GROUP CONDITIONING WORKOUTS

Monday
5 sets:
Minute 1: 15/12/7 cals bike
Minute 2: 20 Wall Ball
Minute 3: Front Plank 45sec

Tuesday
1 set for time:
Row 1000/800m (or sub: bike 50/35)
50 Single Arm DB Hang Snatches (switch arms every 5 reps)
30 toe to bar

Wednesday
12min AMRAP: 3 chin-ups + 6 push-ups + 9 goblet squats + 12 KB swings (same weight as for squats)

Thursday
16min AMRAP: In teams of 2, with one partner completing a full round in rely style: row 150m AFAP + 4 gym lengths of a HEAVY sandbag carry (this should be challenging)

Friday
FBOMB FRIDAY!

Saturday
A. Battling ropes:
30sec on, 60sec off: alternating waves, claps, snakes, claps, alternating waves.
B. 4 sets: row 200m all out. rest 2-3min between sets

 

FOUNDATIONS

Workout 1
A. Back Squat: Warm-ups: 2x8, rest 60sec.
B. 3 sets, alternating:
-Paused Back Squat 8 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. 3-4 sets (time depending, but aim for 4), alternating exercises:
B1. Tempo Bench Press (4sec lowering phase): 4-6reps, rest 60sec
B2. Tempo Chin-ups (4sec lowering phase); 4-6reps, rest 60-90sec
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 88-91%x3x2-3
B. Snatch Grip RDL 2x8 (use 40-50% of deadlift 1RM)
C. Group Metcon

Workout 2
A. Strict Press 88-91%x3x2-3
B. DB Bench Press 3x8-10
C. Group Metcon

Workout 3
A. Deadlift 88-91%x3x2-3
B. Bulgarian SS (weighted) 3x10
C. Group Metcon

Workout 4
A. Floor Press (use barbell) 4x3 ramping (aim to increase slightly from last week)
B. Chinups 3x3 (weighted) 1xAMRAP (bodyweight)
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A. 5 sets:
-30sec: Front Squats @ 55% (from rack)
-30sec HSPU
-60sec Bike
-rest 2mins.
B. Group Metcon
C. 2-3sets:
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 2x10-15 @ 60%. Rest as needed

Wednesday
A. 8mins:
10 reps Snatch 65/95
12/8cal bike

B. 8min AMRAP
-10 HSPU
-20 KB swings (overhead)

C. 8min AMRAP
-10 chest to bar pull-ups
-10 box jump overs

Thursday
A. Back Squat, set 1: 8reps, Set 2: 6 reps. Set 3: 4 reps.  *leave 1-2 reps in the tank on each set. Adjust load accordingly.
B. 4x6min rowing erg. Goal is to get slightly faster each set. Rest 3 min between sets.
C. Complete 4 sets of 60-90sec of deadbugs. Rest as needed between sets.

Friday
Rest/Recovery Day

Saturday
CF OPEN 18.4

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch Cluster [rep 1 from hips, rep 2 from about knee, rep 3 from floor. Don't drop the bar, keep your grip on it] Build up to a max with the cluster, then drop down 15% for 2 more sets.
B. Front Squat 3x4-6
C. Paused Front Squat 2x5 with 4sec pause
D. Cross-Over Step-up 2x20/side

Workout 2
A. Jerk from rack. 5x2@80%
B. Push Press 3x4-6 with 3sec pause at top
C. Group Metcon

Workout 3
A. Snatch from block 3x3@75%
B. Clean from Block. Build to a tough triple, then 2x4@90% of that.
C. Back Squat 4x4-6, leave 2 reps in the tank
D. Bulgarian SS 2x10/side

Workout 4
A. 3 Paused OH Squat. Build to a max, then 2 sets @ 85-90% of that.
B. 3 sets: 8-12 bent-over DB rows + 10-15 back flys +kneeling trap-3raise 10-15reps
C. Group Metcon

 

 

POWERLIFTING TEAM x4/Week

DAY 1
A. Front Squat 70-75%x4x8
B. DB Bench 4x12
C. 2 rounds:
Chinups (5, 4, 3, 2, 1)
Ab Wheel (5, 4, 3, 2, 1)
Rest 2min between rounds

DAY 2
A. Tempo Goblet (or sandbag) Squat 4x8 (4sec lowering, 1sec pause)
B. 3ct Pause Bench 65%x4x8
C. 1 Arm DB Row 3x12
D. 3 sets, alternating: 10 curls + 10 skullcrushers

DAY 3
A. Deadlift 70-75%x3x8
B. Snatch Grip RDL 40-50%x3x8
C. Heavy KB Swing 60 total reps

DAY 4
A. Feet Up Bench 62.5%x3x10
B. DB Incline 3x10
C. Pendlay Rows 3x10
D. 3 sets, alternating: 10 front raises + 10 lateral raises

 

POWERLIFTING TEAM x3/Week

DAY 1
A. Front Squat 70-75%x3x8
B. 3ct Pause Bench 65%x3x8
C. 2 rounds:
Chinups (5, 4, 3, 2, 1)
Ab Wheel (5, 4, 3, 2, 1)
Rest 2min between rounds

DAY 2
A. Deadlift 70-75%x3x8
B. DB Bench 3x12
C. 1 Arm DB Row 3x12
D. 2 sets, alternating: 10 curls + 10 skullcrushers

DAY 3
A. Feet Up Bench 62.5%x3x10
B. Snatch Grip RDL 40-50%x2x8
C. 2 sets, alternating: 10 front raises + 10 lateral raises
D. Heavy KB Swing 60 total reps

Comment