GROUP CONDITIONING

Monday
EMOM for 5 sets:
Min 1: Bike 15/12/8/6cal
Min 2: 16 KB Swings
Min 3: Front Plank (On Rings if able): 40sec

Tuesday
"Beach Muscles" Partner Workout. 16min AMRAP: Each partner completes: 4 strict chin-ups (palms toward you) + 6 strict toe to bar + 8 push-ups + 12 goblet squats. *comp athletes: sub 6 ring dips for the push-ups

Wednesday
In teams of two, complete 4 sets each: partner 1: row 300/250m, partner 2: row 300/250m, partner 1: run 200m, partner 2, run 200m

Thursday
4 sets for quality, resting as needed: 30m sled push (heavy) + overhead dumbbell walk (heavy) 50m + 50-100m sandbag carry (heavy)

Friday
FBOMB FRIDAY

Saturday
A. Heavy farmers walk (20m). Within 12 minutes, build to a heavy weight for the day and complete 2-4 tough sets at that weight
B. In teams of three, with one partner working at a time, complete 100cals on assault bike. Divide work as desired. (5min time cap)

 

FOUNDATIONS

Workout 1
A. [warm-up], 2 sets, alternating exercises, rest 30sec between exercises:
-Back Squat 6 reps with 3sec lowering phase + 3sec raising phase
-Super plank: 25sec
-Mini-band walks forward + back for 40sec
B. [work sets]:
Paused Above Parallel Back Squats [3sec pause]. 3x6, rest 90sec
C. Group Metcon

Workout 2
A. 3 sets, alternating. rest 60sec between exercises:
-Filly Press 8-12/side
-Pull-ups with 3sec pause at top, 4-6reps
B. 2 sets, no rest:
40m single arm farmer's walk LEFT
30sec side plank on RIGHT [single leg if possible]
40m single arm farmer's walk RIGHT
30sec side plank on LEFT [single leg if possible]

Workout 3
A. 3 sets:
Minute 1: Skater Squat RIGHT 8-12reps
Minute 2: Skater Squat LEFT 8/12reps
Minute 3: Hollow Body Hold 40sec
B. 2 sets, no rest between sets:
40-60sec Tall Kneeling Palloff Presses per side.
C. Group Metcon

Workout 4
A. 3 sets:
Dumbbell Bench Press 6-8reps, rest 45sec
Horizontal Cable Row 6-10reps, rest 45sec
B. 3 sets, rest 30sec between sides: Single Arm Bent-over Row 6-8/side with 2sec pause at top
C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Squat 70/80/90%x3
B. Sandbag Squat + Carry: Squat 1xAMRAP (aim for 20+ reps), rest 60sec then max carry with the bag
C. Group Metcon

Workout 2
A. Bench Press 72.5/82.5/92.5%x3
B. 3 sets: 4 Yates Rows + 10-15 DB Bench
C. Group Metcon

Workout 3
A. Deadlift 70/80/90%x3
B. 1 Arm Farmers Carry 2x50m/hand
C. Group Metcon

Workout 4
A. Press 65/75/85%x5
B. 9min EMOM, min 1: Barbell Row 10 reps, min 2: 30sec max chin ups, min 3: 30sec tempo pushups
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A. 5 sets, alternating, rest 90sec between exercises:
-Barbell Bench Press 5,3,1,5,3
-Weighted Chin-ups 5,3,1,5,3
B. Straight arm lat pull down. 3x10-15reps with controlled tempo. Rest 75sec.
C. Group Metcon
D. 3 rounds. Rest 3min between sets. Row 1000m
 

Tuesday
A. Weightlifting Class with Mylene
B. Bulgarian Split Squats 3x6/side [3sec lowering phase]. Rest 30sec between sides.
C. 2x30m farmers walk, as heavy as you can. Resting as needed.

