GROUP CONDITIONING

Monday
Prowler Sprints!
Build to the heaviest weight you can do for 15m.

Tuesday
2 sets, AFAP: 30/20cals bike + 20 burpees.

Wednesday
4 rounds for time: 12 toe to bar + 24 wall ball + 48 double unders

Thursday
18mins for quality: Turkish Get-ups Sit-ups 8 per side + 40-50m single arm farmers walk + row 200m

Friday
FBOMB FRIDAY

Saturday
For time: 100m run, 10 wall ball, 200m run, 20 wall ball, 300m run, 30 wall ball, 200m run, 20 wall ball, 100m run, 10 wall ball

 

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] 3 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 6reps
C. Group Metcon

Workout 3
A. [warm-up], 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 Back Squats [3sec pause]. 3x6, rest 90sec
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 60sec
C. Group Metcon

 

 

TRAINING-GENERAL

Workout 1
A. Squat 65/75/85%x5
B. One set of max distance sandbag carry (aim for 150+ meters, if you're feeling really tough go for 200-300m)
C. Group Metcon

Workout 2
A. Bench Press 70/80%x5, 90%x3-5
B. 3 sets: 5 Yates Rows + 12-18 DB Bench
C. Group Metcon

Workout 3
A. Deadlift 65/75/85%x5
B. 1 Arm Farmers Carry 2x40m/hand
C. Group Metcon

Workout 4
A. 3 sets, alternating: 6-8 Press + 6-8 DB Row
B. 5min EMOM Strict Pull-ups &Ab-wheel: 5 pull-ups followed immediately by 5 reps ab-wheel
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A. 5 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. 3 rounds. Rest 4min between sets. Row 1000m

Tuesday
A. Weightlifting Class with Mylene
B. 2x30m farmers walk, as heavy as you can. Resting as needed.
C. Landmine Rotations 3x10/side, rest 60sec

Wednesday
Competition Class
A. 5 sets: 30sec work, 30sec rest.
power clean + push press @ Grace weight

--- rest 5min

B. 5 sets of 30sec work, 30sec rest. Power clean + push press @ grace weight. Goal is to hit same total # of reps as in part A

-- rest 5min

C. 12min AMRAP (track pace for each round):
-8 unbroken HSPU
-15 unbroken pull-ups (*scale # of reps)
-400m run
 

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. Push Press 3x4-6. rest 2mins.
C. Fat Grip Strict Pull-ups. 10x2-4 EMOM
D. 2 sets: Bike 15/10cal + 10 burpees. Rest 2min. Repeat x3
E 2-3 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 5RM (aim for 87%) then 80%x3x5
B. 2ct Pause Squat 70%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 5RM (aim for 87%) then 80%x3x5
B. CG Bench 80%x3x6
C. 4 sets, rest 60sec: 6-8 single Arm DB Row + 8-10 Ab Wheel

DAY 3
A. Deadlift 90%x3, 82.5%x3x3
B. 3ct Pause Deadlift (just below knees) 70%x2x6
C. 3 sets, alternating: 8-10 barbell curls + 10-12 skullcrushers
D. 400m sandbag carry (as few sets as possible)

DAY 4
A. Bench Press 77.5-82.5%x3-4x5
B. 2ct Pause Widegrip Bench 75%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 5RM (aim for 87%) then 80%x5
B. Bench Press 5RM (aim for 87%) then 80%x5
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 90%x3, 82.5%x3
A. Bench Press 77.5-82.5%x2-3x5
C. 3 sets, rest 60sec: 6-8 single Arm DB Row + 8-10 Ab Wheel

DAY 3
A. 2ct Pause Squat 70%x2x6
B. CG Bench 80%x2x6
C. 3ct Pause Deadlift (just below knees) 70%x2x6
D. 400m sandbag carry (as few sets as possible)

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch, every 2mins: 2 @60-65%, 2x2@ 70-75%, 2x2@80% 2x2@85%
B. Tall Jerk 3x5 at a tough weight
C. Jerk 8x2 every 90-120sec @ 80-85%
D. Back Squat 10x1-2reps@85% 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 * try to beat last week
C. Group Metcon

Workout 3
A. Snatch. Build to a 2RM. Then 2x2 @ 90-95% of that weight
B. Clean and Jerk 2x2 @ 80%, 2x2@85%
C. Tempo Front Squat 4x3 with 4sec 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. 3 sets alternating: 12 single let RDL/side + weighted hip thrusts 12reps + poliquin step-ups 15-25reps/side
C. Group Metcon

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