GROUP CONDITIONING

Monday
20-15-10-5
Ball slams
Burpees

Tuesday
For time:
-40 wall ball
-20 box jumps (step down)
-30 wall ball
-15 box jumps (step down)
-20 wall ball
-10 box jumps (step down)

Wednesday
6 sets: 30sec battling ropes, 60sec rest, 30sec assault bike, 60sec rest,

Thursday
5 sets:
Minute 1: 40sec heavy farmer's walk AFAP.
Minute 2: 30sec AMRAP: HSPU or push-ups
Minute 3: 30sec hollow body hold or 7-10reps ab/barbell roller
 

Friday
FBOMB Friday!

Saturday
For time:
400m run
40 KB swings
200m run
20 KB Swings
100m run
10 KB swings

 

FOUNDATION

Workout 1
A. 4-5 sets:
Minute 1: Pull-ups. 4-6reps
Minute 2: Barbell Shoulder Press 8-12reps
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 8. 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 x12
Minute 2: Cross-Over Step Down LEFT leg x12
Minute 3: GHD Hip Extensions with 3sec pause at top x 10-15
Minute 4: Rest
B. Group Metcon

 

 

TRAINING-GENERAL

Workout 1
A. Sandbag Squat 3x10-15 (as heavy as possible)
B. Front Step Up 3-4x12 (per leg)
C. Group Metcon

Workout 2
A. Strict Press + Push Press: strict press then AMRAP push press (aim for 8-12 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 3x10-12 (per leg)
B. Every 90sec for 7 rounds: Anderson Squat 4 reps
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. 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. *try to beat last week
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
A. Weightlifting Class with Mylene
B. Farmers walk: 3x60-100m, resting as needed.
C. *If time: 20min assault bike at 70%

Wednesday
Competition Class

A.
1 Clean + 2 Thrusters 7xEMOM

--rest 5mins--

B. 5mins for time:
30 D.U
3 Power Cleans @ 85% of your best PC.

--rest 5mins--

C. 15min AMRAP (track pace for each round):
-6 unbroken HSPU (*scale # of reps)
-8 unbroken pull-ups (*scale # of reps)
-15 unbroken thrusters
-500m row (or 30/20cal bike)

Thursday
REST or Recovery:
1-2 sets:
10mins row at 50-60% pace (easy to hold a conversation).
10min bike @ 50-60% 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. 5 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
-10mins Row at sustainable pace.
-rest 5mins
-10mins Assault Bike at sustainable pace
-rest 5mins
-10mins Row at sustainable pace:

 

POWERLIFTING TEAM x4/Week

DAY 1
A. Back Squat 82.5%x3x5
B. Front Squat 77.5-80%x3x5 (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 82.5%x4x5
C. 1 Arm DB Row 3x8
D. 3 sets, alternating: 8-10 DB lateral raises + 8-10 DB front raises

DAY 3
A. Deadlift 85%x3x4
B. Pause Deadlift 72.5%x3x4
C. GHR 3x8-10
D. 3 sets, alternating: 8 barbell curls + 10 tricep pushdowns

DAY 4
A. Widegrip Bench 80%x3x5
B. DB Incline 3x8
C. Pendlay Rows 3x6
D. Crucifix hold: two sets to failure (aiming for 1min+), rest 60-90sec

 

POWERLIFTING TEAM x3/Week

DAY 1
A. Back Squat 82.5%x3x5
B. Bench Press 82.5%x3x5
C. 5min EMOM Strict Pull-ups & Ab-wheel: 5 pull-ups follwed immediately by 5 reps ab-wheel

DAY 2
A. Deadlift 85%x3x4
B. Widegrip Bench 80%x3x5
C. 1 Arm DB Row 2x8
D. 2 sets, alternating: 8-10 DB lateral raises + 8-10 DB front raises

DAY 3
A. Front Squat 77.5-80%x2x5 (of FSQ max)
B. Pause Deadlift 72.5%x2x4
C. Pendlay Rows 2-3x6
D. DB Incline 2x8

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch 3@75%, 3@80%, 2@85%, 1@90%, 3@80%, 2@85%, 1@90%
B. Front Squat 6@70%, 6@80%, 3x3@85%, 2x6@80%
C. weighted front plank 3x45sec

Workout 2
A. Jerk from rack 2x4@75%, 2x3@80%, 2x3@85%,
B. Push Press 4x4 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%, 3x2@80%, 2x2@85%
C. Tempo Squat [50x2] lowering phase 4x5

Workout 4
A. Paused OH Squat (pause at top and bottom). 3x5 reps.
B. Push Press 2x6-10
C. 3 sets: 8-12 bent-over DB rows + 10-15 back flys +kneeling trap-3raise 10-15reps
D. Group Metcon

Comment