GROUP CONDITIONING

Monday
"Jackie" For time: 1000m row (or 55 cals assault bike) + 50 thrusters (35/45) + 30 chin-ups (any style)

Tuesday
4 rounds for time: 10 toe to bar + 20 ball slams + 40 double unders

Wednesday
2 repeats of: 4min aridyne @ 85%. rest 1min. 4min of 5 burpees + 10 KB Swings. rest 1mins

Thursday
18mins for quality: Turkish Get-ups Sit-ups 10 per side + 1.5 laps/side single arm farmers walk + 15 sandbag or goblet squats

Friday
FBOMB FRIDAY

Saturday
For time:
30,20,10reps
-Wall Ball
-Walking Lunges

 

FOUNDATIONS

Workout 1
A. 4-5 sets:
Minute 1: Pull-ups. 4-6reps
Minute 2: Barbell Shoulder Press 7-10reps
Minute 3: Front Plank (weighted if possible) 30-45sec
Minute 4: Rest

B. Group Metcon

Workout 2
A. Back Squat. Over 4-5 total sets, build to a tough set of 5. Then perform 1xAMRAP @ 90% of that weight.
B. Front Step-up 2x15-20/side, rest 20sec between sides.
C. Group Metcon

Workout 3
A. 4-5 sets:
Minute 1: Bodyweight Row to bar (chest to bar) AMRAP
Minute 2: 5-10 push-ups (weighted if able)
Minute 3: L-Sit: Accumulate 15-30sec
Minute 4: Rest

B. Group Metcon

Workout 4
A. 4 sets:
Minute 1: Cross-Over Step Down LEFT leg x15
Minute 2: Cross-Over Step Down LEFT leg x15
Minute 3: GHD Hip Extensions with 3sec pause at top x 10-15
Minute 4: Rest

B. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Tempo Back Squat (5sec lowering) 3x5, 1x8-10
B. Sandbag Pause Squat 2x8-12 (3ct pause in the bottom)
C. Group Metcon

Workout 2
A. Strict Press 3x7-10
B. DB incline Bench 2x8-12
C. DB Bench Press 2xAMRAP (aim for 12-18 reps)
D. Group Metcon

Workout 3
A. Pendlay Row 7min EMOM of 8 reps
B. 3-4 sets: 5 Anderson Squats + 3 high box jumps
C. Group Metcon

Workout 4
A. 8min EMOM, min 1: 30sec KB RDL, min 2: 30sec AMRAP pull ups
B. 4 sets, alternatin

 

TRAINING-COMPETITION

Monday
A. 5 sets, alternating, rest 90sec between exercises:
-Barbell Bench Press 6-8reps (3sec lowering phase)
-Strict Pull-ups 4-6reps (3sec lowering phase)
B. Tucked Lever Hold (straight arms). 5x holds for ALAP. Rest 45sec.
C. Group Metcon
D. Row 2x3000m without any drop-off between set 1 and 2. rest 4-5mins between sets

Tuesday
A. Weightlifting Class with Mylene
B. 3x20m farmers walk, as heavy as you can. Resting as needed.
C. Front Step Downs (weighted) 3x10/side. Rest 30sec between sides.
 

Wednesday
Competition Class

A.
4 Snatch @ 75% 7xEMOM

--rest 5mins--

B. 5mins for time:
8 shuttles (OR: sub: 6cal bike)
3 Thrusters @ 80-85%

--rest 5mins--

C. 15min AMRAP (track pace for each round):
-8 unbroken HSPU (*scale # of reps)
-12 unbroken pull-ups (*scale # of reps)
-15 unbroken OH Squats
-500m row or 30/20cal Bike

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

Friday
A. Back Squat. 5x6 @ 75%. Do AMRAP on final set.
B. 3 sets, alternating, rest 60sec between exercises:
-Weighted Hip Extensions on GH Machine x10-15 with 2sec hold at told
-Barbell Hip Thrusts (2sec pause at top) 6-10reps
C. FBOMB

Saturday
A. 5mins Muscle-up Practice OR Complete 20 Muscle-ups in as few sets as possible, resting as needed.

B. 4 sets:
A1. Barbell Shoulder Press 4-6reps, rest 0sec
A2. Barbell Push Press AMRAP, rest 60sec
A3. 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 90sec.

C. Wide grip lat pull down 2x15-20reps with 1sec pause at chest, rest 60sec

D. Aerobic Intervals. 2 sets: (at max pace without any drop off from set 1 to set 2)
-Row 1500m
-rest 4mins
-Bike 45/35cal
-rest 4mins
 

 

POWERLIFTING (4x/Week)

DAY 1
A. Back Squat 88%x3x3
B. Front Squat 85%x3x3 (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 88%x3x3
C. 1 Arm DB Row 3x5
D. 3 sets, alternating: 8 DB lateral raises + 8 DB front raises

DAY 3
A. Deadlift 5RM (aim for around 87%)
B. Pause Deadlift 77.5%x3x3
C. GHR 3x8-10
D. 3 sets, alternating: 6-8 barbell curls + 8-10 tricep pushdowns

DAY 4
A. Widegrip Bench 85%x3x3
B. DB Incline 3x6-8, 1x10-12
C. Pendlay Rows 3x5
D. Crucifix hold: two sets to failure (aiming for 1min+), rest 60-90sec

 

POWERLIFTING (3x/Week)

DAY 1
A. Back Squat 88%x3x3
B. Bench Press 88%x3x3
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 5RM (aim for around 87%)
A. Widegrip Bench 85%x3x3
C. 1 Arm DB Row 2-3x5
D. 2 sets, alternating: 8 DB lateral raises + 8 DB front raises

DAY 3
A. Front Squat 85%x2x3 (of FSQ max)
B. Pause Deadlift 77.5%x2x3
C. Pendlay Rows 2-3x5
D. DB Incline 2x6-8, 1x10-12

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch. 3x2@75%, 3x2@80%, 3x2@85%
B. Hang Clean 3x3@70%
C. Back Squat, 1xmax @ 80%. Rest 3mins 1xmax @ 75%

Workout 2
A. Push Press 8x2 EMOM
B. 2-3sets:, alternating: Muscle Snatch 15-20reps + DB Shoulder Press 10-15reps with 2sec pause at top) + L-sit on paralettes, accumulate 30sec
C. Group Metcon

Workout 3
A. Snatch 10x1 EMOM, with no misses starting at 80%, build by feel.
B. Clean & Jerk. 2@70%, 2@75%, 2x2@80%, 2x2@85%
C. Back Squat 3x5@80%

Workout 4
A. Paused OH Squat (pause at top and bottom). 3x5 reps.
B. Crossover Step-up 15reps + DB Rows 8-12reps with 1sec pause at top + 10-15 "W's"
C. Group Metcon

 

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