GROUP CONDITIONING

Monday
Tabata Row (8sets). rest 60sec. Tabata Wall ball. rest 60sec. Tabata assault bike

Tuesday
Team Workout 6 sets each: 12 gym lenghts of shuttles + 4 gym lengths farmers carry with DBs or KBs.

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

Thursday
A. Prowler Sprints. 5x20m as fast as possible. Rest as needed. 1x50m. 1x100m

Friday
FBOMB FRIDAY

Saturday
Rowing + Ball ball Team Workout.
In Teams of 2, alternating rounds until both partners have completed the workout:

Round 1: 10 cals + 10 reps.
Round 2: 15cals + 15 reps.
Round 3: 20cals + 20 reps.
Round 4: 25cals + 25 reps


 

FOUNDATIONS

Workout 1
A. Back Squat + Pull-ups
-2 sets of warm-ups: Squats: 2x8, rest 60sec. Pull-ups, 2x3-5reps, rest 60sec
-3 Work Sets: Squat: 3x6-8reps, rest 60-90sec, Pull-ups 3x3-5reps, rest 60-90sec
B. (if time, can be done after metcon if needed): deadbug exercise with hollowbody hold (legs only, slow tempo).2xmax reps. rest 90sec.
C. Group Metcon

Workout 2
A. Bench Press, In 10mins or less, Build to a 5RM. Rest 1.5mins between sets.
B. 3 sets: Alternate between Bench Press (3 reps @ 5RM weight) + Bodyweight Row (rings or bar). 3xmax reps with 1sec pause at top, rest 60sec between sets.
C. Group Metcon

Workout 3
A. 4 sets, alternating exercises:
*try to increase the load from last week
Minute 1: Right leg reverse lunge 10reps
Minute 2: Left leg Reverse Lunge t Squat 6-8 with 4sec lowering phase
Minute 3: 10 reps barbell RDL
Minute 4: Weighted Cossack Squat (goblet Style), altnernating legs. 8/side
Minute 5: Rest
B. Group Metcon

Workout 4
A. 4-5 sets EMOM:
Min 1: Lat Pull Down 8-12 reps (1sec pause at chest)
Min 2: Tall Kneeling Landmine Press RIGHT: 7-10reps
Min 3: Strict Toe to Bar (or knee to chest) 6-10reps, with controlled lower ing phase
Min 4: Tall Kneeling Landmine Press LEFT: 7-10reps
B. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Front Squat 70/80/90%x3
B. 3 sets: Bulgarian SS to single leg RDL 12/leg
C. Group Metcon

Workout 2
A. Push Press 70/80%x5, 90%x3-5
B. 3 sets, alternating: AMRAP push ups + 10-12 single arm DB row + 4-8 pullups
C. Group Metcon

Workout 3
A. Snatch Grip Deadlift (use blocks to ensure good start position) 60/70/80%x5
B. 8min EMOM, even min: 5 single leg RDL/side, odd min: 15 heavy KB swing
C. Group Metcon

Workout 4
A. Floor Press 70/80%x5, 90%x3-5
B. 9min EMOM, min 1: Barbell Row 10 reps, min 2: 30sec max chin ups, min 3: 5-8 Ab Wheel
C. Group Metcon

 

TRAINING-COMPETITION

Monday
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. Deadlift with 4sec lowering phase: 2x6-8@70%
C. Hollow Body Hold 3xALAP

Wednesday
A. EMOM 15mins (5 sets each):
Min 1: 5-10 pull-ups
Min 2: 10 thrusters
Min 3: Row 200/150m

--rest 5min--

B. EMOM 12mins (6 sets each)
Min 1: HSPU x4-6
Min 2: Power Cleans x6

--rest 5mins--

C. 5min AMRAP:
30 DU + 10 burpees
 

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

Friday
A. OH Squats - quickly build to a 5RM for the day.
B. Bulgarian Split Squats with 3sec lowering phase. 3x8/8, rest 45sec between sides
Part C. 3 sets:
(*Part C and D can be done after the FBOMB if needed)
C1. Barbell Hip Thrusts x 10 reps. Pause at the top for ALAP on the last reps, rest 45sec
C2. Cyclist Squats (done goblet squat style or with sandbags) with 5sec lowering phase + 3sec return phase. 8-10 reps, rest 90sec
D. Farmers Carry. 2x30-40m at very challenging weight. rest as needed.
E. FBOMB

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

B1. Kneeling Landmine Press, 4x7-10/side
B2. Fat Grip Pull-ups 4xAMRAP in 60sec.

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

D. 3 sets, alternating stations, starting each secction every 3 mins:
-Bike 35/20cals
-Row 600/500m
-2 rounds of 15 wall ball + 15 burpees

 

POWERLIFTING (4x/Week)

DAY 1
A. 3ct Pause Squat 60-70%x3x6
B. DB Bench 4x8
C. 5min EMOM Strict Pull-ups & Ab-wheel: 5 pull-ups followed immediately by 5 reps ab-wheel

DAY 2
A. Sandbag Squat 3x12-15
B. 3ct Pause Bench 4x6@70%
C. 1 Arm DB Row: 5 reps every 30sec (alternating hands) for 5min
D. Upper Chest and Delt Tabata: 2min, 20sec do front delt raises (palms up) on 10sec "rest" do Crucifix hold

DAY 3
A. Deadlift 75%x4x5
B. Snatch Grip Deadlift (from blocks) 55-60%x3x10
C. Heavy KB Swing 70 total reps

DAY 4
A. Feet Up Bench 65%x3x8
B. DB Incline 3x8-10
C. Pendlay Rows 3x8
D. 3 sets, alternating: 8 hammer curls + 12 tricep pushdowns

 

POWERLIFTING (3x/Week)

DAY 1
A. 3ct Pause Squat 60-70%x3x6
B. 3ct Pause Bench 3x6@70%
C. 5min EMOM Strict Pull-ups & Ab-wheel: 5 pull-ups follwed immediately by 5 reps ab-wheel

DAY 2
A. Deadlift 75%x4x5
B. DB Bench 3x8
C. 1 Arm DB Row: 5 reps every 30sec (alternating hands) for 5min

DAY 3
A. Feet Up Bench 65%x3x8
B. Snatch Grip Deadlift (from blocks) 55-60%x2x10
C. Heavy KB Swing 70 total reps
D. Upper Chest and Delt Tabata: 2min, 20sec do front delt raises (palms up) on 10sec "rest" do Crucifix hold

 

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. Front Squat 6x1@85%

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

Workout 3
A. Position Work a light weight: 5sets: 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

Workout 4
A. Snatch to a heavy single
B. C&J to a heavy single

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