GROUP CONDITIONING

Monday
Run 400m, then 5 rounds: 6 chin-ups + 12 push-ups + 18 goblet squats, then 400m run

Tuesday
1 round for time: 75/50cal row + 50 thrusters (45/65) + 25 burpees

Wednesday
"GFUNK" 15min amrap: 10 burpees + 30 double unders. compare to:Mar 4 1205, April 21 2015, June 6th 2016, Aug 28th, feb 7 2018

Thursday
5 rounds for time: 50m double KB front rack carry + 15 push-ups + 10 toe to bar

Friday
FBOMB FRIDAY

Saturday
AMRAP in 7mins:
3 burpees, 3KB swings
6 burpees, 6 KB swings
9/9
12/12
15/15...

 

FOUNDATIONS

Workout 1
A. Deadlift:
-Warm-ups: 2x6, rest 60sec.
-Work Sets: In 2-3 ramping sets, build to a 8RM, rest 2min
B. (if time): deadbug exercise with hollowbody hold (legs only, slow tempo).2xmax reps. rest 90sec.
C. Group Metcon

Workout 2
A. 4 sets alternating:
-Chin-ups (weighted if possible) 4-6 reps, rest 60-90sec.
-Landmine Press, 8-12/side, rest 60-90sec
B. Group Metcon

Workout 3
A. 4 sets:
Minute 1: Cross-over step-up RIGHT, 12 reps
Minute 2: Cross-over step-up LEFT, 12 reps
Minute 3: 30sec Adductor Side Plank RIGHT
Minute 4: 30sec Adductor Side Plank LEFT
https://www.youtube.com/watch?v=ANaBs58yD24

Workout 4
A.
4 sets:
Minute 1: Chin-ups (or if unable, do lat pull down) x 6-10 reps.
Minute 2: Snatch Grip RDL (keep shoulder blades squeezed together) 10 reps
Minute 3: Back Supported Dumbbell Press x8-12reps (sit against a box)
Minute 4: rest

 

TRAINING-GENERAL

Workout 1
A. Front Squat 75%x5, 85%x3, 95%x1+
B. 3 sets: Bulgarian SS to single leg RDL 15/leg
C. Group Metcon

Workout 2
A. Push Press 75%x5, 85%x3, 95%x1+
B. 2 sets, alternating: 8-10 DB shoulder press + 8-15 tempo ring rows + 10-12 lat pulldowns
C. Group Metcon

Workout 3
A. Snatch Grip Deadlift (use blocks to ensure good start position) 80%x3x5
B. 8min EMOM, even min: 5 single leg RDL/side, odd min: 12 heavy KB swing
C. Group Metcon

Workout 4
A. Floor Press 75%x5, 85%x3, 95%x1+
B. 9min EMOM, min 1: Barbell Row 8 reps, min 2: 4-6 weighted chin ups, min 3: 6-10 Ab Wheel
C. Group Metcon

 

TRAINING-COMPETITION

Monday
*try to beat last week

A1. Half Kneeling Filly Press 4x7-10/side, rest 60sec
A2. Arms only (if able) Rope Climbs., 4xAMRAP in 45sec

B1. DB Bench Press 3x8-12, rest 60sec
B2. Strict toe to bar with controlled lowering phase, 3xAMRAP, rest 60sec

C. Group Metcon

D. 2-3 sets tp failure with cross-over bands: Back Flys + "As" + scarecrows/external rotations with elbows up

Tuesday
A. Weightlifting Class with Mylene

B. Sandbag Carry 2x100-150m

C. Hollow Body Hold 3xALAP

Wednesday
A. EMOM 21mins (7 sets each):
Min 1: 5-10 pull-ups
Min 2: 10 thrusters
Min 3: Row 200/150m

--rest 5min--

B. EMOM 15mins (5 sets each)
Min 1: HSPU x4-6
Min 2: Power Cleans x6
Min 3: Bike 8/12/16cals
 

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

Friday
A. Bulgarian Split Squats with 3sec lowering phase. 3x8/8, rest 45sec between sides
* Beat WBeek

