GROUP CONDITIONING

Monday
-DB Hang Clean + Overhead: 12-10-8-6-4-2
-Double Unders: 20 reps every set. (singles = 60)

Tuesday
4 sets: AMRAP in 3mins:
4 strict pull-ups
8 push-ups
16 box jumps
Rest 1.5mins between sets.

Wednesday
Every minute on the minute for 15mins:
minute 1: Row 15/10/7cals,
minute 2: 15 ball slams
minute 3: 15/10 burpees

Thursday
4 rounds: In each minute, complete AMRAP in 45sec, then rest/transition to next station:
min 1: single arm farmers walk left
min 2: single arm farmers walk right
min 3: ball slams
min 4: strict toe to bar (controlled lowering phase)

Friday
FBOMB FRIDAY!

Saturday
A. Partner workout, teams of 2 in a relay format: 6 sets each: 10 burpees + 200m row

 

FOUNDATIONS

Workout 1
A. 5 sets:
Minute 1: Tempo Pull-ups [5sec lowering phase] 2-4reps OR Partial rep chin-ups from top down.
Minute 2: Tempo Standing DB Shoulder Press [4sec lowering phase] 5-8reps
Minute 3: 30sec Hollow Body Hold.
B. Group Metcon

Workout 2
A. Bulgarian Split Squat 3x15/side. Rest 30-45sec between sides
B. Split Stance Deadlift 3x15/side. Rest 30-45sec between sides
C. Group Metcon

Workout 3
A1. Chin-up Training:
5 sets:
OPTION 1: Chin-ups 5-8reps
OPTION 2: Practice Lock-offs or Partial Reps
OPTION 3: Chest to Bar Bodyweight Rows 4-6reps
--rest 60-90sec between A1 and A2
A2. DB Bench Press
5x6-10reps
--rest 60-90sec between A2 and A1
B. Group Metcon

Workout 4
A. 4 sets with 30sec rest between exercises.
-LEFT Leg: Cossack Squats with goblet hold 8reps
-RIGHT Leg: Cossack Squats with goblet hold 8reps
-60sec rotating plank with 3sec hold in each position.
B. Sandbag Carry. 2 sets of 60-100m. Rest 2min between sets.

C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Back Squat 92-95%x3x1-2
B. Snatch Grip RDL 2x6 (use 45-55% of deadlift 1RM)
C. Group Metcon

Workout 2
A. Bench Press 93-96%x3x1-2
B. DB Bench Press 3x6-10
C. Group Metcon

Workout 3
A. Deadlift 92-95%x3x1
B. Bulgarian SS (weighted) 3x8
C. Group Metcon

Workout 4
A. Floor Press (use barbell) 4x2 ramping (aim to increase slightly from last week)
B. Chinups 3x2 (weighted) 1xAMRAP (bodyweight)
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A. 5 sets:
-8 Back Squat @ 60-65%
-6-8 Ring Dips
-6-8 strict pull-ups
-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
Weightlifting Class with Mylene
B. Deadlift 2x10-18 @ 60-65%. Rest as needed

Wednesday
A. 12mins:
8 DB Thrusters
8 chest to bar pull-ups
12/8cal bike

--rest 6mins--

B. 12min AMRAP
-6 burpee box jumps
-15 KB Swings
-12/10cal row


Thursday
A. 4x8min rowing erg. Goal is to get slightly faster each set. Rest 4 min between sets.
B. Complete 4 sets of 60-90sec of deadbugs. Rest as needed between sets.

Friday
Rest/Recovery Day

Saturday
CF OPEN 18.5

 

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch 3@65%, 2@70%, 2@75%, 2x2@80%
B. Front Squat. 3x4-6, do a bit more than last week.
C. Paused Front Squat 2x4 with 3sec pause More weight than last week

Workout 2
A. Jerk from rack. 5x3@80%
B. Push Press 3x4-6 with 3sec pause at top
C. Group Metcon

Workout 3
A. Snatch from Block with 60sec rest. 4x2@70%, 4x1@75%, 3x1@80%
B. Clean from block Build to a tough set of 4, then 2x3 @ 90-95%.
C. Tempo Back Squat [50x2] lowering phase 3x4-6
D. Clean Pulls 3x4

Workout 4
A. 5reps.Paused OH Squat (pause at top and bottom). Build to a max, then 2x5 @ 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 3/WEEK

DAY 1
A. Front Squat 72-77%x3x8
B. 3ct Pause Bench 67.5%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 75-80%x3x6
B. DB Bench 4x10
C. 1 Arm DB Row 3x10
D. 3 sets, alternating: 8 curls + 8 skullcrushers

DAY 3
A. Feet Up Bench 65%x3x8-10
B. Snatch Grip RDL 45-55%x2x6
C. 2 sets, alternating: 8 front raises + 8 lateral raises
D. Heavy KB Swing 60 total reps

 

POWERLIFTING TEAM 4/WEEK

DAY 1
A. Front Squat 72-77%x3x8
B. DB Bench 4x10
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 3x8 (4sec lowering, 1sec pause)
B. 3ct Pause Bench 67.5%x3x8
C. 1 Arm DB Row 3x10
D. 3 sets, alternating: 8 curls + 8 skullcrushers

DAY 3
A. Deadlift 75-80%x3x6
B. Snatch Grip RDL 45-55%x3x6
C. Heavy KB Swing 70 total reps

DAY 4
A. Feet Up Bench 65%x3x8-10
B. DB Incline 3x8-10
C. Pendlay Rows 3x8
D. 3 sets, alternating: 8 front raises + 8 lateral raises

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