GROUP CONDITIONING

Monday
6 sets:
Min 1: 15/12/8cal assault bike
Min 2: 15/10 burpees
Min 3: KB front rack carry: 4 gym lengths

Tuesday
run 400m + 30 wall ball + 30 KB Swings + 30 box jumps (step down) + 30 KB Swings + 30 wall ball +400m run

Wednesday
SPRINT A.F.A.P. FOR TIME (record in your books for future comparison).
4-8-12-16 cals bike or shuttles + DB HP Snatch
[done in heats as needed based on # of assault bikes)

Thursday
4 sets:
30sec Single Arm KB Swing (Left), 30sec rest
30sec Single Arm KB Swing (Right), 30sec rest
30sec Box Jumps, 30sec rest,
30sec plank shoulder touches, rest 30sec

Friday
FBOMB FRIDAY

Saturday
Complete 4 sets each of:
50m sled push + 25m farmers carry. Rest as needed.

 

FOUNDATIONS

Workout 1
A. Back Squat:
-Warm-ups: 2x6, rest 60sec.
-Work Sets: 3x4-6reps, rest 2min
B. (if time): deadbug exercise with hollowbody hold (legs only, slow tempo).2xmax reps. rest 90sec.
C. Group Metcon

Workout 2
A. Bench Press, Build to a 3RM. Rest 1.5-2mins between sets.
B. 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 12reps
Minute 2: Left leg Reverse Lunge 12reps
Minute 3: 60sec Mini-band Walk. (5m backward, 5m forward)
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: Seated Dumbbell Shoulder Press 6-8reps (controlled tempo)
Min 2: Lat Pull Down 6-8 reps (1sec pause at chest)
Min 3: L-Sit on paralettes: accumulate 20-30sec
Min 4: Rest.
B. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Front Squat: build to a 1RM then 90%x2x2
B. 3 sets: Bulgarian SS to single leg RDL 15/leg
C. Group Metcon

Workout 2
A. Push Press: build to a 1RM then 90%x2x2
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) 80-85%x3x3
B. 8min EMOM, even min: 5 single leg RDL/side, odd min: 10 heavy KB swing
C. Group Metcon

Workout 4
A. Floor Press: build to a 1RM then 90%x2x2
B. 9min EMOM, min 1: Barbell Row 6 reps, min 2: 3-5 weighted chin ups, min 3: 6-10 Ab Wheel
C. Group Metcon
 

 

TRAINING-COMPETITION

Monday
*try to beat last week
A1. Half Kneeling Filly Press 4x7-10/side, rest 60sec
A2. Arms only (if able) Rope Climbs., 4xAMRAP in 45sec
B1. Weighted Push-ups 3x7-10, 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. Sandbag Carry 2x100-150m
C. Hollow Body Hold with straight arm lat pull downs (with band) 3xALAP
 

Wednesday
 

A. EMOM 18mins (6 sets each):
Min 1: 5-10 pull-ups
Min 2: 10 thrusters
Min 3: 10 bar facing burpees

--rest 5min--

B. EMOM 15mins (5 sets each)
Min 1: HSPU x5-8
Min 2: OH Squat x8
Min 3: Row 16/12cals

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

Friday
A. Bulgarian Split Squats with 3sec lowering phase. 3x12/12, rest 45sec between sides
*add weight from last week. Go to near failure

Part . 3 sets:
(*Part C and D can be done after the FBOMB if needed)
B1. Barbell Hip Thrusts x 10 reps. Pause at the top for ALAP on the last reps, rest 45sec
B2. Cyclist Squats (done goblet squat style or with sandbags) with 5sec lowering phase + 3sec return phase. 8-10 reps, rest 45sec
B3. GH Raise 10reps, rest 45sec

C. Farmers Carry. 2x30-40m at very challenging weight. rest as needed. (can be done before or after FBOMB)

D. FBOMB
 

Saturday
A. Bar Muscle-ups. 1-4reps EMOM for 5mins

B1. Standing Landmine Press, 4x7-10/side
B2. Fat Grip Pull-ups 4xAMRAP in 60sec.
*try to beat last week

C1. Chinese Row 3x6-8 with 1sec pause at top
C2. Straight Arm Lat Pull Down 3x7-10
C3. Back Flys 3x8+ to failure with 2sec pause at bacl

D. 4 sets, alternating stations, starting each secction every 3 mins:
-Bike 35/20cals
-Row 600/500m
-2 rounds of 15 wall ball + 15 burpees
*try to maintain same pace but now hold for an extra set compared to last week

 

POWERLIFTING (4x/Week)

DAY 1
A. Squat 77.5%x3x5, 77.5%xAMRAP
B. Bench Press 72.5%x3x8
C. Sandbag Carry: 2 sets of 40-80m (as heavy as possible)

DAY 2
A. Bench Press (pause first rep) 70%x4x3 (60-90sec rest) 75%x2, 80%x2, 85%x2
B. Snatch Grip RDL 3x8
C. 1 Arm DB Row: 6 reps every 30sec (alternating hands) for 8min
D. 6min EMOM: min 1: 10-12 pec flies, min 2: 12-15 tricep pushdowns

DAY 3
A. Deadlift 77.5%x3x5
B. Pause Below the knee Deadlift (3ct pause) 67.5%x2x5
C. Sandbag Squat 3xAMRAP as heavy as possible (aim to beat last week's total # of reps)

DAY 4
A. CG Bench 80%x5x3
B. Chinese Rows 3x8
C. 3 sets, alternating: 8-10 Z Press + 12-15 Lat Pulldowns


POWERLIFTING (3x/Week)

DAY 1
A. Squat 77.5%x2x5, 77.5%xAMRAP
A. Bench Press (pause first rep) 70%x3, 75%x2, 80%x2, 85%x2
C. Sandbag Carry: 2 sets of 40-80m (as heavy as possible)

DAY 2
A. Deadlift 77.5%x3x5
B. Bench Press 72.5%x3x8
C. 6min EMOM: min 1: 10-12 pec flies, min 2: 12-15 tricep pushdowns

DAY 3
A. CG Bench 80%x3x3
B. Pause Below the knee Deadlift (3ct pause) 67.5%x2x5C. Sandbag Squat 3xAMRAP as heavy as possible (aim to beat last week's total # of reps)


WEIGHTLIFTING STREAM

Workout 1
A. power snatch from block 4x2 @ 65-70%
B. Jerk 3x3@70-75%
C. Back Squat 3@70%, 3@80%, 2@85%

Workout 2
A. Power Clean + 3 push press. 4 sets.
B. Group Metcon

Workout 3
A. Hang snatch 3x1@75-80%
B. Drop Snatch 3x3 @ 80-85% of best snatch
C. Clean pull 3x4@95-100% of best clean

Workout 4
A. Snatch Pull 3x3@100%
B. 3 sets: barbell walking lunges 5/side + GH raise 6-8reps. rest as needed.
C. Group Metcon

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