GROUP CONDITIONING

Monday
2 repeats of: 4min row @ 85%. rest 1min. 4min of 8 ball slams + 6 shuttles. rest 1mins

Tuesday
2 sets for time: 50 double unders + 25 wall ball + 25 KB Swings

Wednesday
4 sets:
Minute 1: Double KB Front Rack Carry
Minute 2: AMRAP Box Jumps (step down)
Minute 3: AMRAP Chin-ups
Minute 4: Rest

Thursday
Prowler Sprints!
Build to the heaviest weight you can do for 15m.

Friday
FBOMB FRIDAY

Saturday
1 Set For time:
30 DB Hang Power Cleans
30 burpees

 

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
5x4-6reps
--rest 60-75sec between A2 and A1

B. Group Metcon

Workout 2
A. Deadlift. 3x8-10reps. 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 2, EMOM at 5RM
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. 2ct Pause Squat 3x5 (around 70%)
B. Bulgarian SS 3x12/12
C. Group Metcon

Workout 2
A. Strict Press 3x5-6
B. DB incline Bench 2x8
C. DB Bench Press 2xAMRAP (aim for 8-10 reps)
D. Group Metcon

Workout 3
A. 5 sets: 5 Anderson Squats + 5 box jumps, rest 90sec
B. 1 Arm DB Row: 8 sets of 6 reps, alternating hands every 30sec
C. Group Metcon

Workout 4
A. 12min EMOM, min 1: Barbell Row 10 reps, min 2: Lat Pulldowns 10 reps, min 3: 15-25 tempo pushups (add weight if needed)
B. 3 sets, alternating: 5 Rear delt flies + 5 DB bicep curls
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A. 5 sets, alternating, rest 90sec between exercises:
-Barbell Bench Press 4-6reps (4sec lowering phase)
-Strict Pull-ups 4-6reps (4sec lowering phase)
*try to beat last week

B. Straight arm lat pull down. 3x10-15reps with controlled tempo. Rest 75sec.

C. Group Metcon

D. 3 rounds at a sustainable pace. Row 750m + Run 400m + Bike 40/30cals
*Track time for each element (i.e. row, run and bike in set 1, 2 and 3). Goal is to maintain or get slightly faster each set, and to still have something left in the tank upon completion

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
A. 3 Snatch + 2 OH Squat. EMOM x5 --- --rest 5mins-- B. 5mins for time: 3 Power Cleans @ 80% of best pwr clean 6-8 HSPU
--rest 5mins-- C. 15min AMRAP (track pace for each round): -14 unbroken pull-ups (*scale # of reps) -15/10cal bike
-20 overhead KB Swings -200m run

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

Friday
A. Back Squat. 5x2 @ 85%. Do AMRAP on final set.
B. (before or after metcon) 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 82-87%x5x3
B. Front Squat 88-90%x2x2 (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 82-87%x5x3
C. CG Bench 87%x2x2
D. 1 Arm DB Row 3x6

DAY 3
A. Deadlift 82-87%x3x3
B. Pause Deadlift 82.5%x2x2
C. GHR 3x8-10
D. 3 sets, alternating: 5-8 barbell curls + 6-10 skullcrushers

DAY 4
A. Widegrip Bench 85%x4x3
B. DB Incline 3x6-8
C. Pendlay Rows 3x6
D. 2 ladders:
Single Arm KB Press (1, 2, 3)
alternating hands

 

POWERLIFTING (3x/Week)

DAY 1
A. Back Squat 82-87%x3x3
B. Bench Press 82-87%x3x3
C. 5min EMOM Strict Pull-ups & Ab-wheel: 5 pull-ups follwed immediately by 5 reps ab-wheel

DAY 2
A. Deadlift 82-87%x3x3
B. CG Bench 87%x2x2
C. 1 Arm DB Row 2-3x6

DAY 3
A. Front Squat 88-90%x2x2 (of FSQ max)
B. Pause Deadlift 82.5%x2x2
C. Pendlay Rows 2-3x6
D. DB Incline 3x6-8

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch. 2@75%, 2@80%, 2x1@85%, 2x1@90% 2x1@95%
B. Hang Clean 3x3@75%
C. Back Squat, 1xmax @ 85%. Rest 3mins 1xmax @ 80%. Try to beat last week

Workout 2
A. Tall Jerk Practice 5x5
B. Jerk 3x3@70%
C. Push Press 6, 4, 2, 4, 2
D. Group Metcon

Workout 3
A. Snatch 5x1 EMOM @ 70-80%. 5x1 EMOM @ 80-85%
B. Clean & Jerk. 2@70%, 2@75%, 2x1@80%, 2x1@85%, 2x1@90%, 2x1@95%
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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