GROUP CONDITIONING
 

Monday
*Family Day: Group Class at 10am-11am. Open Gym from 11am-12noon.

Tuesday
Team Workout 6 sets each: 12 gym lenghts of shuttles + 4 gym lengths farmers carry with DBs or KBs.

Wednesday
2 sets for time:
-750/600m row OR 40/28cals
-20 knee to elbow
-20 walking lunges with dumbbells at side

Thursday
15mins for quality: 4 l-pull-ups + 5 HSPU + 6 tire flips + 7 sand bag squats

Friday
FBOMB FRIDAY!

Saturday
5 rounds for time with 15min cut-off: 15 push-ups + 10 dumbbell hang power cleans + 10 DB Front Squats
**AND DON't FORGET ABOUT OUR PARTY TONIGHT at 8pm!**

 

FOUNDATIONS

Workout 1
A. Deadlift:
-Warm-ups: 2x6, rest 60sec.
-Work Sets: In 2-3 ramping sets, build to a 3RM, 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. 5 sets alternating:
-Chin-ups (weighted if possible) 2-4 reps, rest 60-90sec.
-Landmine Press, 6-8/side, rest 60-90sec
B. Group Metcon

Workout 3
A. 4 sets:
Minute 1: Side step-up RIGHT, 12 reps
Minute 2: Side Step-up LEFT, 12 reps
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 80-83%x3x5
B. GHR or Heavy KB swing 3x8-10
C. Group Metcon

Workout 2
A. Bench Press 80-83%x3x5
B. Seated DB Press 3x8
C. Group Metcon

Workout 3
A. Trap Bar Deadlift 3x5 (about an 8/10 difficulty)
B. Single leg Skater Squat 2-3x10-12 (to box if needed)
C. Group Metcon

Workout 4
A. DB Floor Press (pause top and bottom) 3x8-10
B. 2-3 sets: 8 DB rows + 8 lat pulldowns + 8 lateral raises + 8 pec flies
C. Group Metcon

 

TRAINING-COMPETITION

*It's the first week of the CrossFit Open! 

Monday
A. 2mins per station:
-double unders
-ring muscle-ups
-Clean and Jerk (Groud to shoulder to overhead) 135/95
-Row for cals
-HSPU

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 2x10-18 @ 60-65%. Rest as needed

Wednesday - COMP CLASS
A. Snatch cycling practice: 6x4 every 90sec.

B. 7mins AMRAP:
-4 snatch at 145/125/105/85 (pick a fairly tough weight)
-6 OH Squats
-8 burpee box jump overs


C. 6mins AMRAP:
-12 KB Swings (overhead)
-8 chest to bar pull-ups

Thursday
A. 3x10min erg. Goal is to get slightly faster each set. Rest 5 min between sets.

B. Complete 3 sets of 60-90sec of deadbugs. Rest as needed between sets.

Friday
Rest/Recovery

Saturday
CF Open Workout

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch from blocks: 3x3 @ 75-80%
B. Tempo Back Squat [5sec lowering phase] 3x3@75-80%
C. Paused Back Squat. 2x5@70%
D. Snatch Pick-up Drill 2x5@max snatch weight
E. band external rotations 3x10-15reps/side

Workout 2
A. 3 sets: 10 single leg RDL + 6 bulgarian split squat + 10-14 single arm DB rows/side with 1sec pause @ top + seated DB press 8-12 reps
B. 2 sets: barbell rows 10reps + front plank on rings 30-60sec + Chinese Plank 30-60sec
C. Group Metcon

Workout 3
A. Snatch. 2 hang snatch + 1 snatch. 4 sets @ 70-80%
B. 1 clean + 3 jerk. 4 sets @ 80%
C. OH Squat. 3x5reps with 5 sec pause @ top and @ bottom. *focus on shoulder position
D. 3 sets: paralette swing through 5-10reps + L-sit 20-30sec

Workout 4
A. 2sets: Back Flys 10-15reps + 10 "A's"
B. Bench Press 3x4-6
C. DB Floor Press 2x8-12reps
D. Group Metcon

 

3/WEEK POWERLIFTING TEAM

DAY 1
A. Deadlift 1@90%, 1@95%, 1@97.5%
B. 3ct Paused Squat 2x2@80-83%
C. 1 Arm DB Row 3x5
D. 2 sets each: 8 hammer curls + 8-10 tricep pushdowns + 8 DB Front Raises

DAY 2
A. Squat 1@90%, 1@95%, 1@97.5%
B. Bench Press 1@90%, 1@95%, 1@97.5%
C. 2 sets, alternating: 8 Lateral Raises + 12 Cable Back Flies + 8 Pec Flies

DAY 3
A. CG Bench 86%x3x3
B. Deadlift from blocks (if your sticking point is the ground use 2" plywood sheets, if higher use 4-6" blocks) 2x3@85%
C. DB Incline bench 2x8
D. 2 sets, alternating: 8-10 GHR + 8-10 Lat Pulldowns

 

4/WEEK POWERLIFTING TEAM

DAY 1
A. Deadlift 1@90%, 1@95%, 1@97.5%
B. 3ct Paused Squat 3x2@80-83%
C. 1 Arm DB Row 4x5
D. Pullups 2x3 (weighted) 2xAMRAP

DAY 2
A. Bench Press 1@90%, 1@95%, 1@97.5%
B. Long (4-5ct) Pause Bench 3x3@77.5-80%
C. Yates Row 3x5
D. 3 sets each: 8 hammer curls + 8-10 tricep pushdowns + 8 DB Front Raises

DAY 3
A. Squat 1@90%, 1@95%, 1@97.5%
B. Deadlift from blocks (if your sticking point is the ground use 2" plywood sheets, if higher use 4-6" blocks) 3x3@85%
C. 3 sets, alternating: 8-10 GHR + 8-10 Lat Pulldowns

DAY 4
A. CG Bench 86%x3x3
B. DB Incline bench 3x8
C. 3 sets, alternating: 8 Lateral Raises + 12 Cable Back Flies + 8 Pec Flies
D. Ab Wheel 30 total reps

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