Part . 3 sets:
(*Part C and D can be done after the FBOMB if needed)
B1. Barbell Hip Thrusts x 10 reps. Pause at the top for ALAP on the last reps, rest 45sec
B2. Cyclist Squats (done goblet squat style or with sandbags) with 5sec lowering phase + 3sec return phase. 8-10 reps, rest 45sec
B3. GH Raise 10reps, rest 45sec

C. Farmers Carry. 2x30-40m at very challenging weight. rest as needed. (can be done before or after FBOMB)

D. FBOMB

 

Saturday
A. Ring Muscle-up Practice. 5mins.

B1. Kneeling Landmine Press, 4x7-10/side
B2. Fat Grip Pull-ups 4xAMRAP in 60sec.
*try to beat last week

C1. Chinese Row 3x10-12 with 1sec pause at top
C2. Straight Arm Lat Pull Down 3x8-14
C3. Back Flys 3x8+ to failure with 2sec pause at bacl

D. 3 sets, alternating stations, starting each section every 3 mins:
-Bike 35/20cals
-Row 600/500m
-2 rounds of 15 wall ball + 15 burpees
*try to beat last week's score slightly

 

POWERLIFTING (4x/Week)

DAY 1
A. Squat 75%x2x8, 75%xAMRAP
B. Bench Press 70%x3x8
C. Max distance sandbag carry (aim for 300+ meters)

DAY 2
A. Bench Press (pause first rep) 80-85%x5x3
B. Snatch Grip RDL 3x8
C. 1 Arm DB Row: 5 reps every 30sec (alternating hands) for 6min
D. 12-18 Incline DB Press straight into 18-25 OH Tricep Extension: 3xAMRAP (aim to fall within the rep ranges for all 3 sets)

DAY 3
A. Deadlift 72.5%x4x5
B. Pause Below the knee Deadlift (3ct pause) 62.5%x2-3x5
C. Sandbag Squat 3xAMRAP as heavy as possible (12-20 reps per set)

DAY 4
A. CG Bench 72.5%x5, 75%x5, 77.5%x5, 80%x5
B. Chinese Rows 3x8
C. 3 sets, alternating: 8-10 Z Press + 12-15 Lat Pulldowns
D. 5min EMOM Reat Delt Flies & Barbell Culrs: 5 rear delt flies follwed immediately by 5 bicep curls

 

POWERLIFTING (3x/Week)

DAY 1
A. Squat 75%x2x8, 75%xAMRAP
B. Bench Press (pause first rep) 80-85%x3x3
C. Max distance sandbag carry (aim for 300+ meters)

DAY 2
A. Deadlift 72.5%x3x5
B. Bench Press 70%x3x8
C. 12-18 Incline DB Press straight into 18-25 OH Tricep Extension: 3xAMRAP (aim to fall within the rep ranges for all 3 sets)

DAY 3
A. CG Bench 75%x5, 77.5%x5, 80%x5
B. Pause Below the knee Deadlift (3ct pause) 62.5%x2x5
C. Sandbag Squat 3xAMRAP as heavy as possible (12-20 reps per set)

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch. 2x2@50%, 2@60%, 2x1@70%, 2x1@80%, 1@85%, 1@90%
B. Clean and Jerk 2x2@50%, 2@60%, 2x1@70%, 2x1@80%, 1@85%, 1@90%
C. Back Squat 3x2@85%
D. Group Metcon

Workout 2
A. Hang Snatch + Snatch 2x1@65%, 3x1@75%
B. Tall Jerk 3x3 as heavy as possible.
C. Group Metcon 

Workout 3
A. Snatch 3x1@75%
B. Clean and Jerk 3x1@75%
C. Front Squat 3x2@80%

Workout 4
A. Snatch to max. 3 attempts
B. Clean and Jerk to max. 3 attempts
C. Group Metcon (if time)

 

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