GROUP CONDITIONING

Monday
CLOSED FOR CANADA DAY!

Tuesday
3x [5 pull-ups + 10 push-ups + 15 bodyweight squats] + 1x [200m run]. AMRAP in 12mins.

Wednesday
16min AMRAP:
In teams of 2, alternating every round:
-6 DB farmers walks (us same markings as for shuttle runs)
-8 shuttle runs
-16 KB swings

Thursday
16min AMRAP for quality:
30sec of max tire flips +
50-100m sandbag carry (heavy) +
30sec L-sit hold (on bar, rings or paralettes - your choice) +
max reps ring rows (feet elevated on box or bench if possible)

Friday
FBOMB FRIDAY

Saturday
A. Partner workout, teams of 2 in a relay format:
6 sets each: 10 burpees over rower + 200m row

 

FOUNDATIONS

Workout 1
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 Above Parallel Back Squats [3sec pause]. 4x3, rest 90sec
*increase weight from 2 weeks ago
C. Group Metcon

Workout 2
A. 3 sets, alternating. rest 60sec between exercises:
-Filly Press 8-12/side, no rest between sides
-Pull-ups with 3sec pause at top, 4-6reps
B. 2 sets, no rest:
40m single arm farmer's walk LEFT
30sec side plank on RIGHT [single leg if possible]
40m single arm farmer's walk RIGHT
30sec side plank on LEFT [single leg if possible]

Workout 3
A. 3 sets:
Minute 1: Skater Squat RIGHT 8-12reps
Minute 2: Skater Squat LEFT 8/12reps
Minute 3: Hollow Body Hold 40sec
B. 2 sets, no rest between sets:
40-60sec Tall Kneeling Palloff Presses per side.
C. Group Metcon

Workout 4
A. 3 sets:
-Dumbbell Bench Press 6-8reps, rest 30sec
-Horizontal Cable Row 6-10reps, rest 30sec
B. 3 sets, rest 30sec between exercises:
-Single Arm Bent-over Row 6-8/side with 2sec pause at top
-Dumbbell Incline Bench Press 6-10reps
C. Group Metcon
 

TRAINING-GENERAL

Workout 1
A. Front Squat 65/75/85%x5
B. 3 sets: Bulgarian SS to single leg RDL 10/leg
C. Group Metcon

Workout 2
A. Push Press 65/75/85%x5
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) 55/65/75%x5
B. 3 sets: 10 KB RDL + 10-12 KB Swings (go heavier than last week)
C. Group Metcon

Workout 4
A. Floor Press 65/75/85%x5
B. Pull Ups + Ab Wheel: 6min EMOM, 5 reps each
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A. Bar Muscle-ups (use band if needed) 6x1-3 EMOM

B. 3 sets, alternating.
-Barbell Shoulder Press 6-8reps, no rest
-Barbell Push Press - AMRAP -1, rest 60sec
-Pull-ups with 3sec lowering phase AMRAP, rest 90sec

C. Group Metcon
 

Tuesday
A. Weightlifting Class with Mylene
B. Deadlift: 1x15reps @ 45%
C. Hollow Body Hold 3xALAP

Wednesday
A. 5min AMRAP:
10 thursters (fran weight) + 10 pull-ups

--rest 5mins

B. 5min AMRAP:
-10 power cleans (grace weight)
-10 HSPU
-15/10cal bike

--rest 5min

C. 5min AMRAP
30 DU
8/8 sandbag walking lunges

--rest 5min

D. 5min AMRAP
Row 350/250m
15 over rower burpees

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

Friday
REST (if competing on weekend)

OR...

A. 3 sets:
Back Squat. 3x5@80%. Rest 2.5m
B. Barbell Walking Lunges, backsquat style (if no space, do reverse lunges) warm-ups as needed, then 2x8/side at a hard weight, rest 2mins
C. FBOMB

Saturday
Competition

OR...

A. 4 sets, rest 3min between sets: 10 push press @ 60-65% 1RM + 12 pull-ups + row 500m
B. 20min EMOM:
ODD mins: Fat Grip Pull-ups 2-4reps
EVEN mins: 30sec of Dead Bug with hollow body position


 

 

POWERLIFTING (4x/Week)

DAY 1
A. 3ct Pause Squat 55-65%x3x8
B. DB Bench 4x10
C. 2 rounds:
Chinups (5, 4, 3, 2, 1)
Ab Wheel (5, 4, 3, 2, 1)
Rest 2min between rounds

DAY 2
A. Sandbag Squat 3x12-15
B. 3ct Pause Bench 4x8@65%
C. 1 Arm DB Row: 5 reps every 30sec (alternating hands) for 5min
D. Front Delt Raises and Overhead Tricep Extensions: 15 repetitions of each with a plate (aim for 3-4 unbroken sets, yes that's 90-120 reps)

DAY 3
A. Tempo Deadlift (4ct lowering) 67.5-72.5%x4x5
B. Snatch Grip Deadlift (from blocks) 55%x2x12
C. Heavy KB Swing 60 total reps

DAY 4
A. Feet Up Bench 62.5%x3x10
B. DB Incline 3x10
C. Pendlay Rows 3x10
D. 3 sets, alternating: 10 hammer curls + 10 tricep pushdowns

 

POWERLIFTING (3x/Week)

DAY 1
A. 3ct Pause Squat 55-65%x3x8
B. 3ct Pause Bench 3x8@65%
C. 2 rounds:
Chinups (5, 4, 3, 2, 1)
Ab Wheel (5, 4, 3, 2, 1)
Rest 2min between rounds

DAY 2
A. Tempo Deadlift (4ct lowering) 67.5-72.5%x4x5
B. DB Bench 3x10
C. 1 Arm DB Row: 5 reps every 30sec (alternating hands) for 5min

DAY 3
A. Feet Up Bench 62.5%x3x10
B. Snatch Grip Deadlift (from blocks) 55%x2x12
C. Heavy KB Swing 60 total reps
D. Front Delt Raises and Overhead Tricep Extensions: 15 repetitions of each with a plate (aim for 3-4 unbroken sets, yes that's 90-120 reps)

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch 1@85%, 1@90%, 1@95%, 1@100%, If feels good, take up to 3 attempts at 100%+ If not, continue with a second wave, 1@85%, 1@90%, 1@95%
B. Back Squat. Build to a tough set of 2, then 6x1@90% of today's top weight.
C. Clean Pull 3x2@110%

Workout 2
A. Clean from Block. 4x2 EMOM @ 70% for speed
B. Jerk from Rack: build to a tough set of 2, then 4x1 at that weight
C. Group Metcon

Workout 3
A. Clean and Jerk, 1@85%, 1@90%, 1@95%, 1@85%, 1@90%, 1@95%
B. Front Squat, build to a tough 3
C. Paused Front Squat 4x2
D. 3 heavy sets: 6 clean pick-up

Workout 4
A. Position Work a light weight: 3sets: 3 snatch pick-up drill + 3 jumping snatch pull + 3 tall snatch.
B. High hang Snatch 4x3@70% for speed
C. 2 sets alternating: 12 single let RDL/side + weighted hip thrusts 12reps + poliquin step-ups 15-25reps/side
D. Group Metcon

Comment