GROUP CONDITIONING

Monday
LONG WEEKEND TEAM WORKOUT
10am-11am - Group Class
11am-12noon - Open Gym
12noon - Closed

Tuesday
EMOM for 16mins: odd mins: 30sec row sprint. even mins: 30sec amrap DB thrusters (55/35).

Wednesday
6 sets:
Min 1: 15/12/8cal assault bike
Min 2: 15/10 burpees
Min 3: KB front rack carry: 4 gym lengths

Thursday
4 rounds: In each minute, complete AMRAP in 45sec, then rest/transition to next station:
min 1: single arm farmers walk left
min 2: single arm farmers walk right
min 3: single leg skips left leg
min 4: single leg skips right leg
 

Friday
FBOMB FRIDAY

Saturday
12min amrap: 10 push-ups + 12 walking lunges (suitcase style, 6/side) + 200m run.

 

FOUNDATIONS

Workout 1
A. Chin-up Testing. Max reps @ bodyweight OR 1RM weighted chin-up. [compare to week of March 5th]
B. Bench Press 5x2-4reps, resting 90sec between sets.
C. Group Metcon

Workout 2
A. Deadlift. 3x2-4reps. 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 6 sets of 1, EMOM at 3RM load
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 3x4-5 (around 75%)
B. Bulgarian SS 3x10/10
C. Group Metcon

Workout 2
A. Bench Press 65/75/85%x5
B. 3 sets: 5 Yates Rows + 12-18 DB Bench
C. Group Metcon

Workout 3
A. Deadlift 60/70/80%x5
B. 1 Arm Farmers Carry 1-2x30m/hand
C. Group Metcon

Workout 4
4 sets, alternating: 8-10 Press + 6-10 strict chin ups (add weight if needed)
B. 1 Arm DB Row: 8 sets of 6-8 reps, alternating hands every 30sec
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A. 3 sets, alternating, rest 90sec between exercises:
-Barbell Bench Press 2-4reps
-Weighted Chin-ups 2-4
B. Straight arm lat pull down. 3x10-15reps with controlled tempo. Rest 75sec.
C. Group Metcon
D. 1 round at a sustainable pace. Row 2000m + Bike 75/50cals
 

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.
D. Landmine Rotations 3x10/side, rest 60sec

Wednesday
Competition Class
A. Hang Power Snatch. 5x5 EMOM.
--rest 5
B. 4 sets: 30sec Thrusters, 30sec rest, 30sec pull-ups, 30sec rest
--rest 5
C. 3 sets:
4mins AMRAP: 8 power clean + overhead (grace weight) + Bike 15/10cal
3min rest.

Thursday
REST or Recovery:
2x
10mins row at 50% pace.
10min bike @ 50% pace.
+ Core and mobility work, your preference

Friday
A. Back Squat. 2x2@85%. 3x2@80%
B. (before or after metcon) 2 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. 8x2-4 EMOM

C. Push Press 3x6-8. rest 2mins.

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

E. 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 80%x4x5
B. 2ct Pause Squat 67.5%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 80%x4x5
B. CG Bench 77.5%x3x6
C. 4 sets, rest 60sec: 8 single Arm DB Row + 6-10 Ab Wheel

DAY 3
A. Deadlift 85%x3x3
B. 3ct Pause Deadlift (just below knees) 67.5%x2x6
C. Sandbag Squat + Carry: Squat 1xAMRAP (aim for 20+ reps), rest 60sec then max carry with the bag
D. 3 sets, alternating: 8-10 barbell curls + 10-12 skullcrushers

DAY 4
A. Bench Press 75-77.5%x4x5
B. 2ct Pause Widegrip Bench 72.5%x2x6
C. Meadow's Rows 3x8-10
D. 3 sets: 10 DB Front Raises + 10 DB Lateral Raises

 

POWERLIFTING (3x/Week)

DAY 1
A. Back Squat 80%x3x5
B. Bench Press 80%x3x5
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 85%x3x3
B. Bench Press 75-77.5%x2-3x5
C. 3 sets, rest 60sec: 8 single Arm DB Row + 6-10 Ab Wheel

DAY 3
A. 2ct Pause Squat 67.5%x2x6
B. 3ct Pause Deadlift (just below knees) 67.5%x2x6
C. CG Bench 77.5%x2x6
D. Meadow's Rows 2-3x8-10

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch, every 2mins: 2x3 @60-65%, 2x3@ 70-75%, 2x2@80%
B. Tall Jerk 3x5 at a tough weight
C. Jerk 8x2 every 90-120sec @ 80-85%
D. Back Squat 10x2@80% every 90sec

Workout 2
A. 4 sets: 5 tall cleans + 5 muscle cleans from above knee (focus on keeping bar close)
B. Hang Clean OR Clean from blocks 3x5
C. Group Metcon

Workout 3
A. Snatch. Build to a 3RM. Then 2x2 @ that weight
B. Clean and Jerk 6x1 EMOM @ 80-85%.
C. Tempo Front Squat 4x4 with 5sec lowering phase.
D. KB Front Rack Walk. 4x40-60m

Workout 4
A. Position Work a light weight: 4sets: 3 snatch pick-up drill + 3 jumping snatch pull + 3 tall snatch.
B. OH Squat, build to a tough triple
C. Group Metcon

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