GROUP CONDITIONING

Monday
4 sets: On a 2 min clock: Row 300/200m + AMRAP burpees over rower in remaining time
rest 2min
Score = total # burpees

Tuesday
7min AMRAP: 10 DB Push Press 10 DB Front Squat 20 double unders

Wednesday
Tabata Row (8sets). rest 60sec. Tabata Wall ball. rest 60sec. Tabata assault bike.
Score = your lowest round on each interval

Thursday
4 sets, EMOM
min 1: 6 tire flips
min 2: 10 heavy KB Swings
min 3: 150/100m row AFAP
min 4: 6-10 toe to bar, strict

Friday
FBOMB FRIDAY

Saturday
Prowler Sprints!
6x15m + 1x50m

 

FOUNDATIONS

Workout 1
A. 4-5 sets:
Minute 1: Pull-ups. 4-6reps
Minute 2: Barbell Shoulder Press 7-10reps *add weight from 2 weeks ago
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) 6/5/3/8
B. Sandbag Pause Squat 2x8-10 (3ct pause in the bottom)
C. Group Metcon

Workout 2
A. Strict Press 3x6-8
B. DB incline Bench 2x8-10
C. DB Bench Press 2xAMRAP (aim for 10-15 reps)
D. Group Metcon

Workout 3
A. 4 sets: 3 Anderson Squats + 4 high box jumps
B. 1 Arm DB Row: 6 sets of 8 reps, alternating hands every 30sec
C. Group Metcon

Workout 4
A. 4 sets: 8 Yates Rows + AMRAP tempo pushups (aim for 20-25, add weight if needed) + 5 Ab Wheel, rest 60sec
B. 4 sets, alternating: 5 Rear deltflies + 5 DB bicep curls
C. Group Metcon

 

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)
*try to beat last week

B. Lever Hold (straight arms). 5x holds for ALAP. Rest 45sec.

C. Group Metcon

D. 2 sets at a sustainable pace (no drop off from set 1 to set 2)"
Row 1500m + 50 double unders + Bike 50/40cals
--rest 4mins 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.
1 Clean + 3 Thrusters 6xEMOM

--rest 5mins--

B. 5mins for time:
3 push press (from rack) @ 80%
20 double unders

--rest 5mins--

C. 15min AMRAP (track pace for each round):
-8 unbroken HSPU (*scale # of reps)
-12 unbroken pull-ups (*scale # of reps)
-16 unbroken Thrusters
-500m row or 30/20cal Bike

Thursday
REST or Recovery:
2x
10mins row at 50% pace.
10min bike @ 50% pace.

Friday
A. Back Squat. 5x4 @ 80%. Do AMRAP on final set.
B. 4 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. 5 sets:
A1. Barbell Shoulder Press 2-4reps, 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. Keep same pace for all rowing sets and biking sets respectively. -Row 1000m
-rest 3mins
-Bike 50cals
-rest 3mins
-Row 1000m
-rest 3mins
-Bike 50cals
-rest 3mins
-Row 1000m
 

 

POWERLIFTING (4x/Week)

DAY 1
A. Back Squat 5RM (aim for around 87%) then 82%x5
B. Front Squat 87%x2x3 (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 5RM (aim for around 87%) then 82%x2x5
C. CG Bench 85%x2x3
D. 1 Arm DB Row 3x8

DAY 3
A. Deadlift 72.5%x4x3, 77.5%x2, 82.5%x2, 88%x2
B. Pause Deadlift 80%x3x2
C. GHR 3x8-10
D. 3 sets, alternating: 6-8 barbell curls + 8-10 skullcrushers

DAY 4
A. Widegrip Bench 85%x4x3
B. DB Incline 3x6-8, 1x10-12
C. Pendlay Rows 3x8
D. 3 sets, rest 60sec: 5 Pull-ups + 4 Sandbag to shoulder
 

POWERLIFTING (3x/Week)

DAY 1
A. Back Squat 5RM (aim for around 87%) then 82%x5
B. Bench Press 5RM (aim for around 87%) then 82%x5
C. 5min EMOM Strict Pull-ups & Ab-wheel: 5 pull-ups follwed immediately by 5 reps ab-wheel

DAY 2
A. Deadlift 72.5%x3x3, 82.5%x2, 88%x2
B. CG Bench 85%x3x3
C. 1 Arm DB Row 2-3x8

DAY 3
A. Front Squat 87%x2x3 (of FSQ max)
B. Pause Deadlift 80%x2x2
C. Pendlay Rows 2-3x8
D. DB Incline 2x6-8, 1x10-12

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch. 3x2@75%, 2x2@80%, 2x2@85%, 3x1@90%
B. Hang Clean 3x3@75%
C. Back Squat, 1xmax @ 80%. Rest 3mins 1xmax @ 75%. Try to beat last week

Workout 2
A. Tall Jerk Practice 5x5
B. Push Press 10x2 EMOM
C. Group Metcon

Workout 3
A. Snatch 10x1 EMOM with no misses starting at 80%
B. Clean & Jerk. 2@70%, 2@75%, 2x2@80%, 2x2@85%, 2x1@90%
C. Speed Squat, 10x2 @ 80% EMOM

Workout 4
A. Paused OH Squat (pause at top and bottom). 5x3 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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