GROUP CONDITIONING

Monday
In teams of two, complete 5 sets each: parnter 1: row 300/250m, partner 2: row 300/250m, partner 1: run 200m, partner 2, run 200m

Tuesday
7min AMRAP: 12 box jumps + 9 ball slams

Wednesday
4 sets:
Minute 1: 6-8 DB Snatches/side, alternating
Minute 2: 6/6 double KB reverse lunge
Minute 3: 200m run

Thursday
4 sets for quality, resting as needed
-50m sled pushes
-50m single arm farmers walk LEFT
-50m single arm farmers walk RIGHT

Friday
FBOMB FRIDAY

Saturday
6 rounds for time : 1 lap pinch grip farmers walk + 30 double unders + split stance wall ball 10/10

 

FOUNDATIONS

Workout 1
A. Deadlift:
-Warm-ups: 2x6, rest 60sec.
-Work Sets: In 2-3 ramping sets, build to a 5RM, 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. 4 sets alternating:
-Chin-ups (weighted if possible) 4-6 reps, rest 60-90sec.
-Landmine Press, 8-12/side, rest 60-90sec
B. Group Metcon

Workout 3
A. 4 sets:
Minute 1: Bulgarian Split Squat RIGHT, 6 reps with 3sec lowering phase
Minute 2: Cross-over step-up LEFT, 6 reps with 3sec lowering phase
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 80%x3x6
B. Heavy Sandbag Squat 2x10-12 (if the sandbag is too light pause the reps)
C. Group Metcon

Workout 2
A. Bench Press Pyramid 55%x10, 65%x8, 75%x6, 85%x4, 75%x6
B. 3 sets, alternating: Seasaw DB Press 10 reps + Cable Back Flies 15 reps
C. Group Metcon

Workout 3
A. Kettlebell Farmer’s Carry 2x50-100m
B. Back Squat 70%x2x8, 80-85%x2x3
C. Group Metcon

Workout 4
A. Weighted Chin Ups: build to a 4RM for the day
B. 5min EMOM: 1-2 chin ups at 4RM weight
C. 3 sets: Goblet Cossacks 10 reps/leg + Single Arm Row 10 reps/arm
D. 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. Strict HSPU 3x4-6reps (if able, from the biggest deficit possible), 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 i) straight arm lat pull downs (with band) AND ii) hold a med ball between thighs: 3xALAP
*

Wednesday
COMP CLASS
A. EMOM 18mins (6 sets each):
Min 1: 5-10 pull-ups
Min 2: 7 clean + overhead
Min 3: 10 burpees box jumps

--rest 5min--

B. 4 sets, every 2mins:
Min 1: Row 375m/450m
Min 2: OH Squat x8 + Bike 15/12/9cals
 

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. Ring Muscle-up Practice. 5mins.

B1. Standing Landmine Press, 5x7-10/side
B2. Fat Grip Pull-ups 5xAMRAP 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 slightly beat last week's scores.

 

POWERLIFTING (4x/Week)

DAY 1
A. Squat 80%x5x5
B. Bench Press 75%x3x8
C. Sandbag Carry: 2 sets of 40-80m (as heavy as possible)

DAY 2
A. Bench Press (pause first rep) 84-88%x3x3
B. Snatch Grip RDL 3x8
C. 1 Arm DB Row: 5 reps every 30sec (alternating hands) for 8min
D. 9min EMOM: min 1: 30sec AMRAP pushups, min 2: 30sec AMRAP barbell curls, min 3: 30sec AMRAP tricep pushdowns

DAY 3
A. Deadlift 80%x3x5
B. Pause Below the knee Deadlift (3ct pause) 70-72.5%x2x5
C. Sandbag 1¼ Squats 3x8-12

DAY 4
A. CG Bench 70%x8x3, rest 90sec
B. Chinese Rows 3x8
C. 3 sets, alternating: 6-8 Z Press + 10-12 Lat Pulldowns

 

POWERLIFTING (3x/Week)

DAY 1
A. Squat 80%x4x5
B. Bench Press (pause first rep) 84-88%x3x3
C. Sandbag Carry: 2 sets of 40-80m (as heavy as possible)

DAY 2
A. Deadlift 80%x3x5
B. Bench Press 75%x3x8
C. 9min EMOM: min 1: 30sec AMRAP pushups, min 2: 30sec AMRAP barbell curls, min 3: 30sec AMRAP tricep pushdowns

DAY 3
A. CG Bench 70%x8x3, rest 90sec
B. Pause Below the knee Deadlift (3ct pause) 70-72.5%x2x5
C. Sandbag 1¼ Squats 3x8-12

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch from block 4x3 @ 75%
B. Back Squat. 1x90%, then 4x2 EMOM @ 75%, then 1xmax reps @ 75%
C. Snatch Pick-up Drill 3x5 with slow tempo and 3 sec pause just above knee.

Workout 2
A. Clean from block 3x3 @ 75%
B. Drop Snatch + 2 OH Squat. 5 sets.
C. Group Metcon

Workout 3
A. Snatch technique work. 8x2 EMOM @ 70%
B. Clean and Jerk 3x2@75-80%
C. Back Squat. 6x2@80% Every 1.5-2mins

Workout 4
A. Tall Jerk.
B. Jerk. 5x3 @ 75-85%. No misses.
C. Group Metcon

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