GROUP CONDITIONING

Monday
Complete as many rounds as possible in 7mins:
-5 heavy DB thrusters
-25/10 double unders

Tuesday
2 repeats of:
4min aridyne @ 85%.
rest 1min.
4min of 5 burpees + 10 KB Swings.
rest 1mins

Wednesday
6mins AMRAP:
-8 double KB swings
-10/10 double KB walking lunges (front rack)
-10 box jumps (step down)
--rest 2mins
6mins: Row

Thursday
4 rounds: In each minute, complete AMRAP in 45sec, then rest/transition to next station:
min 1: single arm farmers walk left
min 2: single arm farmers walk right
min 3: sandbag squats
min 4: sandbag (or heavy slam ball) overhead presses

Friday
FBOMB FRIDAY!

Saturday
In teams of 2, each teammate completes a full round before switch.
5 full rounds each: 60m sandbag carry + 300/200m row

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 2-4 reps
C. Group Metcon

Workout 2
A. 4 sets, alternating:
-Paused Bench Press 4 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 6
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. 2 sets: 10m Goblet Lateral Band Walks/side (band around knees, every 5m perform 3 Goblet Squats) + 10 banded glute bridge (3sec hold)
B. Back Squat 3x4 ramping
C. Front Squat 2x4
D. Group Metcon

Workout 2
A. 3 sets: 6 unilateral half kneeling press/arm + 3-6 chin ups (slow lowering) + 5 inch worm pushups
B. Strict Press 4x4 ramping
C. (if time) 2x15-20 DB Row
D. Group Metcon

Workout 3
A. 2 sets: 40-60m sandbag carry + 10 single leg RDL/leg
B. Deadlift 4x4 ramping
C. Group Metcon

Workout 4
A. 3 sets: 6-8 Barbell Bench Press (1sec pause on chest) + AMRAP pull-ups (stopping 1-2 shy of failure)
B. (if time) 2 sets: 8-10 seated DB press + 8-10 DB row (1sec pause)
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, 8, 6, 6, 4, 4

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 3x5@80%

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. 6xEMOM 6 Power Cleans

B. [12min cut-off]
2 Rounds for time:
100 double unders
20 OH Squats
20 chest to bar pull-ups

C. 12min AMRAP:
Row 300/225m
6-10 HSPU


Thursday
REST or Recovery workout:
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)
60sec AMRAP back flys with 4sec pause at back

Friday
A. Front Squats 8,6,4
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. 3 sets:
Bench Press 6-8reps, 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: 10 single leg RDL/leg + 10 goblet squat w/ band around knee + 30sec banded around knee hip thrusts (3sec hold)
B. Back Squat: build to a 2RM (around 90-92%), then 82%x3x5
C. DB Bench 3x8 (1ct pause)

DAY 2
A. Bench Press: build to a 2RM (around 90-92%), then 82%x3x5
B. Pause Deadlift (3ct pause 1” off floor) 2x5@75%
C. Barbell Row 3x8-10

DAY 3
A. 2 sets: 10 Squater Squat/leg + 10 Goodmorning to Squat (light) + 10m lateral band walk/side
B. Deadlift build to a single (leave 1 rep in the tank, around 93%) then 85%x3x2
C. Pause Squat (2ct pause) 65/75/80%x3

DAY 4
A. Long Pause Bench 75%x4x5
B. Overhead Press 72.5%x3x5
C. 3 sets: 8-10 unilateral half kneeling press + 6-8 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 2RM (around 90-92%), then 82%x2x5
B. Bench Press: build to a 2RM (around 90-92%), then 82%x2x5
C. Barbell Row 2x8-10

DAY 2
A. Deadlift build to a single (leave 1 rep in the tank, around 93%) then 85%x3x2
B. Pause Squat (2ct pause) 65/75/80%x3
C. Overhead Press 72.5%x3x5

DAY 3
A. 2 sets: 10 Squater Squat/leg + 10 Goodmorning to Squat (light) + 10m lateral band walk/side
B. Long Pause Bench 75%x4x5
C. 3 sets: 8-10 unilateral half kneeling press + 6-8 DB Row
D. Hollow Body Band Pullover 2x25-30 (use a stronger band or longer hold to increase difficulty)

WEIGHTLIFTING

Workout 1
A. Snatch from blocks. Build to a tough double then 2x2 @ 90% of top weight for the day.
B. Drop Snatch + 1 OH Squats. 4 tough sets.
C. Back Squat 3x2-4 tough sets. If you get 4 reps, increase the weight, if you can't get at least 2, decrease.
D. Snatch Pull 3x3@100%

Workout 2
A. Tall Jerk 3x5, then Jerk from Rack, build to a tough tripple for the day.
B. Clean from blocks 3x4
C. Group Metcon

Workout 3
A. Snatch to max for the day, then 2x2@90% of that
B. Clean and jerk 3x1@90%, if feeling good go to max for the day
C. Front Squat, sets of 3 all the way up, build to a heavy set for the day

Workout 4
A. Clean pulls 4x3@110%
B. 3 sets: barbell walking lunges 4/side + pendlay rows 10reps + GH raise 8-10reps
C. Group Metcon

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