GROUP CONDITIONING

Monday
5mins: 5 toe to bar + 8 push-ups, rest 2min. 5mins: 20 double unders + 5 burpees. Rest 2mins. 5mins: assault bike.

Tuesday
2 repeats of: 3min row @ 85%. rest 2min. 3min of 12 wall ball + 8 box jumps (step down). rest 2mins

Wednesday
5 sets: 40sec battling ropes, rest 20sec, 40sec rowing, 20sec rest, 40sec plank forward touches, 20sec rest.

Thursday
7mins AMRAP: overhead style walking lunges 16 (8/8) + 20sec L-Sit
2min rest
7mins AMRAP: goblet style cossack squats 16 (8/8) + sandbag carry 4 gym lengths (approx 50m)

Friday
FBOMB FRIDAY

Saturday
team workout: 7 rounds each (20min cut-off) , alternating. Run with plate overhead 50m + run with plate in stomach 50m + squat with plate 15 reps. Each partner completes 1 full round before swapping, relay style. Either hand-off your plate to your partner or tag them to allow them to start the next round.

 

FOUNDATIONS

Workout 1
A. 4-5 sets:
Minute 1: Pull-ups. 4-6reps
Minute 2: Barbell Shoulder Press 4-6reps *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 3. 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) 3x3, 1x6-8
B. Sandbag Squat + Carry: Squat 1xAMRAP (aim for 20+ reps), rest 60sec then max carry with the bag
C. Group Metcon

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

Workout 3
A. 3 sets: 6-8 Yates Row + 5-8 Ab Wheel
B. Anderson Squat 5x3, build to a 3RM
C. Group Metcon

Workout 4
A. 9min EMOM, min 1: 30sec KB RDL, min 2: 30sec AMRAP pull ups, min 3: 30sec AMRAP push ups
B. 5min EMOM: 5 Rear delt flies + 5 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 1000m + 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) 3x12/side. Rest 30sec between sides.
 

Wednesday
Competition Class

A. 6x EMOM. 3 [Pwr Clean + Push Press]

--rest 5mins--

B. 5mins for time:
3 Front Squats @ 80%
6 burpees

--rest 5mins--

C. 15min AMRAP (track pace for each round):
-15 unbroken pull-ups (*scale # of reps)
-15/10cal bike
-15 unbroken power cleans
-200m run

Thursday
REST or Recovery:
2x
6mins row at 50% pace.
6min bike @ 50% pace.

Friday
A. Back Squat. 2x4@80%, 3x3@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 4-6reps, rest 90sec
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 90sec.

C. Wide grip lat pull down 2x15-20reps with 1sec pause at chest, rest 60sec

D. Bike. 6 sets: 2min on. 2min off. Maintain hard but sustainable pace accross all sets.

 

POWERLIFTING (4x/Week)

DAY 1
A. Back Squat 82-84%x5, 80%x2x5
B. 2ct Pause Squat 65%x2x6
C. 3 ladders:
Chinups (1, 2, 3, 4, 5)
Heavy KB Swing (5, 4, 3, 2, 1)
Rest as little as possible

DAY 2
A. Bench Press 83-85%x5, 80%x3x5
B. CG Bench 77%x2x6
C. 4 sets, rest 60sec: 10 1 Arm DB Row + 6-8 Ab Wheel

DAY 3
A. Deadlift 87%x3, 80%x2x3
B. 3ct Pause Deadlift (just below knees) 65%x2x6
C. 2ct Pause Sandbag Squat 3x12-15
D. 3 sets, alternating: 10-12 barbell curls + 10-12 skullcrushers

DAY 4
A. Bench Press 75-77.5%x4x5
B. 2ct Pause Widegrip Bench 70%x2x6
C. Pendlay Rows 3x10
D. 3 sets: 12 DB Front Raises + 12 DB Lateral Raises

 

POWERLIFTING (3x/Week)

DAY 1
A. Back Squat 82-84%x5, 80%x1x5
B. Bench Press 83-85%x5, 80%x1x5
C. 3 ladders:
Chinups (1, 2, 3, 4, 5)
Heavy KB Swing (5, 4, 3, 2, 1)
Rest as little as possible

DAY 2
A. Deadlift 87%x3, 80%x1x3
B. Bench Press 75-77.5%x2-3x5
C. 3 sets, rest 60sec: 10 1 Arm DB Row + 6-8 Ab Wheel

DAY 3
A. 2ct Pause Squat 65%x2x6
B. 3ct Pause Deadlift (just below knees) 65%x2x6
C. CG Bench 77%x2x6
D. Pendlay Rows 2-3x10

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch 3x3 every 2mins @ 60-65%, 3x1 EMOM @ 70-75%
B. Tall Jerk 5x3
C. Jerk 8x2 every 90-120sec @ 80-85%
D. Back Squat 2@85%, 6x1 every 45sec @ 80%

Workout 2
A. Position Work a light weight: 4sets: 3 snatch pick-up drill + 3 jumping snatch pull + 3 tall snatch.
B. 4 sets: 5 tall cleans + 5 muscle cleans from above knee (focus on keeping bar close)
C. Group Metcon

Workout 3
A. Snatch 4x1@90-95%
B. Clean and Jerk 4x1@90-95%
C. Front Squat 4x4@80%
D. Heavy DB Holds, 2x40-60sec, rest 90sec

Workout 4
A. OH Squat, build to a tough double.
B. 3 sets: bulgarian split squat 8/side + Crossover Step-up 15reps/side + DB Rows 8-12reps with 1sec pause at top + 10-15 "W's"
C. Group Metcon

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