GROUP CONDITIONING

Monday
7 sets for time: 12 KB Swings + 8 KB Goblet Squats + 6 burpees

Tuesday
EMOM for 14mins: odd mins: 30sec row sprint. even mins: 30sec amrap DB thrusters (55/35).

Wednesday
in teams of 3, alternating rounds: 6 burpees + 9 heavy goblet squats + 12 heavy KB swings. Each person completes 10 rounds.

Thursday
5 sets:
Minute 1: L-Sit on Paralettes. AMRAP in 40sec
Minute 2: Team Tire Flips (back and forth with partner), 40sec.
Minute 3: 40/20/10 double unders (scale depending on ability)

Friday
FBOMB FRIDAY

Saturday
21-15-9
assault bike cals + Heavy Ball Slams

Push hard on this!!
(Done in heats if needed)

 

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] 2 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] 3-4 sets alternating, rest 60-75sec between sets:
-Ring Rows AMRAP
-Barbell Bench Press 4reps
C. Group Metcon

Workout 3
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 Back Squats [3sec pause]. 4x3, rest 90sec
*increase weight from 2 weeks ago
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 80sec
C. Group Metcon
 

TRAINING-GENERAL

group training
Workout 1
A. Front Squat 60/70/80%x7
B. 3 sets: Bulgarian SS + single leg RDL 10/leg
C. Group Metcon

Workout 2
A. Push Press 60/70/80%x7
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) 50/60/70%x6
B. 3 sets: 10 KB RDL + 10-12 KB Swings (go heavy!)
C. Group Metcon

Workout 4
A. Floor Press 60/70/80%x7
B. Pull Ups + Ab Wheel: 5min EMOM, 5 reps each
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A. Ring Muscle-ups, AMRAP in 3mins

B. 4 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: 2 sets of 10-20reps @ 45%

C. Hollow Body Hold 3xALAP

Wednesday
A. 5min AMRAP:
4 clean & overhead + 6 bar facing burpees

--rest 5mins

B. 5min AMRAP:
-10 pull-ups
-10 push-ups
-10/10 DB Front Rack Walking Lunges

--rest 5min

C. 5min AMRAP
Bike 15/10cal
KB Swings to Overhead 15reps

--rest 5min

D. 5min AMRAP
10 Thrusters (fran weight)
250/150m row
 

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

Friday
A. 3 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. 4 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
A. Front Squat 65-70%x4x8
B. DB Bench 4x12
C. 5min EMOM Strict Pull-ups & Ab-wheel: 5 pull-ups follwed immediately by 5 reps ab-wheel

DAY 2
A. Tempo Goblet (or sandbag) Squat 4x8 (4sec lowering, 1sec pause)
B. 3cnt Pause Bench 4x8@62.5%
C. 1 Arm DB Row 3x12
D. 3 sets, alternating: 12 curls + 12 skullcrushers

DAY 3
A. Tempo Deadlift (4ct lowering) 60-65%x3x8
B. Snatch Grip RDL 35-45%x3x10
C. Heavy KB Swing 50 total reps

DAY 4
A. Feet Up Bench 3x12@60%
B. DB Incline 3x12
C. Pendlay Rows 3x12
D. 3 sets, alternating: 12 front raises + 12 lateral raises

 

POWERLIFTING (3x/Week)

DAY 1
A. Front Squat 65-70%x3x8
B. 3cnt Pause Bench 3x8@62.5%
C. 5min EMOM Strict Pull-ups & Ab-wheel: 5 pull-ups follwed immediately by 5 reps ab-wheel

DAY 2
A. Tempo Deadlift (4ct lowering) 60-65%x3x8
B. DB Bench 3x12
C. 1 Arm DB Row 3x12
D. 2 sets, alternating: 12 curls + 12 skullcrushers

DAY 3
A. Feet Up Bench 3x12@60%
B. Snatch Grip RDL 35-45%x3x10
C. 2 sets, alternating: 12 front raises + 12 lateral raises
D. Heavy KB Swing 50 total reps

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch 1@85%, 1@90%, 1@95%, 1@90%, 1@95%, 1@95-100%
B. Back Squat. Build to a tough set of 3, then 5x1@95% of today's top weight.

Workout 2
A. Clean from Block. 5x1 EMOM @ 75%
B. Jerk from Rack: build to a tough set of 3, then 4x1 at that weight
C. Group Metcon

Workout 3
A. Clean and Jerk to a heavy single, then 3x1@90% of that weight.
B. Paused Front Squat, 3x2, tough sets.
C. 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. Hang Snatch 3x3@75%
C. 2 sets alternating: 12 single let RDL/side + weighted hip thrusts 12reps + poliquin step-ups 15-25reps/side
D. Group Metcon

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