Rest
B. Group Metcon

TRAINING-GENERAL

Workout 1
A. Box Jumps 5x3
B. Front Squat: build to to 85%x3 then 60%x6x4 with 1min rest (focus on moving each rep as explosively as possible)
C. Group Metcon

Workout 2
A. 3 sets: 5 chin ups (controlled lowering) + 20m offset farmer's carry/side
B. 3 sets, alternating: Bench Press 80%x5 + 15 Cable Back Flies
C. Group Metcon

Workout 3
A. RDL 4x6 (3sec lowering, go heavy)
B. 12 min EMOM,
min 1: 10 Bulgarian SS R leg
min 2: 10 Bulgarian SS L leg
min 3: 10 heavy KB swings
min 4: 30sec lateral band walk
C. Group Metcon

Workout 4
A. Incline Bench Press 4x5 (leaving 1-3 reps in the tank)
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
Set 1-2: 8 reps
Set 3-4: 6 reps
Set 4: 3 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. Group Metcon

Tuesday
A. Weightlifting Class with Mylene
B. Deadlift, 4x2@85%, 1x7-10@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 (9-min time cal)
-20 cleans @ 95/64
-20 HSPU
-15 cleans @ 135/95
-15 HSPU
-10 cleans @ 155
-10 HSPU
--rest 5mins--
B. 20min AMRAP
-8 chest to bar pull-ups
-10 box jump overs
-16/20 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. 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. Farmers Carry 60m, 40m, 20m, 10m
C. FBOMB

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:
Minute 1: 5 Push Press 135/95/75 + 5 chest to bar pull-ups
Minute 2: 18/15/12cals bike
Minute 3: rest
C. 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 77.5%x3x5, 1xAMRAP
C. DB Bench 4x8

DAY 2
A. Pause Bench 4x5@75%
B. Front Squat 3x6 (leave 1-2 reps in the tank, slight increase from last week)
C. 1 Arm DB Row 3x8
D. 3 sets, alternating: 8 curls + 8 skullcrushers

DAY 3
A. 2 sets: 10 single leg RDL/leg + 10 Deadbugs (3sec hold)
B. Deadlift 75%x3x6
C. 3 sets, alternating: 10 GHR + 8-10 Ab Wheel

DAY 4
A. Feet Up Bench 75-77.5%x4x4
B. Farmer's Carry 2x20m
C. Meadow's Rows 3x8
D. 3 sets, alternating: 8 pec flies + 8 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 77.5%x2x5, 1xAMRAP
C. Pause Bench 3x5@75%

DAY 2
A. Deadlift 75%x3x6
B. DB Bench 3x8
C. 1 Arm DB Row 2x8
D. 3 sets, alternating: 8 curls + 8 skullcrushers

DAY 3
A. Feet Up Bench 75-77.5%x4x4
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, build to a tough single then drop 10-15% for 3x2B. Drop Snatch, build to a tough single (should be more than your best snatch)C. Back Squat 10@50%, 6@65%, 4@75%, 2@80%, 1@85%, 1@90%, then max reps at 80%

Workout 2
A. Clean from blocks 3x3 @ 75-80%
B. Jerk from rack: 6x2 @75% ever7 60-90sec for technique
C. Group Metcon

Workout 3
A. Snatch 5x2@80%. No misses
B. Clean & Jerk 4x2 @ 80-85%
C. Front Squat, build to a tough set of 4

Workout 4
A. Push Press 4x4
B. 3 sets: shoulder press 6-8reps + GHD Hip Extension 10reps with 3sec pause at top
C. Group Metcon

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