GROUP CONDITIONING

Monday
Team workout: 6 sets each: 12/8cals bike + 10 shuttles + 10 ball slams (20min cut-off)

Tuesday
5 sets: 30sec battling ropes, 30sec rest, 30sec wall ball, 30sec rest.

Wednesday
Sled Sprints: 8x20m at a weight that's light enough to still run with. + 1x50m

Thursday
4 sets:
Minute 1: 40-60m double KB front rack carry
Minute 2: 50-60m single arm farmer's walk RIGHT
Minute 3: 50-60m single arm farmer's walk LEFT
Minute 4: 30-40sec hollow body hold

Friday
FBOMB FRIDAY

Saturday
4 rounds each, for time: In teams of 2, alternating rounds: 400/300m row + 2 laps (4 gym lengths) sandbag carry

 

FOUNDATIONS

Workout 1
A. 2x10: RDL with KB in Abs, rest 30sec
B. 4 sets, alternating:
Minute 1: 8 reps Bulgarian Split Squat RIGHT
Minute 2: 8 reps Bulgarian Split Squat LEFT
Minute 3: 8 RDL with 3sec lowering phase
Minute 4: 40sec hollow body hold
C. Group Metcon

Workout 2
A. [warm-up + technique practice] 2 sets alternating:
-Band Back Flys 8-12 reps with 2sec pause at back, rest 30sec
-Barbell Bench Press - touch point drill with chalk on the bar - 6 reps with 3sec lowering phase, rest 30sec.
B. [work sets] 3 sets alternating, rest 60-75sec between sets:
-Ring Rows AMRAP
-Barbell Bench Press 5reps
C. Group Metcon

Workout 3
A. [warm-up], 2 QUICK SETS alternating exercises, rest 15sec 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 Back Squats [3sec pause]. 3x5, rest 90sec
*increase weight from 2 weeks ago
C. Group Metcon

Workout 4
A. 4 sets:
Minute 1: Half Kneeling Landmine Press RIGHT 8-10reps
Minute 2: Half Kneeling Landmine Press LEFT 8-10reps
Minute 3: Tempo Chin-ups [4sec lowering phase] 4-6reps
Minute 4: rest.
B. [If time]: L-Sit or Tuck Sit on Paralettes. Accumulate 70sec
C. Group Metcon
 

 

TRAINING-GENERAL

Workout 1
A. Squat 75%x5, 85%x3, 95%x1+
B. One set of max distance sandbag carry (aim for 200+ meters, if you're feeling tough try to beat 300m)
C. Group Metcon

Workout 2
A. Bench Press 75%x5, 85%x3, 95%x1+
B. 2 sets, alternating: 8-10 DB shoulder press + 8-15 tempo ring rows
C. Group Metcon

Workout 3
A. Deadlift 75%x5, 85%x3, 95%x1+
B. 1 Arm Farmers Carry 2x50m/hand
C. Group Metcon

Workout 4
A. Press 70/80/90%x3
B. 4 sets, alternating: 5-8 heavy DB rows/arm + 3-6 chin ups (weighted if needed)
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A. 5 sets, alternating, rest 90sec between exercises:
-Barbell Bench Press 4,4,2,2,2
-Weighted Chin-ups 1-3reps
B. 2k Row time trial.
C. Group Metcon
 

Tuesday
A. Weightlifting Class with Mylene
 

Wednesday
A. GRACE RE-TEST

--rest 8mins

B.
15min AMRAP
-5 OH Squats
-10 pull-ups
-200m row OR 10cal bike

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

Friday
A. Back Squat. Build to a 5RM for the day
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. 1 set: Max unbroken pull-ups.
B. Push Press 5RM
C. Fat Grip Pull-ups 10x2-4 EMOM
D. 4 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 single, aim to leave 1 rep in the tank (aim for 95-97%) then 90%x2x2
B. 2ct Pause Squat 80%x2x3
C. Ab Wheel 30 total reps

DAY 2
A. Bench Press: build to a heavy single, aim to leave 1 rep in the tank (aim for 95-97%) then 90%x2x2
B. CG Bench 85%x3x3
C. 4min, every 30sec: 5 single Arm DB Row

DAY 3
A. Deadlift 95%x1, 85%x2, 90%x2
B. 3ct Pause Deadlift (just below knees) 75-80%x2x4
C. 3 sets, alternating: 5 barbell curls + 8 skullcrushers
D. Deadbugs 2x8-10 (3sec hold)

DAY 4
A. Bench Press 90%x2x2
B. 2ct Pause Widegrip Bench 80%x2x4
C. Meadow's Rows 3x5-8
D. 2 sets: 8 DB Front Raises + 8 DB Lateral Raises

 

POWERLIFTING (3x/Week)

DAY 1
A. Back Squat: build to a heavy single, aim to leave 1 rep in the tank (aim for 95-97%) then 90%x2
B. Bench Press: build to a heavy single, aim to leave 1 rep in the tank (aim for 95-97%) then 90%x2
C. Ab Wheel 30 total reps

DAY 2
A. Deadlift 95%x1, 90%x2
B. Bench Press 90%x2x2
C. 4min, every 30sec: 5 single Arm DB Row

DAY 3
A. 2ct Pause Squat 80%x2x3
B. CG Bench 85%x2x3
C. 3ct Pause Deadlift (just below knees) 75-80%x2x4
D. Deadbugs 2x8-10 (3sec hold)

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch, every 2mins: 2 @60-65%, 2x3@ 70-75%, 3x2-2@80%
B. Tall Jerk 3x5 at a tough weight
C. Jerk 4x3@70%
D. Back Squat, build to a tough set of 3

Workout 2
A. 2 sets: 5 tall cleans + 5 muscle cleans from above knee (focus on keeping bar close)
B. Hang Clean 3x2 @ 70-75%
C. Clean Pick-up Drill 2x3@90%
D. Group Metcon

Workout 3
A. Snatch. Build to a 2RM
B. Clean and Jerk 2x1 @ 80%, 2x1@85% 2x1@90%, 2x1@90-95%
C. Front Squat 3x2
D. Front Squat with Pause Just Above Parallel 2x3 (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 + 2 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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