GROUP CONDITIONING

Monday
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

Tuesday
5 rounds for time: 20 KB swings + 20 walking lunges (10/10) holding the kettlebell (goblet style)

Wednesday
Fran (if you can do at least 8 pull-ups) or Modified Fran (21-15-9 on Thrusters, 15-12-9 for Burpees) *compare to Jan 4 2016, Jun 8 2016, Aug 30 2016

Thursday
18mins for quality: 5 tire flips + max chin-ups + 100m row for speed + 20-40sec L-Sit on Paralettes

Friday
Special Hours for Good Friday
Group Class (FBOMB Style!): 10am-11am
Open Gym: 11am-12noon
Closed: 12noon

Saturday
A. Team tire flips (back and forth). 3x60sec. B. Team sandbag carry relay. 5 gym lengths per person. C. 5min amrap: 5 burpees + 5 box jumps (step down).

 

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 45sec *use chalk on the bar to practice consistent touch point.
B. Tempo Bench Press (4sec lowering phase): 5x4-6reps, rest 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. 5 sets, alternating: DB Bench Press 10-12reps, rest 30sec, L-Sit Hold 20-30sec, rest 45-60sec
B. Handstand Hold. 2x60-90sec, rest as needed (if this is too easy, do 1-arm handstand hold)
C. Group Metcon
 

TRAINING-GENERAL

Workout 1
A. Back or Front Squat (your choice): to a 1RM
B. Snatch Grip RDL 2x5 (use 50-60% of deadlift 1RM)
C. Group Metcon

Workout 2
A. Bench Press or Strict Press (your choice): to a 1RM
B. DB Bench Press 2x6-10
C. Group Metcon

Workout 3
A. Deadlift or Trap Bar Deadlift: to a 1RM
B. Bulgarian SS (weighted) 2x8
C. Group Metcon

Workout 4
A. Floor Press (use barbell): build to a max set of 2 for the day, don’t go to failure, 2’s all the way up. If that feels good go for a heavy single
B. Chinups 5/3/1 (weighted) 1xAMRAP (bodyweight)
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A. 2k Row time trial.
B. 5 sets, alternating, rest 60-90sec between exercises:
-DB Bench Press 8-12reps
-Tempo Chin-ups (3sec lowering phase) 6-8reps
C. Group Metcon
D. Fat Grip Barbell Rows 4x8-10, rest 60-90sec between sets.

Tuesday
Weightlifting Class with Mylene

Wednesday
Competition Class - TBD

Thursday
REST or Recovery:
30mins row at 60% pace.

Friday
A. Front Squat 3x6-8reps
B. 3 sets, alternating, rest 60sec between exercises:
-Bulgarian Split Squats (3sec lowering phase) 8reps
-RDL x12 reps (use straps as needed)
-Glute-Ham Raise 6-10reps
C. FBOMB

Saturday
A. 3 sets:
A1. Barbell Shoulder Press with 3sec lowering phase. 6-8reps, rest 20sec
A2. Barbell Push Press with 3sec lowering phase (at same weight) for AMRAP, rest 2mins.
B. Alternate Dumbbell Front Raise and Dumbbell Lateral Raise 3x10-15reps, rest 60sec
C. Group Metcon

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch 4x1@75%, 2x2@80%, 2x2@85%
B. Front Squat. 5x2-4
C. Pause Front Squat 3x3 with 5sec pause

Workout 2
A. Jerk from rack. 5x2@85%
B. Push Press 5x3 with 3sec pause at top
C. Group Metcon

Workout 3
A. Snatch from Block with 60sec rest: 3x3@70%, 2x2@75%, 2x2@80%
B. Clean from block. Build to a tough set of 2, then 2x3 @ 90% of that.
C. Tempo Squat [50x2] lowering phase 5x2-4
D. Clean Pulls 3x5

Workout 4
A. Paused OH Squat (pause at top and bottom). 3x6 reps.
B. 3 sets: 8-12 bent-over DB rows + 10-15 back flys +kneeling trap-3raise 10-15reps
C. Group Metcon

 

POWERLIFTING TEAM 4/Week

DAY 1
A. Back Squat 75%x3x8
B. Front Squat 70-75%x2x8 (of FSQ max)
C. 2 rounds:
Chinups (5, 4, 3, 2, 1)
Ab Wheel (5, 4, 3, 2, 1)
Rest 2min between rounds

DAY 2
A. 30 Cable Back Flies
B. Bench Press 75%x3x8
C. 1 Arm DB Row 3x10
D. 3 sets, alternating: 10-12 DB lateral raises + 10-12 DB front raises

DAY 3
A. Deadlift 78%x3x5
B. Pause Deadlift 67.5%x3x5
C. GHR 3x10-12
D. 3 sets, alternating: 10 barbell curls + 10-12 tricep pushdowns

DAY 4
A. Widegrip Bench 75%x3x6
B. DB Incline 3x8-10
C. Pendlay Rows 3x8
D. Crucifix hold: one set for max time (aiming for 1min+)

 

POWERLIFTING TEAM 3/Week

DAY 1
A. Back Squat 75%x3x8
B. Bench Press 75%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 78%x3x5
B. Widegrip Bench 75%x3x6
C. 1 Arm DB Row 2x10
D. 2 sets, alternating: 10-12 DB lateral raises + 10-12 DB front raises

DAY 3
A. Front Squat 70-75%x2x8 (of FSQ max)
B. Pause Deadlift 67.5%x2x5
C. Pendlay Rows 2-3x8
D. DB Incline 2x8-10

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