GROUP CONDITIONING

Monday
5 sets:
Minute 1: 15/12/7 cals bike
Minute 2: 20 Wall Ball
Minute 3: Front Plank 45sec

Tuesday
1 set for time:
Row 1000/800m (start in heats if needed or sub: bike 50/35cals)
50 Single Arm DB Hang Snatches (switch arms every 5 reps)
30 toe to bar

Wednesday
12min AMRAP: 3 chin-ups + 6 push-ups + 9 goblet squats + 12 KB swings (same weight as for squats)

Thursday
16min AMRAP: In teams of 2, with one partner completing a full round in rely style: row 150m AFAP + 4 gym lengths of a HEAVY sandbag carry (this should be challenging)

Friday
FBOMB FRIDAY

Saturday
team workout: 7 rounds each (20min cut-off) , alternating. Run with plate overhead 50m + run with plate in stomach 50m + squat with plate 15 reps. Each partner completes 1 full round before swapping, relay style. Either hand-off your plate to your partner or tag them to allow them to start the next round.

 

FOUNDATIONS

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

Workout 2
A. 5 sets alternating:
-Chin-ups (weighted if possible) 2-4 reps, rest 60-90sec.
-Landmine Press, 6-8/side, rest 60-90sec
B. Group Metcon

Workout 3
A. 4 sets:
Minute 1: Side step-up RIGHT, 12 reps
Minute 2: Side 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: DB Bench Press 6-10 reps
Minute 4: rest

 

TRAINING-GENERAL

Workout 1
A. Deadlift: build to a top set of 3 (aim for a little more than last week), then 2-3x2 at that weight
B. Heavy Sandbag 1¼ Squats 2x8-12
C. Group Metcon

Workout 2
A. Bench Press Ladder: 1-2-3-1-2-3-1-2-3 (all sets at the same weight, around 85%, yes the sets of 1 and 2 will be easier)
B. 3 sets, alternating: Seasaw DB Press 10 reps + Cable Back Flies 15 reps
C. Group Metcon

Workout 3
A. Single Arm Kettlebell Farmer’s Carry 1x50m/arm
B. 2 sets, 45sec rest: 10-12 light sandbag squat 10-12 + 20 KB swings
C. Back Squat 5x4 building to a top weight
D. Group Metcon

Workout 4
D. 16min EMOM: min 1: Goblet Reverse Lunges 6 reps/leg, min 2: Single Arm DB Row 8 reps/L arm, min 3: Single Arm DB Row 8 reps/R arm, min 4: 2-4 chin ups (weighted if needed)
B. Group Metcon

 

TRAINING-COMPETITION

Monday
*try to beat last week

A1. Strict HSPU 6x2-3 reps (pick hardest variation possible, from deficit is able), rest 60sec
A2. L-Sit Pull-ups (if able, otherwise, hardest variation possible), 6x3-5reps, rest 60sec

B1. Standing Dumbbell see-saw press 3x7-10 , rest 60sec
B2. Palms up Bent-over Barbell row, 3x7-10, 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. Farmers Carry 3x30m, rest as needed

C. Hollow Body Hold with i) straight arm lat pull downs (with band) AND ii) hold a med ball between thighs: 3xALAP

Wednesday
COMP CLASS

A. 3 sets: Every 4mins:
Part 1: Bike 30/20cals + 12 thrusters 95/65
Part 2: 6-12 pull-ups + 10 power cleans + Row 350/250m
Part 3: 6-10 HSPU + 15 OH KB Swings + 200m run.


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

Friday
A. Paused Front Squats 3x4-6@75% *if feeling good, go for AMRAP in final set
B. Barbell Hip Thrust. 5x12, rest 60sec
C. Single Leg RDL 4x10/side. rest 20sec between sides
D. FBOMB
E. 4 sets: 1-arm farmers walk 50m/side

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

B1. Paused Bench Press (pause on the way up, for 3sec, about 2 inches off the chest) 3 warm-up sets & 4 work sets. 5 reps
B2. Fat Grip Pull-ups 7xAMRAP in 60sec.

C. Back Flys 2x8+ to failure with 2sec pause at back

D. Tempo OH Squat. 3x8 reps. 3sec lowering phase + 2sec pause at bottom

E. 2 sets each, alternating stations, rest 2min between sets.
-Bike 50/35cals
-Row 750m/500m + 20 over rower burpees
*goal = same pace as last week, but with less rest

 

POWERLIFTING (4x/Week)

DAY 1
A. Back Squat 3RM (aim for 90-92%) then 85%x3x3
B. Bench Press 80%x3x6
C. Deadlift 85%x3x2

DAY 2
A. Bench Press 6x2 (build to a heavy double, a little heavier than last week)
B. Sandbag Carry: 2 sets of 40-100m (as heavy as possible)
C. 3 sets, alternating: 5-8 single arm DB rows + 5-8 Ab Wheel
D. Tricep Pushdowns 3x12

DAY 3
A. Deadlift 3RM (aim for 90-92%) then 85%x3x3
B. Pause Below the knee Deadlift (3ct pause) 75-77.5%x2x4
C. Sandbag 1¼ Squats 3x8-12

DAY 4
A. CG Bench 70%x8x3, rest 90sec
B. 3 sets, alternating: 8 incline DB bench + 15 cable back flies
C. Meadows Rows 3x8
D. Skullcrushers 3x8

 

POWERLIFTING (3x/Week)

DAY 1
A. Back Squat 3RM (aim for 90-92%) then 85%x2x3
B. Bench Press 4x2 (build to a heavy double, a little heavier than last week)
C. Sandbag Carry: 2 sets of 40-100m (as heavy as possible)

DAY 2
A. Deadlift 3RM (aim for 90-92%) then 85%x2x3
B. Bench Press 80%x3x6
C. 3 sets, alternating: 5-8 single arm DB rows + 5-8 Ab Wheel

DAY 3
A. CG Bench 70%x8x3, rest 90sec
B. Pause Below the knee Deadlift (3ct pause) 75-77.5%x2x4
C. Sandbag 1¼ Squats 3x8-12

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch, 3x1@90%
B. Back Squat. 1x90%, then 3x1 EMOM @ 85%, then 1xmax reps @ 85%
C. Snatch Pull 3x3@110%

Workout 2
A. Clean from block. 3x3 @ 75%
B. Drop Snatch 6x1
C. Group Metcon

Workout 3
A. Snatch technique work. 6x1 EMOM @ 80-85%
B. Clean and Jerk build to 2x1@90%
C. Back Squat. 6x1@90% Every 1.5-2mins

Workout 4
A. Tall Jerk Drill 3x3
B. Jerk. 4x3 @ 80-85%
C. Group Metcon

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