GROUP CONDITIONING

Monday
Complete as many rounds as possible in 7mins:
-3 heavy DB thrusters
-5 toe to bar
-25/10 double unders

Tuesday
3 sets for max reps of:
60sec wall ball
60sec burpees
60sec bike for cals
60sec rest

Wednesday
6 sets. Go hard!! 30sec battling ropes. 60sec rest. 30sec row sprint. 60sec rest.

Thursday
4 sets for quality, resting as needed:
Minute 1: AMRAP L-Sit on Parallets in 30sec
Minute 2: Side Plank LEFT (single leg if possible) 40sec
Minute 3: Side Plank RIGHT (single leg if possible) 40sec
Minute 4: 50-100m sandbag carry (heavy)

Friday
FBOMB FRIDAY

Saturday
A. Team tire flips. 3x60sec.
B. Reverse Sled Drag (walking backwards), as heavy + fast as possible! 4x50m

 

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]. 3x5, 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. 2ct Pause Squat 3x5 (70-75%)
B. 3 sets, alternating: sandbag squats (12-20) + Bulgarian SS 10/leg
C. Group Metcon

Workout 2
A. 3ct Pause Bench Press 3x5 (70-75%)
B. 3 sets, alternating: 20-30 push ups + 10-12 DB flies + 4-8 pullups
C. Group Metcon

Workout 3
A. RDL (3sec lowering) 3x8
B. 1 Arm DB Row: 10 sets of 5 reps, alternating hands every 30sec
C. Group Metcon

Workout 4
A. Press 70%x3x8
B. 3 sets, alternating: 10-12 incline DB press + 12-18 cable back flies
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A. Bar Muscle-ups (use band if needed) 6x1-3 EMOM
B. 5 sets, alternating, rest 90sec between exercises: -Barbell Bench Press 6,4,2,2,1 -Weighted Chin-ups 6,4,2,2,1
C. Group Metcon

Tuesday
A. Weightlifting Class with Mylene
B. Deadlift: 10@50%, rest 2min. 15-20 @ 40%
C. Hollow Body Hold 3xALAP

Wednesday
A. 5min AMRAP:
10 Hang Pwr Snatch 95/65 + 10 OH Squats + 10 bar over burpees

--rest 5mins

B. 5min AMRAP:
-10 pull-ups
-10 HSPU
-15/10cal bike

--rest 5min

C. 5min AMRAP
30 DU
10 DB Cleans
10/10 DB Walking Lunges

--rest 5min

D. 5min AMRAP
15 toe to bar
Row 350/250m

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

Friday
A. 2 sets:
Back Squat. 4-6 reps, rest 20sec
Trap Bar Deadlift (high handles) 8-12 reps, rest 20sec
Walking Lunges with DB Front Rack 10/10, rest 2mins

B. FBOMB

Saturday
A. 3 sets, rest 3min between sets: 10 push press @ 80% of last week's 5RM + 12 pull-ups + 40m double KB front rack carry.

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
NOTES: use this day to practice commands
A. Squat 83%x2x2, 88-90%x1-2x1
B. Deadlift 85%x1,
C. Competition pause bench (2ct roughly) 90-93%x1, 85%x2

DAY 2
A. Tempo Squat (3-5sec lowering) 70%x3x3
B. Paused Bench Press (3ct pause) 70%x3x3
C. Yates Row 2x5

DAY 3
A. 30-45min of easy mobility
B. Restoration work / broomstick technique / visualization
C. Optional: Max chats

DAY 4
COMPETITION DAY!

 

POWERLIFTING (3x/Week)

DAY 1
A. Sandbag Squats 2x5 (3sec pause)
B. Squat to 95%x1
C. Bench Press to 95%x1
D. Deadlift to 95%x1
*note: if feeling good push to max

DAY 2
A. Tempo Squat (3-5sec lowering) 70%x3x3
B. Paused Bench Press (3ct pause) 70%x3x3
C. Yates Row 2x5

DAY 3
A. Squat to 1RM
B. Bench Press to 1RM
C. Deadlift to 1RM

 

WEIGHTLIFTING STREAM


Workout 1
A. Snatch. 2x1@90%, 2x1@95%, 2x1@90%
B. Tall Jerk 2x5 at a tough weight
C. Jerk 4x3@80%
D. Back Squat, as many quality sets of 1-2reps @ 90% in 14mins

Workout 2
A. Tall Clean: 3x5
B. Clean from block OR hang clacn, to a quick 3RM for the day
C. Group Metcon

Workout 3
A. Snatch. 2x1@90%. 2x2-3@85%
B. Clean and Jerk build to a max double
C. Front Squat 6x2 @ 85% every 2min
D. Front Squat with Pause Just Above Parallel 2x3 (2sec pause)
E. KB Front Rack Walk. 4x40-60m

Workout 4
A. Position Work a light weight: 3sets: 3 snatch pick-up drill + 3 jumping snatch pull + 3 tall snatch.
B. Drop Snatch + 2 OH Squat with 3sec pause in bottom. 3 tough sets.
C. 3 sets alternating: 12 single let RDL/side + weighted hip thrusts 12reps + poliquin step-ups 15-25reps/side
D. Group Metcon

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