Wednesday
Competition Class

A. 6x EMOM. 3 [Pwr Clean + Push Press]
--rest 5mins--
B. 5mins for time:
3 Front Squats @ 80%
5 burpees
--rest 5mins--
C. 12min AMRAP (track pace for each round):
-10 HSPU
-15 Pull-ups
-200m run or bike

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

Friday
A. Back Squat. 5x1 @ 90%, 1xAMRAP-1 @ 85%
B. (before or after metcon) 3 sets, alternating, rest 60sec between exercises:
-RDL (use straps to save grip) 10 reps with 3sec lowering phase
-Barbell Hip Thrusts with band around knees (use black band) 10reps
-Ab wheel. AMRAP with [3010] tempo
C. FBOMB

Saturday
A. 5mins Muscle-up Practice OR Complete 10 MU AFAP
B. Fat Grip Strict Pull-ups. 10x2-4 EMOM
C. Push Press 3x4-6. rest 2mins.
D. 2 sets: Bike 15/10cal + 10 burpees. Rest 2min. Repeat x3
E. Wide grip lat pull down 2x15-20reps with 1sec pause at chest, rest 60sec
F. 3 sets:
-L-Sit on Rings, ALAP, rest 0sec
-Double KB Front Rack Carry 40m, rest 0sec
-Dead Bug with hollow body position x30sec. rest 2min

 

POWERLIFTING (4x/Week)

DAY 1
A. Back Squat: build to a heavy double, aim to leave 1 rep in the tank (aim for 90-92%) then 85%x3x3
B. 2ct Pause Squat 75%x2x5
C. Ab Wheel 30 total reps

DAY 2
A. Bench Press: build to a heavy double, aim to leave 1 rep in the tank (aim for 90-92%) then 85%x3x3
B. CG Bench 82.5%x3x4-5
C. 4min, every 30sec: 5 single Arm DB Row

DAY 3
A. Deadlift 93%x1, 85%x3x2
B. 3ct Pause Deadlift (just below knees) 72-75%x2x5
C. 3 sets, alternating: 6-8 barbell curls + 8-10 skullcrushers
D. 400m sandbag carry (as few sets as possible)

DAY 4
A. Bench Press 82.5-85%x3x2
B. 2ct Pause Widegrip Bench 77.5%x2x5
C. Meadow's Rows 3x6-8
D. 3 sets: 8 DB Front Raises + 8 DB Lateral Raises


POWERLIFTING (3x/Week)

DAY 1
A. Back Squat: build to a heavy double, aim to leave 1 rep in the tank (aim for 90-92%) then 85%x1-2x3
B. Bench Press: build to a heavy double, aim to leave 1 rep in the tank (aim for 90-92%) then 85%x1-2x3
C. Ab Wheel 30 total reps

DAY 2
A. Deadlift 93%x1, 85%x2x2
A. Bench Press 82.5-85%x3x2
C. 4min, every 30sec: 5 single Arm DB Row

DAY 3
A. 2ct Pause Squat 75%x2x5
B. CG Bench 82.5%x2x4-5
B. 3ct Pause Deadlift (just below knees) 72-75%x2x5
D. 400m sandbag carry (as few sets as possible)

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch, every 2mins: 2 @60-65%, 2x2@ 70-75%, 2@80% 2x1@85% 2x1@90% 2x2@85%
B. Tall Jerk 3x5 at a tough weight
C. Jerk 8x2 every 90-120sec @ 80-85%
D. Back Squat 12x1-2reps@85% every 90sec (but take more time if needed)

Workout 2
A. 2 sets: 5 tall cleans + 5 muscle cleans from above knee (focus on keeping bar close)
B. Hang Clean 3x3
C. Clean Pick-up Drill 2x4@100%
D. Group Metcon

Workout 3
A. Snatch. Build to a 3RM
B. Clean and Jerk 2x2 @ 80%, 2x1@85% 3x1@90%,
C. Front Squat 3x3
D. Front Squat with Pause Just Above Paralell 2x4 (2sec pause)
E. KB Front Rack Walk. 4x40-60m

Workout 4
A. Position Work a light weight: 3sets: 3 snatch pick-up drill + 3 jumping snatch pull + 3 tall snatch.
B. Drop Snatch + 1 OH Squat with 3sec pause in bottom. 3 tough sets.
C. 3 sets alternating: 12 single let RDL/side + weighted hip thrusts 12reps + poliquin step-ups 15-25reps/side
D. Group Metcon

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