GROUP CONDITIONING

Monday
Part A: 7sets Row 40sec, rest 20sec.
--rest 2min--
Part B: 7min AMRAP: 4 shuttles + 6 wall ball

Tuesday
8min amrap: DB Hang Power Cleans 12 reps + 10 box jumps

Wednesday
For time:
10 rounds of 4 shuttles and 2 burpees,
then Row 1000m,
then 40cals on assault bike. 20 minute cut-off

Thursday
16mins for quality: 2 laps of gym sandbag carry + 20-30sec L-sit on paralettes + 6-10 HSPU

Friday
FBOMB FRIDAY!

Saturday
Team Workout (relay style). 6 sets each. rotate each round: 10cals assault bike + 20 ball slams

 

FOUNDATIONS

Workout 1
A. Back Squat:
-Warm-ups: 2x6, rest 60sec.
-Work Sets: 4x2-4reps, rest 2min
B. (if time): deadbug exercise with hollowbody hold (legs only, slow tempo).3xmax reps. rest 90sec.
C. Group Metcon

Workout 2
A. Bench Press, Build to a 1RM. Rest 1.5-2mins between sets.
B. Bodyweight Row (rings or bar). 4xmax reps with 1sec pause at top, rest 60sec between sets.
C. Group Metcon

Workout 3
A. 4 sets, alternating exercises:
*try to increase the load from last week
Minute 1: Right leg reverse lunge 12reps
Minute 2: Left leg Reverse Lunge 12reps
Minute 3: 60sec Mini-band Walk. (5m backward, 5m forward)
Minute 4: Weighted Glute Bridge 8-10
Minute 5: Rest

B. Group Metcon

Workout 4
A. 4-5 sets EMOM:
Min 1: Seated Dumbbell Shoulder Press 6-8reps (controlled tempo)
Min 2: Lat Pull Down 6-8 reps (1sec pause at chest)
Min 3: Weighted Front Plank 45sec
Min 4: Rest.
B. Group Metcon

 

TRAINING-GENERAL

 

Workout 1
A. Front Squat 78-80%x3x6
B. GHR or Heavy KB swing 3x10
C. Group Metcon

Workout 2
A. Bench Press 78-80%x3x6
B. Seated DB Press 3x8-10
C. Group Metcon

Workout 3
A. Tempo Deadlift (3-5sec lowering) 3x6 (use around 75-78%)
B. Single leg Skater Squat 2-3x8-12 (to box if needed)
C. Group Metcon

Workout 4
A. DB Floor Press (pause top and bottom) 3x10-12
B. 2-3 sets: 8 DB rows + 8 lat pulldowns + 8 lateral raises + 8 pec flies
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A. 10 ring muscle-ups + 15 cleans @ 135 + 20 HSPU + 40cals row + 20HSPU + 15 cleans + 10 bar muscle-ups
B. Group Metcon
C. 3sets:
10-15 band back flys + 10-15 band external roations/side + 20-30sec L-Sit Hold on paralettes

Tuesday
A. Weightlifting Class with Mylene
B. Deadlift 2x12-18 @ 55-60%. Rest as needed

Wednesday
A. Kipping HSPU Practice

B. Snatch Cycling Practice
7x5 Every 90sec: 95/75/55

C. 12mins AMRAP:
-6 snatch 115/75
-8 toe to bar
-10 bar facing burpees

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 Build to a 5RM for the day
B. Clusters (i.e. Clean into Thruster). 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 1000m
-15 toe to bar
-15 push press @ 65/95lbs/115
---rest 5mins---
B. 2 sets:
-Bike 25/18cals
-15 chest to bar pull-ups
-15 OH Squats 65/95/115
C. Group Metcon [optional]
D. 20 strict toe to bar. Rest as needed


WEIGHTLIFTING STREAM

Workout 1
A. Snatch from blocks: 4x4 @ 70-75%
B. Tempo Back Squat [5sec lowering phase] 4x5@70-75%
C. Snatch pull 2x5@80%
D. band external rotations 3x10-15reps/side

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@75%
B. Clean + Jerk. 5x2 @ 75-85%, every 2min
C. 2 Paused Front Squat + 2 front squat. 5 sets
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 6,4,2,6
B2. Ring Rows, max reps with 2sec pause @ top
C. Group Metcon

 

POWERLIFTING TEAM (4/week)

DAY 1
A. Deadlift 80%x3, 85%x2, 90%x1 (this should be fairly easy)
B. 3ct Paused Squat 3x3@77-80%
C. 1 Arm DB Row 4x6
D. Pullups 3x3 (weighted) 2xAMRAP

DAY 2
A. Bench Press: 3RM or 92%xAMRAP
B. Long (4-5ct) Pause Bench 3x4@75%
C. Yates Row 3x6-8
D. 3 sets each: 10 hammer curls + 10-12 tricep pushdowns + 10 DB Front Raises

DAY 3
A. Squat: 3RM or 92%xAMRAP
B. Deadlift from blocks (if your sticking point is the ground use 2" plywood sheets, if higher use 4-6" blocks) 3x5@75-80%
C. 3 sets, alternating: 10-12 GHR + 10-12 Lat Pulldowns

DAY 4
A. CG Bench 81%x3x5
B. DB Incline bench 3x8-10
C. 3 sets, alternating: 10 Lateral Raises + 12 Cable Back Flies + 10 Pec Flies
D. Ab Wheel 30 total reps

 

POWERLIFTING TEAM (3/week)

DAY 1
A. Deadlift 80%x3, 85%x2, 90%x1 (this should be fairly easy)
B. 3ct Paused Squat 2x3@77-80%
C. 1 Arm DB Row 3x6
D. 2 sets each: 10 hammer curls + 10-12 tricep pushdowns + 10 DB Front Raises

DAY 2
A. Squat: 3RM or 92%xAMRAP
B. Bench Press: 3RM or 92%xAMRAP
C. 2 sets, alternating: 10 Lateral Raises + 12 Cable Back Flies + 10 Pec Flies

DAY 3
A. CG Bench 81%x3x5
B. Deadlift from blocks (if your sticking point is the ground use 2" plywood sheets, if higher use 4-6" blocks) 2x5@75-80%
C. DB Incline bench 2x8-10
D. 2 sets, alternating: 10-12 GHR + 10-12 Lat Pulldowns

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