GROUP CONDITIONING

Monday
A. Partner workout, teams of 2 in a relay format: 5 sets each: 15 wall ball + 250m row

Tuesday
5 sets: 30sec battling ropes, 30sec rest, 30sec assault bike, 30sec rest, 30sec ball slams, 30sec rest.

Wednesday
"GFUNK" 15min amrap: 10 burpees + 30 double unders. compare to:Mar 4 1205, April 21 2015, June 6th 2016, Aug 28th

Thursday
15min for quality: 30-50reps/side single leg skips + 10 strict toe to bar + 15 KB Swings

Friday
FBOMB Friday!

Saturday
6 rounds for time (15min cut-off): 1 lap pinch grip farmers walk + 10 thrusters with ball slam ball + 30 double unders

 

FOUNDATIONS

Workout 1
A. Deadlift:
-Warm-ups: 2x6, rest 60sec.
-Work Sets: In 2-3 ramping sets, build to a 5RM, rest 2min
B. (if time): deadbug exercise with hollowbody hold (legs only, slow tempo).2-3 sets of max reps. rest 60sec.
C. Group Metcon

Workout 2
A. 4 sets alternating:
-Chin-ups (weighted if possible) 4-6 reps, rest 60-90sec.
-Landmine Press, 8-12/side, rest 60-90sec
B. Group Metcon

Workout 3
A. 4 sets:
Minute 1: Bulgarian Split Squat RIGHT, 6 reps with 3sec lowering phase
Minute 2: Cross-over step-up LEFT, 6 reps with 3sec lowering phase
Minute 3: 30sec Adductor Side Plank RIGHT
Minute 4: 30sec Adductor Side Plank LEFT
https://www.youtube.com/watch?v=ANaBs58yD24

Workout 4
A. 4 sets:
Minute 1: Chin-ups (or if unable, do lat pull down) x 6-10 reps.
Minute 2: Snatch Grip RDL (keep shoulder blades squeezed together) 10 reps
Minute 3: DB Bench Press 6-10 reps
Minute 4: rest

 

TRAINING-GENERAL

Workout 1
A. Back Squat 75-79%x3x6
B. GHR or Heavy KB swing 3x12
C. Group Metcon

Workout 2
A. Strict Press 75-79%x3x6
B. Seated DB Press 3x10
C. Group Metcon

Workout 3
A. Trap Bar Deadlift 3x6 (about a 8/10 difficulty)
B. Single leg Skater Squat 2-3x8-10 (to box if needed)
C. Group Metcon

Workout 4
A. DB Floor Press (pause top and bottom) 3x12-15
B. 2-3 sets: 10 DB rows + 10 lat pulldowns + 10 lateral raises + 10 pec flies
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A. 2 sets: 5mins work, 5mins rest:
5 ring muscle-ups + 10 HSPU + 15/10cals row
B. Group Metcon
C. 3sets:
10-15 band back flys + 10-15 band external roations/side + 20-30sec L-Sit Hold on paralettes

Tuesday
Weightlifting Class with Mylene
B. Deadlift 2x12-15 @ 55-60%. Rest as needed

Wednesday
A. 5sets every 3mins
6 Cleans (any style) 165/135/95
6 Chest to bar pull-ups
30 double unders

B. 20-15-10-5
Row cals + Thrusters (95/65)

Thursday
A. Gymnastic skill work:
12mins every 60sec.
Segment 1: 4-5 wall walks, controlled tempo
Segment 2: tucked front lever hold 10-2-sec
B. Aerobic Session at 65% pace. 3xBike 5min. Row 5min
C. 2sets:
10-15 band back flys + 10-15 band external roations/side + 20-30sec L-Sit Hold

Friday
A. Front Squat 2x1.1.1.1, rest 15sec insdie cluster. Rest 3mins.
B. Snatch. 10,8,6 Rest 2-3mins
C. FBOMB
D. 2 sets: Weighted GHD Hip Extensions. 12reps with 4sec pause at top
E. 2 sets: 60sec of deadbug exercise maintaining hollow body, controlled tempo

Saturday
A. 2 sets:
-Row 500m
-15 toe to bar
-15 push press @ 65/95lbs/115
---rest 5mins---
B. 2 sets:
-Bike 20/15cals
-15 chest to bar pull-ups
-15 OH Squats 65/95/115
C.Group Metcon
D. 20 strict toe to bar. Rest as needed

 

WEIGHTLIFTING STREAM

Workout 1
A. 2 high hang snatch + 1 hang (from just above knee) snatch. 4 sets @ 70-75%
B. Back Squat 8,6,4,8
C. Clean Pull 3x5@85%

Workout 2
A. 4 sets: 12 single leg RDL + 10 bulgarian split squat + 10 single arm half-kneeling band row with 5 sec pause + 10-15 landmine press
B. front plank on rings 3x30-60sec
C. Group Metcon

Workout 3
A. Snatch every 2mins. 5x3@70%
B. Clean + 3 Jerk. 5 sets @ 70-80%, every 2min
C. Front Squat 3x4-6@75-80%
D. 3 sets: paralette swing through 5-10reps + L-sit 20-30sec

Workout 4
A. 2sets: Back Flys 10-15reps + trap-3 raise with band 10-15reps.
B1. Bench Press 8,6,4,8
B2. Ring Rows, max reps with 2sec pause @ top
C. Group Metcon

 

4-DAY/WEEK POWERLIFTING TEAM

A. Deadlift: 3RM or 92%xAMRAP
B. 3ct Paused Squat 3x4@74-77%
C. 1 Arm DB Row 4x6-8
D. Pullups 3xAMRAP

DAY 2
A. Bench 5x3@70%, 3x2@75,80,85%
B. Long (4-5ct) Pause Bench 3x5@72.5%
C. Yates Row 3x8
D. 3 sets each: 12 hammer curls + 12-15 tricep pushdowns + 12 DB Front Raises

DAY 3
A. Squat 5x3@70%, 3x2@75,80,85%
B. Deadlift from blocks (if your sticking point is the ground use 2" plywood sheets, if higher use 4-6" blocks) 4x5@65-70%
C. 3 sets, alternating: 12 GHR + 12-15 Lat Pulldowns

DAY 4
A. CG Bench 79%x3x6
B. DB Incline bench 3x10-12
C. 3 sets, alternating: 12 Lateral Raises + 15 Cable Back Flies + 12 Pec Flies
D. Ab Wheel 30 total reps

 

3-DAY/WEEK POWERLIFTING TEAM

DAY 1
A. Deadlift: 3RM or 92%xAMRAP
B. 3ct Paused Squat 2x4@74-77%
C. 1 Arm DB Row 2-3x6-8
D. 2 sets each: 12 hammer curls + 12-15 tricep pushdowns + 12 DB Front Raises

DAY 2
A. Squat 3x3@70%, 2x2@80,85%
B. Bench 3x3@70%, 2x2@80,85%
C. 2 sets, alternating: 12 Lateral Raises + 15 Cable Back Flies + 12 Pec Flies

DAY 3
A. CG Bench 79%x3x6
B. Deadlift from blocks (if your sticking point is the ground use 2" plywood sheets, if higher use 4-6" blocks) 2x5@65-70%
C. DB Incline bench 2x10-12
D. 2 sets, alternating: 12 GHR + 12-15 Lat Pulldowns

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