GROUP CONDITIONING

Monday
Rowing Intervals: 4x500m @ 85-90%. Rest 2.5-3mins between sets. Goal is max sustainable pace across all sets with minimal drop-off.

Tuesday
Team workout, with 1 team member working at a time:
AMRAP in 14mins
4 burpees
6 goblet squats
8 shuttles

Wednesday
4 sets:
Minute 1: 15 Double KB swings (to chin level)
Minute 2: AMRAP deadbugs
Minute 3: Alternating jumping lunges

Thursday
Every 2mins for 18 mins (3 sets each)
-25/15cal bike
-15 toe to bar + 60m double KB front rack carry
-30/20 push-ups + 40/20 double unders

Friday
FBOMB FRIDAY!

Saturday
In Teams of 2, atlernating rounds until both partners have completed the workout:
10, 15, 20, 25
cals on the rower + wall ball reps
(i.e. round 1: partner A = 10cal row + 10 reps wall ball; Partner 2 = same. Round 2: 15cal row + 15WB)
Push hard on this!!

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. 4 sets, every 3 mins :
Paused (3sec) Back Squat 4-6 reps
C. Group Metcon

Workout 2
A. 4 sets, alternating:
-Paused Bench Press 6 reps (2sec pause), no rest
-Back Flys with Band 8-12 reps with 2sec pause at back, rest 90sec
B. Group Metcon

Workout 3
A. Sumo Deadlift. Build to a tough set of 8
B. Single Leg RDL 3x8/side. rest 15sec between sides
C. Group Metcon

Workout 4
A. 4 sets:
-Dumbbell Incline Bench Press 6-10reps, rest 60-90sec
-Seated Cable Row 6-10 reps with 2sec pause at back, rest 60-90sec
B. Plank Pull Throughs with Dumbbells 2-3 sets of 30sec, rest 30sec
C. Group Metcon

TRAINING-GENERAL

Workout 1
A. 6min EMOM, min1: 10 sandbag squats, min2: 10 Bulgarian SS, min3: Lateral Band Walk 10/side
B. Back Squat 3x5 ramping
C. Front Squat 2x5
D. Group Metcon

Workout 2
A. 3 sets: 6 unilateral half kneeling press/arm + 8 renegade rows/side + 5 inch worm pushups
B. Strict Press 5x5 ramping
C. (if time) 2x6-8 Barbell Row
D. Group Metcon

Workout 3
A. 2 sets: 10 single leg RDL/leg + 10 KB swing + 30sec glute bridge static hold
B. Deadlift 4x5 ramping
C. Group Metcon

Workout 4
A. 4 sets: 8 Incline DB Bench + 8 Incline DB Chinese Row
B. 3 sets: 8-12 tempo ring row + 4-6 chin ups
C. Group Metcon

TRAINING-COMPETITION

Monday
A. UP Warm-UP
2-3 sets to fatigue: Back Flys + scarecrows/external rotations with elbows at shoulder level + miniband overhead press (use light band)
https://www.youtube.com/watch?v=i43-LE50CaA

B. 5 sets each, every 90sec:
-HSPU (most difficult variation you're able to complete). 1-2 reps
-Weighted Pull-ups 1-2 reps

C. Barbell Push Press 4x2-3, rest 2mins

D1. DB Push Press with controlled lowering phase 3x8-12reps, rest 60-90sec
D2. Bent-over Barbell Row 3x8 reps, rest 60-90sec

E. Group Metcon

Tuesday
A. Weightlifting Class with Mylene
B. Deadlift 3x1@90%

Wednesday
COMP CLASS

A. 2 sets: Every 9mins (alternate between part 1 and 2, completing each twice)
Part 1: 3x [8 Power Clean to Push Press + 8 bar facing burpees + 30 double unders]
Part 2: 2x [Row 300m/200m + 5-10 chest to bar pull-ups + 24 OH KB swings]


Thursday
Rest or Light Recovery Workout
3x
5mins row at 70% pace (you should still be just able to hold a conversation while working).
60m DB waiter walk
60-80m double KB front rack carry
5min bike @ 70% pace
60sec front plank on rings
1xAMRAP cable back flys

Friday
A. Back Squat 6@80%, 5@82.5%, 4@85%, 4@85%
B. Paused Front Squats (3sec pause) 4x3
C. FBOM FRIDAY!

Saturday
A. Ring Muscle-ups. Complete 5, 10 or 15 (depending on ability) reps in as few sets as possible.
B. Heavy Thrusters. 4x2-4
C. Fat Grip Chin-ups 5x5-8 (weighted if able), rest 75-90s
D. Group Workout

POWERLIFTING (4x per week)

DAY 1
A. 2 sets: 10 single leg RDL/leg + 10 Bulgarian SS + 10 steps/side lateral band walk
B. Back Squat 5RM (or 87%xAMRAP)
C. DB Bench 3x8 (1ct pause)

DAY 2
A. Bench Press 5RM (or 87%xAMRAP) then 80-82%x2x5
B. 2" Deficit Deadlift 3x5@70%
C. Barbell Row 3x10

DAY 3
A. 2 sets: 10 Bulgarian SS/leg + 10 KB RDL + 10 tempo goblet squat w/ band
B. Deadlift 6x2@75%, 2x1@85-88%
C. 2-3ct Pause Squat 60/70/80%x3

DAY 4
A. Long Pause Bench 70%x3x5
B. Overhead Press 3x8 (around 65%)
C. 3 sets: 10-12 unilateral half kneeling press + 8-15 ring rows
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 5RM (or 87%xAMRAP)
B. Bench Press 5RM (or 87%xAMRAP) then 80-82%x5
C. Barbell Row 2x10

DAY 2
B. Deadlift 4x2@75%, 2x1@85-88%
B. 2-3ct Pause Squat 60/70/80%x3
C. Overhead Press 3x8 (around 65%)

DAY 3
A. 2 sets: 10 Bulgarian SS/leg + 10 KB RDL + 10 tempo goblet squat w/ band
B. Long Pause Bench 70%x3x5
C. 3 sets: 10-12 unilateral half kneeling press + 8-15 ring rows
D. Hollow Body Band Pullover 2x25-30 (use a stronger band or longer hold to increase difficulty)

WEIGHTLIFTING

Workout 1
A. snatch 4x2 @ 70%
B. Jerk 3x3@70-75%
C. Back Squat 3@70%, 3@80%, 2@85%, 5@75%, 10@65%

Workout 2
A. Power Clean + 3 push press. 4 sets.
B. Group Metcon

Workout 3
A. Hang snatch 4x2@75-80%
B. Drop Snatch 3x3 @ 80-85% of best snatch
C. Clean pull 3x4@95-100% of best clean
D. Snatch Grip RDL 3x10 wtih 3sec lowering phase

Workout 4
A. Snatch Pull 3x3@100%
B. 3 sets: barbell walking lunges 5/side + GH raise 6-8reps. rest as needed.
C. Group Metcon

Comment