GROUP CONDITIONING

Monday
Team Workout, complete 6 rounds each:
-Bike 15/9cals
-15 KB Swings

Tuesday
For time:
-40 wall ball
-80 double unders
-30 wall ball
-60 double unders
-20 wall ball
-40 double unders

Wednesday
6 rouds for time:
-5 chin-ups
-10 push-ups
-20 plank shoulder touches
-20 bodyweight walking lunges
 

Thursday
Part A. Turkish Get-ups
5mins of warm-up/technique practice.
5min AMRAP alternating 4/side
*If new, can do TGU Sit-ups

B. 5min AMRAP:
10 box jumps (step down) + 10 ball slams

Friday
FBOMB FRIDAY!

Saturday
3mins on each station for max reps:
-assult bike (cals)
-KB Swings
-Push-ups
-Row (clas)

 

FOUNDATIONS

Workout 1
A. Back Squat: Warm-ups: 2x8, rest 60sec.
B. 3 sets, alternating:
-Paused Back Squat 6 reps, rest 30sec
-Sandbag Squat, 8-12reps, rest 2mins
C. Group Metcon

Workout 2
A. Bench Press. Warm-up sets: 3x6, rest 60sec *use chalk on the bar to practice consistent touch point.
B. Tempo Bench Press (4sec lowering phase): 4x6-8reps
C. Group Metcon

Workout 3
3 sets:
Min1: Barbell Row (palms up grip) x8 reps with 2sec pause at chest
Min 2: Single Leg RDL (right) weighted x10
Min 3: Single Leg RDL (left) weighted x10
Min 4: 30-40sec superman hold (weighted if possible)
Min 5: rest

Workout 4
A. 4 sets, alternating: DB Bench Press 10-12reps, rest 30sec, L-Sit Hold 20-30sec, rest 45-60sec
B. Handstand Hold. 3x30-60sec, rest as needed (if this is too easy, do 1-arm handstand hold)
C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Front Squat 83-85%x3x5
B. Snatch Grip RDL 2x8 (use 30-40% of deadlift 1RM)
C. Group Metcon

Workout 2
A. Strict Press 83-85%x3x5
B. DB Bench Press 3x12-15
C. Group Metcon

Workout 3
A. Deadlift 83-85%x3x5
B. Bulgarian SS (weighted) 3x15
C. Group Metcon

Workout 4
A. Floor Press (use barbell) 4x5 ramping (start around 70%)
B. Chinups 3xAMRAP (weighted if more than 10 reps)
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A. 3 sets: 60sec per station:
-Rowing (cals)
-Bar muscle-ups or Chest to bar pull-ups
-Cluster (clean into thruster) 135/95
-Box Jump Overs
-HSPU
-rest 3mins.
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
A. Kipping HSPU Practice
B. 8mins: Clean Warm-up:
C. 8min AMRAP
-5 Squat Cleans 155-95
-6 bar-over-burpees
-30 Double Unders
D. 6mins AMRAP:
-6 HSPU
-6 Chest to bar pull-ups
-12 KB Swings (overhead)

Thursday
A. 4x6min rowing erg. Goal is to get slightly faster each set. Rest 4 min between sets. B. Complete 3 sets of 60-90sec of deadbugs. Rest as needed between sets.

Friday
Rest/Recovery Day

Saturday
CF OPEN 18.2 @ 12noon

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch from blocks: 3x4 @ 75-80%
B. 3 sets: 2 Tempo Back Squat [5sec lowering phase] + 2 Normal Back Squat @75-85%
C. Paused Back Squat. 1xmax quality reps @ 75%
D. OH Squat 2x5 reps with 5sec pause @ top and @ bottom *focus on being upright and on shoulder position
E. 2-3 sets: band back flys 8-12reps + band external rotations 10-15reps/side + "A's" 8-12 reps. Rest as needed

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

Workout 3
A. Snatch. 1 hang snatch + 1 snatch. 4 sets @ 75-85%
B. clean and jerk. 2x2@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. 1-2sets: ring rows with 2sec pause at top 6-10reps + Back Flys 10-15reps"
B. Bench Press 4x2-4
C. 2 sets: DB Floor Press 8-12reps + half kneeling trap-3 raise
D. Group Metcon

 

3/WEEK POWERLIFTING TEAM

DAY 1
A. Sandbag Squats 2x5 (3sec pause)
B. Squat to 95%x1
C. Bench Press to 95%x1
D. Deadlift to 90%x1
*note: if feeling good push to max

DAY 2
A. Tempo Squat (3-5sec lowering) 70%x3x3
B. Paused Bench Press (3ct pause) 70%x3x3
C. Yates Row 2x5

DAY 3
A. Squat to 1RM
B. Bench Press to 1RM
C. Deadlift to 1RM

 

4/WEEK POWERLIFTING TEAM

DAY 1
NOTES: use this day to practice commands
A. Squat 83%x2x2, 88-95%x1-2x1
B. Competition pause bench (2ct roughly) 90-95%x1, 85%x2
C. Deadlift 85%x1

DAY 2
A. Tempo Squat (3-5sec lowering) 70%x3x3
B. Paused Bench Press (3ct pause) 70%x3x3
C. Yates Row 2x5

DAY 3
A. 30-45min of easy mobility
B. Restoration work / broomstick technique / visualization
C. Optional: Max chats

DAY 4
COMPETITION DAY!

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