GROUP CONDITIONING

Monday
No Classes. Open Gym from 10am-11:30am

Tuesday
12min AMRAP: 24 Double unders + 12 (6/6) OH Walking Lunge + 6 toe to bar

Wednesday
10 rounds of 4 shuttles and 2 burpees, then Row 1000m, then 40cals on assault bike. 20 minute cut-off

Thursday
7mins AMRAP: DB walking lunges 16 (8/8) + 4 walll walks (or 20sec Handstand hold) + 20sec L-Sit
2min rest
7mins AMRAP: goblet style cossack squats 16 (8/8) + sandbag carry 4 gym lengths (approx 50m)

Friday
FBOMB FRIDAY

Saturday
3 rounds for time: run 400m + 30 wall ball

 

FOUNDATIONS

Workout 1
A. Back Squat:
-Warm-ups: 2x6, rest 60sec.
-Work Sets: 4x2-4reps, rest 2min
B. (if time): deadbug exercise with hollowbody hold (legs only, slow tempo).3xmax reps. rest 90sec.
C. Group Metcon

Workout 2
A. Bench Press, Build to a 1RM. Rest 1.5-2mins between sets.
B. Bodyweight Row (rings or bar). 4xmax 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 12reps
Minute 2: Left leg Reverse Lunge 12reps
Minute 3: 60sec Mini-band Walk. (5m backward, 5m forward)
Minute 4: Weighted Glute Bridge 8-10
Minute 5: Rest

B. Group Metcon

Workout 4
A. 4-5 sets EMOM:
Min 1: Seated Dumbbell Shoulder Press 6-8reps (controlled tempo)
Min 2: Lat Pull Down 6-8 reps (1sec pause at chest)
Min 3: Weighted Front Plank 45sec
Min 4: Rest.
B. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Deadlift 75-77.5%x2x5 then 3x3 ramping to a top set (leave 1-2 reps in the tank)
B. Heavy Sandbag 1¼ Squats 2x8-12
C. Group Metcon

Workout 2
A. Bench Press Pyramid 65%x8, 75%x6, 85%x4, 90%x2, 80%x6, 70%x8
B. 3 sets, alternating: Seasaw DB Press 10 reps + Cable Back Flies 15 reps
C. Group Metcon

Workout 3
A. 2 rounds of:
20 KB RDL
20 KB swing to chin
B. Back Squat 75%x1x5 then 4x3-5 ramping (start with 5s but it's ok to drop down to 4 or 3 reps as the weight increases)
C. Group Metcon

Workout 4
A. Weighted Chin Ups 5/3/2
B. Chin Ups 2x8-12 (weighted if able)
C. 9min EMOM: min 1: Goblet Cossacks 6 reps/leg, min 2: Single Arm DB Row 8 reps/L arm, min 3: Single Arm DB Row 8 reps/R arm
D. 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. 4 sets: AMRAP HSPU (from deficit if able) in 30sec. Rest 30sec

--rest 5min--
B. 3 sets: Every 4mins:
Part 1: 8 OH Squats + Bike 30/20cals
Part 2: 6-12 pull-ups + 10 power cleans + Row 350/250m


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

Friday
A. Paused Front Squats 3x4-6@70%
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 war-ups + 4 work sets of -6
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 2.5min between sets.
-Bike 50/35cals
-Row 750m/500m + 20 over rower burpees
*goal = sustained pace in set 1 and 2.

 

POWERLIFTING (4x/Week)

DAY 1
A. Squat 84-88%x3x3
B. Bench Press 77.5%x3x6
C. Sandbag Carry: 2 sets of 40-100m (as heavy as possible)

DAY 2
A. Bench Press: 3RM or 90%xAMRAP then 2x3@85%
B. Snatch Grip RDL 3x8
C. 1 Arm DB Row: 5 reps every 30sec (alternating hands) for 8min
D. 9min EMOM: min 1: 10-12 pec flies, min 2: 10-12 tricep pushdowns, min 3: 8-10 barbell curls

DAY 3
A. Deadlift 84-88%x3x3
B. Pause Below the knee Deadlift (3ct pause) 72.5-75%x2x4
C. Sandbag 1¼ Squats 3x8-12

DAY 4
A. CG Bench 75%x5x3, 80%x2, 85%x2
B. Chinese Rows 3x8
C. 3 sets, alternating: 6-8 Z Press + 10-12 Lat Pulldowns

 

POWERLIFTING (3x/Week)

DAY 1
A. Squat 84-88%x3x3
B. Bench Press: 3RM or 90%xAMRAP
C. Sandbag Carry: 2 sets of 40-100m (as heavy as possible)

DAY 2
A. Deadlift 84-88%x3x3
B. Bench Press 77.5%x3x6
C. 9min EMOM: min 1: 10-12 pec flies, min 2: 10-12 tricep pushdowns, min 3: 8-10 barbell curls

DAY 3
A. CG Bench 75%x4x3, 80%x2, 85%x2
B. Pause Below the knee Deadlift (3ct pause) 72.5-75%x2x4
C. Sandbag 1¼ Squats 3x8-12

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch from block. Build to a tough double.
B. Back Squat. 1x90%, then 4x2 EMOM @ 80%, then 1xmax reps @ 80%
C. Snatch Pick-up drill, 3x4 with slow tempo and 3sec pause just above the knee. Build up the weight as you can

Workout 2
A. Clean from the block. Build up to a tough double.
B. Drop Snatch + 1 OH Squat. 5 sets.
C. Group Metcon

Workout 3
A. Snatch technique work. 6x1 EMOM @ 80%
B. Clean and Jerk. 3x1@85%
C. Back Squat. 6x2@85% Every 1.5-2mins

Workout 4
A. Tall Jerk Drill 3x3
B. Jerk. 6x2
C. Group Metcon

 

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