GROUP CONDITIONING

Monday
Part A: 8 sets (8 min) Row 40sec, rest 20sec. --rest 2min-- Part B: 8min AMRAP: 4 shuttles + 6 wall ball

Tuesday
14min amrap: 1-arm KB swings 12/12 + 1 lap pinch grip farmers walk + split stance wall ball 10/10 + 10 toe to bar

Wednesday
7 rounds for time (14min cut-off): 40 double unders + 20 DB Snatchs (10/10) + 10 push-ups (or HSPU)

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
3 rounds for time: 12 heavy thrusters + 15 pull-ups + 200m run. [if too cold, sub 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.
C. Group Metcon

Workout 2
A. Bulgarian Split Squat 3x6/side with 3sec lowering phase. Rest 30-45sec between sides
B. Split Stance Deadlift 3x8/side. Rest 30-45sec between sides
C. Group Metcon

Workout 3
A1. Chin-up Training:
5-6 sets (depending on time):
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. Goblet Bulgarian SS 4x15 (per leg)
B. Sandbag Squat 3x20 (as heavy as possible)
C. Group Metcon

Workout 2
A. Single Arm DB press: build up to a tough set of 5 for the day, start w/ weaker arm and match on stronger side. Then drop weight and 3x6-8
B. Strict Chin-ups (20, 30 or 40 reps) pick appropriate # and hit the rep goal in as few sets as possible
C. (optional) Deadbugs 2-3x8-10
D. Group Metcon

Workout 3
A. Single Leg RDL 3x12-15 (per leg)
B. Every 90sec for 7 rounds: Anderson Squat 5 reps
C. Group Metcon

Workout 4
A. 12min EMOM, min 1: 1 Arm DB row (right side) 12 reps, min 2: 1 Arm DB row (left side) 12 reps, min 3: 20-30 tempo pushups (add weight if needed)
B. Ab Wheel (20, 25 or 30 reps) pick appropriate # and hit the rep goal in as few sets as possible
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A. 5 sets, alternating, rest 90sec between exercises:
-DB Bench Press (3sec lowering phase) 8-12reps
-Tempo Chin-ups (3sec lowering phase) 6-8reps
B. Fat Grip Barbell Rows 4x8-10, rest 60-90sec between sets.
C. Group Metcon
D. Row 5KM @ 70%

Tuesday
Weightlifting Class with Mylene
*Finish with farmers walk: 3x60-100m, resting as needed.

Wednesday
Competition Class

A. Grace. 30x Clean and overhead for time 135/95 [8min cut-off]
--rest 6mins--

B. 20min AMRAP (track pace for each round):
-10 unbroken pull-ups (*scale # of reps)
-15 unbroken OH Squats (*scale load)
-200m run

Thursday
REST or Recovery:
15mins row at 50% pace.
15min bike @ 50% pace.

Friday
A. Front Squat (3sec lowering phase) 3x8-10reps
B. 3 sets, alternating, rest 60sec between exercises:
-Bulgarian Split Squats (3sec lowering phase) 8reps
-RDL x12 reps (use straps as needed)
-Barbell Hip Thrusts (2sec pause at top) 6-10reps
C. FBOMB

Saturday
A. 5 sets:
A1. DB Shoulder Press with 3sec lowering phase. 8-12reps, rest 60-90sec
A2. Legless rope climbs x AMRAP with max 5sec reset between reps. (OR, substitube: 6x6 chest to bar bodyweight rows with 3sec pause at top). rest 60-90sec.
B. 3 sets alternating: Dumbbell Lateral Raise 3x10-15reps, rest 60sec, Wide grip lat pull down 10-15reps with 1sec pause at chest, rest 60sec
C. Aerobic Intervals
-10mins Row at sustainable pace.
-rest 5mins
-10mins Assault Bike at sustainable pace
-rest 5mins
-10mins Row at sustainable pace:

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch 3@75%, 2@80%, 2@85%, 1@90%, 2@85%, 2@80%
B. Front Squat 6@70%, 6@80%, 3@85%, 1@90%, 2x2-4@85%
C. Pause Front Squat 2x2 with 5sec pause

Workout 2
A. Jerk from rack. 5x3@85%
B. Push Press 6x2 with 3sec pause at top
C. Group Metcon

Workout 3
A. Snatch from Block with 60sec rest: 3x3@70%
B. Clean & Jerk. 3@70%, 2@75%, 2x2@80%, 2x1@85%
C. Tempo Squat [50x2] lowering phase 6x3

Workout 4
A. Paused OH Squat (pause at top and bottom). 4x3 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 80%x3x6
B. Front Squat 75-77.5%x3x6 (of FSQ max)
C. 5min EMOM Strict Pull-ups & Ab-wheel: 5 pull-ups follwed immediately by 5 reps ab-wheel

DAY 2
A. 30 Cable Back Flies
B. Bench Press 80%x4x6
C. 1 Arm DB Row 3x8
D. 3 sets, alternating: 10-12 DB lateral raises + 10-12 DB front raises

DAY 3
A. Deadlift 82%x3x5
B. Pause Deadlift 70%x3x5
C. GHR 3x10-12
D. 3 sets, alternating: 8-10 barbell curls + 10-12 tricep pushdowns

DAY 4
A. Widegrip Bench 77.5%x3x6
B. DB Incline 3x8-10
C. Pendlay Rows 3x6
D. Crucifix hold: one set for max time (aiming for 1min+)

 

POWERLIFTING TEAM 3/WEEK

 

A. Back Squat 80%x3x6
B. Bench Press 80%x3x6
C. 5min EMOM Strict Pull-ups & Ab-wheel: 5 pull-ups follwed immediately by 5 reps ab-wheel

DAY 2
A. Deadlift 82%x3x5
B. Widegrip Bench 77.5%x3x6
C. 1 Arm DB Row 2x8
D. 2 sets, alternating: 10-12 DB lateral raises + 10-12 DB front raises

DAY 3
A. Front Squat 75-77.5%x2x6 (of FSQ max)
B. Pause Deadlift 70%x2x5
C. Pendlay Rows 2-3x6
D. DB Incline 2x8-10

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