GROUP CONDITIONING

Monday
In teams of two, alternating work each round, 7 sets each: 15 KB swings + 10 wall ball.

Tuesday
4 rounds for time: 50 double unders + 400m/300m row (20/12cal bike)

Wednesday
2 repeats of:
3min aridyne @ 90%.
rest 2min.
3min of 4 burpees + 6 tough ball slams.
rest 2mins

Thursday
8mins:
Right Arm: 2 laps single arm famers walk
Left Arm Down Side Plank (single leg if possible) 30sec
Left Arm: 2 laps single arm farmers walk
Right Arm Down Side Plank, 30sec
--transition/rest 1 mins
8mins:
AMRAP Push-ups
6xToe to Bar (strict)
30 double unders

Friday
FBOMB Friday

Saturday
Team Workout 6 sets each:
12 gym lenghts of shuttles + 4 gym lengths farmers carry with DBs or KBs.

 

FOUNDATIONS

Workout 1
A1. Chin-up Training:
5 sets:
OPTION 1: Chin-ups 2-4reps
OPTION 2: Practice Lock-offs or Partial Reps
OPTION 3: Ring Rows - AMRAP
--rest 60-75sec between A1 and A2
A2. Barbell Bench Press
5x6-8reps
--rest 60-75sec between A2 and A1
B. Group Metcon

Workout 2
A. Deadlift. 3x6-8reps. Rest 90sec
B. Barbell Hip Thust. 3x8-12reps. Pause for 2sec at top of each rep. Rest 60sec On last rep, rest at top position as long as possible!
C. Group Metcon

Workout 3
A. 4-5 sets:
Minute 1: Chin-up Negatives (weighted if possible). 2 reps with 8-15sec lowering phase. Rest 20sec between each rep.
Minute 2: Wide Arm Push-ups 5-10 (weighted if able)
Minute 3: Side Plank, LEFT arm down (single leg if able) 30-40sec
Minute 4: Side Plank, RIGHT arm down (single leg if able) 30-40sec

Workout 4
A. Back Squat 5 sets of 4, EMOM at 8RM
B. Sandbag Carry. 2 sets of 70-100m (equivolent of 7-10 shuttle runs), rest as needed.
C. (*It time) Plank Pull Throughs with Kettlebell 2x30-60sec. rest 60sec
D. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Tempo Back Squat (5sec lowering) 3x6
B. Sandbag Squat 2x10-12 (as heavy as possible)
C. Group Metcon

Workout 2
A. Strict Press + Push Press: 4 strict press then AMRAP push press (aim for 8-10 reps total) 3 sets
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 3x8-10 (per leg)
B. 8min EMOM Anderson Squat 3 reps
C. Group Metcon

Workout 4
A. 12min EMOM, min 1: 1 Arm DB row (right side) 10 reps, min 2: 1 Arm DB row (left side) 10 reps, min 3: 15-25 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.
6 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 2x3000m Rest 4-5mins between sets.

Tuesday
A. Weightlifting Class with Mylene
B. 3x20m farmers walk, as heavy as you can. Resting as needed.

Wednesday
Competition Class

A.
1 Clean + 3 Push Press 7xEMOM
--rest 5mins--
B. 5mins for time:
30 D.U
3 Front Squats @ 80-85%
--rest 5mins--
C. 15min AMRAP (track pace for each round):
-8 unbroken HSPU (*scale # of reps)
-10 unbroken pull-ups (*scale # of reps)
-12 unbroken touch and go power cleans
-200m run OR 20/15cal bike

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

Friday
A. Front Squat (3sec lowering phase) 4x8-10reps
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. 6 sets:
A1. DB Shoulder Press with 3sec lowering phase. 8-12reps, rest 60sec
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 60sec.
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 (done 2% faster than last week) -10mins Row at sustainable pace. -rest 5mins -10mins Assault Bike at sustainable pace -rest 5mins -10mins Row at sustainable pace

 

POWERLIFTING TEAM (3/WEEK)

DAY 1
A. Back Squat 85%x3x4
B. Bench Press 85%x3x4
C. 3 ladders:
Chinups (1, 2, 3, 4, 5)
Heavy KB Swing (5, 4, 3, 2, 1)
Rest as little as possible

DAY 2
A. Deadlift 87.5%x3x3
B. Widegrip Bench 82.5%x3x5
C. 1 Arm DB Row 2-3x6
D. 2 sets, alternating: 8 DB lateral raises + 8 DB front raises

DAY 3
A. Front Squat 80-82.5%x2x5 (of FSQ max)
B. Pause Deadlift 75%x2x3
C. Pendlay Rows 2-3x5
D. DB Incline 2x8, 1x12-15

 

POWERLIFTING TEAM (4/WEEK)

DAY 1
A. Back Squat 85%x4x4
B. Front Squat 80-82.5%x3x5 (of FSQ max)
C. 3 ladders:
Chinups (1, 2, 3, 4, 5)
Heavy KB Swing (5, 4, 3, 2, 1)
Rest as little as possible

DAY 2
A. 30 Cable Back Flies
B. Bench Press 85%x4x4
C. 1 Arm DB Row 3x6
D. 3 sets, alternating: 8 DB lateral raises + 8 DB front raises

DAY 3
A. Deadlift 87.5%x3x3
B. Pause Deadlift 75%x3x3
C. GHR 3x8-10
D. 3 sets, alternating: 6-8 barbell curls + 8-10 tricep pushdowns

DAY 4
A. Widegrip Bench 82.5%x3x5
B. DB Incline 3x8, 1x12-15
C. Pendlay Rows 3x5
D. Crucifix hold: two sets to failure (aiming for 1min+), rest 60-90sec

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch 2@75%, 2x1@80%, 2x1@85%
B. Front Squat 3x3@80%
C. weighted front plank 3x45sec

Workout 2
A. Jerk from rack 2x2@80%, 2x2@85%
B. Push Press 4x2@80%
C. Group Metcon

Workout 3
A. Snatch from Block with 60sec rest: 3x2@75%
B. Clean & Jerk. 2@70%, 3x1@75%, 1@80%, 1@85%
C. Squat 2x5@75%, 2x2@80%

Workout 4
A. Paused OH Squat (pause at top and bottom). 3x2 reps.
B. DB Shoulder Press with 3sec pause at top, 2x6-10reps
C. 2 sets: 8-12 bent-over DB rows + 10-15 back flys +kneeling trap-3raise 10-15reps
D. Group Metcon

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