GROUP CONDITIONING

Monday
In teams of 2: each partner completing 7 rounds: 10 shuttles + 4 gym lengths farmers carry (17min cutoff)

Tuesday
5 rounds for time:
24 KB Swings
12 Alternating Reverse Lunges with KB in Goblet Hold
12 Box Jumps

Wednesday
5 sets:
30sec Battling Ropes
30sec rest
30sec Row
30sec rest
30sec Burpees
30sec rest

Thursday
7mins AMRAP: overhead style walking lunges 16 (8/8) + 4 walll walks (or 20sec Handstand hold) + 20sec L-Sit
2min rest
7mins AMRAP: goblet style cossack squats 16 (8/8) + sandbag carry 4 gym lengths (approx 50m)

Friday
FBOMB FRIDAY!

Saturday
15 rounds for time: 3 chin-ups + 6 push-ups + 9 bodyweight squats (16min cut-off)

 

FOUNDATIONS

Workout 1
A. CHIN-UP TESTING: *If you can do unassisted chin-ups: do 1 set of as many reps as possible as a test. **If you can't do unassisted chin-ups: find a band that allows you do to 1-4reps. Record the band and # of reps.
B. 5 sets: Minute 1: Tempo Pull-ups [5sec lowering phase] 2-4reps
Minute 2: Tempo Standing DB Shoulder Press [4sec lowering phase] 5-8reps
Minute 3: 30sec Hollow Body Hold.
C. Group Metcon

Workout 2
A. Bulgarian Split Squat 3x12/side. Rest 30-45sec between sides
B. Split Stance Deadlift 3x12/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 Conditoning

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 85-88%x3x3
B. Snatch Grip RDL 2x8 (use 35-45% of deadlift 1RM)
C. Group Metcon

Workout 2
A. Bench Press 85-88%x3x3
B. DB Bench Press 3x10-12
C. Group Metcon

Workout 3
A. Trap Bar Deadlift 3x3 (about an 9/10 difficulty)
B. Bulgarian SS (weighted) 3x12
C. Group Metcon

Workout 4
A. Floor Press (use barbell) 4x5 ramping (aim to increase slightly from last week)
B. Chinups 3x5 (weighted) 1xAMRAP (bodyweight)
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A. 4 sets: 60sec per station:
-Bar muscle-ups (sub Chest to bar pull-ups)
-Box Jump Overs
-HSPU
-Bike
-rest 3mins.

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. 8mins:
6 reps Snatch 65/95
24 Double Unders

B. 8min AMRAP
-8HSPU
-16 box jump overs

C. 8min AMRAP
-10 chest to bar pull-ups
-15/10cals bike

Thursday
A. 3x10min 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 18.3 @ 12noon

 

POWERLIFTING TEAM 4x/Week

DAY 1
A. Front Squat 65-70%x4x8
B. DB Bench 4x12
C. 5min EMOM Strict Pull-ups & Ab-wheel: 5 pull-ups follwed immediately by 5 reps ab-wheel

DAY 2
A. Tempo Goblet (or sandbag) Squat 4x8 (4sec lowering, 1sec pause)
B. 3cnt Pause Bench 4x8@62.5%
C. 1 Arm DB Row 3x12
D. 3 sets, alternating: 12 curls + 12 skullcrushers

DAY 3
A. Deadlift 65-70%x3x8
B. Snatch Grip RDL 35-45%x3x10
C. Heavy KB Swing 50 total reps

DAY 4
A. Feet Up Bench 3x12@60%
B. DB Incline 3x12
C. Pendlay Rows 3x12
D. 3 sets, alternating: 12 front raises + 12 lateral raises

 

POWERLIFTING TEAM 3x/Week

DAY 1
A. Front Squat 65-70%x3x8
B. 3cnt Pause Bench 3x8@62.5%
C. 5min EMOM Strict Pull-ups & Ab-wheel: 5 pull-ups follwed immediately by 5 reps ab-wheel

DAY 2
A. Deadlift 65-70%x3x8
B. DB Bench 3x12
C. 1 Arm DB Row 3x12
D. 2 sets, alternating: 12 curls + 12 skullcrushers

DAY 3
A. Feet Up Bench 3x12@60%
B. Snatch Grip RDL 35-45%x3x10
C. 2 sets, alternating: 12 front raises + 12 lateral raises
D. Heavy KB Swing 50 total reps

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch from blocks: 3x3 @ 85%
B. 3 sets: 3 Tempo Back Squat [5sec lowering phase] + 2 Normal Back Squat @75-85%
C. OH Squat 2x5 reps with 5sec pause @ top and @ bottom *focus on being upright and on shoulder position
D. 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: 12 single leg RDL + 10 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. 10x1 EMOM @ 75-85%
B. clean and jerk. 3x3@70-80%
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 6x2 @ 85-90%
C. 2 sets: DB Floor Press 8-12reps + half kneeling trap-3 raise
D. Group Metcon

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