GROUP CONDITIONING

Monday
Every minute on the minute for 18mins: minute 1: Bike 13/8cals, minute 2: 15 heavy ball slams (comp group do 12 HPClean), minute 3: 30sec of battle ropes.

Tuesday
1 set, for time:
Row 500m
50 wall ball
Row 500m
(complete in heats if there aren't enough rowers, or sub 30cal bike)

Wednesday
For time:
DB Thrusters + Box Jumps (step down)
20, 15, 10, 5

Thursday
12min AMRAP:
4 HSPU or 8 Push-ups
8 strict pull-ups
12/12 walking lunges (DB suitcase hold)

Friday
FBOMB FRIDAY!

Saturday
5 rounds for time:
10 plate ground to overhead (45/25)
10 (5/5) overhead reverse lunges
10 plate squats (hold plate in chest)

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 x10
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 tempo goblet squats (3sec lowering) + 10 KB swing + 10 banded glute bridge (3sec hold)
B. Tempo Back Squat (4sec lowering) 3x5 (use around 90% of last week's top weight)
C. Front Squat 2x5 (increase weight slightly from last week)
D. Group Metcon

Workout 2
A. 2 sets: 6 unilateral half kneeling press/arm (bottoms up if able) + 20s/side side plank (leg up if able) + 20m single arm farmers carry (weight at shoulder)
B. Tempo Strict Press (5sec lowering) 5x5 (use around 90% of last week's top weight)
C. (if time) 2x8-10 DB Row
D. Group Metcon

Workout 3
A. 2 sets: 10 single leg RDL/leg + 8 single leg glute bridge/side
B. Tempo Deadlift (5sec lowering, 1sec pause on ground) 3x5 (use around 90% of last week's top weight)
C. Group Metcon

Workout 4
A. 4 sets: 8 DB Bench + 5-8 chin ups (weighted if able)
B. 3 sets: 8-10 landmine press + 8-10 Meadows row
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. Barbell Push Press 4x2-3, rest 2mins
*goal = beat last week

C. 5 sets, Bent-over Barbell Row x8 reps + AMRAP HSPU, rest 90-120sec (no rest between rows and HSPU)

D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Deadlift 3x5@80%

Wednesday
COMP CLASS

A. Thrusters 6x2 EMOM

—-rest 5mins—-

B. AMRAP in 7mins [18.5; 12.5; 11.6]
3 thrusters + 3 chest to bar PU
6 thrusters + 6 chest to bar PU
9 thrusters + 9 PU...
Climb the ladder as high as possible.

---rest 5mins---

C. AMRAP in 8mins
row 30/20cals + 15 DB Hang Power Cleans + 20m DB walking lunges (front rack)


Thursday
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 4x4@85%
B. Paused Front Squats (3sec pause) 4x3
C. FBOM FRIDAY!

Saturday
A. Bar Muscle-ups. Complete 5, 10 or 15 (depending on ability) reps in as few sets as possible.
B. Heavy Thrusters. 3x2-4 *goal = beat last week
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 sandbag squat + 30sec banded around knee hip thrusts (3sec hold)
B. Back Squat: build to a heavy double (leave 1 rep in the tank, around 3RM weight or 88-90%), then 80%x3x5
C. DB Bench 3x8 (1ct pause)

DAY 2
A. Bench Press: build to a heavy double (leave 1 rep in the tank, around 3RM weight or 88-90%), then 80%x3x5
B. Pause Deadlift (3ct pause 1” off floor) 3x6@65%
C. Barbell Row 3x10

DAY 3
A. 2 sets: 10 Bulgarian SS/leg + 10 Goodmorning to Squat (light) + 10m lateral band walk/side
B. Deadlift 3RM (90-92%) then 82.5%x4x2
C. Pause Squat (2ct pause) 60/70/75%x4

DAY 4
A. Long Pause Bench 72.5%x4x6-8
B. Overhead Press 70%x5x5
C. 3 sets: 8-10 unilateral half kneeling press + 8-10 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 a heavy double (leave 1 rep in the tank, around 3RM weight or 88-90%), then 80%x2x5
B. Bench Press: build to a heavy double (leave 1 rep in the tank, around 3RM weight or 88-90%), then 80%x3x5
C. Barbell Row 2x10

DAY 2
A. Deadlift 3RM (90-92%) then 82.5%x4x2
B. Pause Squat (2ct pause) 60/70/75%x4
C. Overhead Press 70%x5x5

DAY 3
A. 2 sets: 10 Bulgarian SS/leg + 10 Goodmorning to Squat (light) + 10m lateral band walk/side
B. Long Pause Bench 72.5%x3x6-8
C. 3 sets: 8-10 unilateral half kneeling press + 8-10 DB Row
D. Hollow Body Band Pullover 2x25-30 (use a stronger band or longer hold to increase difficulty)

WEIGHTLIFTING

Workout 1
A. Hang snatch 4x3
B. Drop Snatch + 4 OH Squats. 3 tough sets.
C. Back Squat 3x4-6 tough sets. Leave 1 rep in the tank. If you get 6, automatically increase the weight. If you're not able to get 4, lower the weight. Start at approx 80%
D. Snatch Pull 3x4@95%

Workout 2
A. Clean from blocks 4x3
B. Push Press 3x3-5
C. Group Metcon

Workout 3
A. Snatch 8x1 EMOM @ 80%
B. Back Squat, 1@90%, 5x1 EMOM@85%. Then Paused Back Squat 3x3 (3sec pause at bottom)
C. Clean Pull 4x3@105%
D. Snatch Grip RDL 2x10, add 5-15lbs from last week

Workout 4
A. Clean + 2 Jerks. 4 sets
B. 3 sets: barbell walking lunges 6/side + GH raise 6-8reps + ring rows for max reps
C. Group Metcon

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