GROUP CONDITIONING

Monday
12mins AMRAP, climbing the ladder. 3 KB Swing + 3 wall ball + 15 double unders. Continue with 4 KBS + 4 Wall Ball + 15 DU. Skipping stays the same. KBS and WB increase by one each time.

Tuesday
A. 4 Sets. In 3minutes: 500/400m row OR 30/18cals assault bike + AMRAP burpees in remaining time. Rest 2mins. Your score is the total # of burpees completed.

Wednesday
In teams of 2, complete in order, breaking up the reps between partners as needed, but only one partner working at a time:
-40 chin-ups
-80 push-ups
-120 dumbbell box step-ups.
-160 double unders

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

Friday
FBOMB FRIDAY

Saturday
Prowler Sprints. 6x10m 1x100m

 

FOUNDATIONS

Workout 1
A. Warm-ups, 2 sets with 60sec rest between.
-Back Squat 10 reps
-Ring Rows x AMRAP
B. 3 sets:
Min 1: Back Squat 6-8 reps
Min 2: Chin-ups 4-6 reps
Min 3: Rest
C. Group Metcon

Workout 2
A. 2 sets:
Min 1: Bench Press 4-6 reps
Min 2: DB Bench Press 7-10 reps
Min 3: Push-ups 1xAMRAP
Min 4-5: rest
B. Group Metcon

Workout 3
A. Sumo Deadlift. Build to a tough set of 8
B. GHD Hip Extension 2x15 (weighted if able). rest 60-90sec
C. Group Metcon

Workout 4
A. 4-5 sets EMOM:
Min 1: Landmine Press Left 7-10reps
Min 2: Landmine Press Right 7-10reps
Min 3: Pull-ups 4-6reps
B. Group Metcon

 

TRAINING-GENERAL

 Workout 1
A. 1 set: 12 Sandbag Squats + 20m Sandbag Carry + 12 Sandbag Squats + 20m Carry (aim to do it all w/o putting down the bag)
B. Front Squat 3x5 (same weight for all sets, leave 2-3 reps in the tank)
C. 2x10 Dual KB Rack Walking Lunge
D. Group Metcon

Workout 2
A. 3 sets: 6 half kneeling press/side + 10-20 push ups + 10 alternating bent over row
B. Push Press 4x4 (same weight for all sets, leave 2-3 reps in the tank)
C. (if time) 8-10 Barbell Row
D. Group Metcon

Workout 3
A. Sandbag Carry 3x40-80m (heavy)
B. Deadlift 75%x3x6
C. Group Metcon

Workout 4
A. 4 sets: 10 Deficit Split Squat/leg + 10 single leg RDL/leg
B. 3 sets: single arm press 8-10 + 6-8 chin ups
C. Group Metcon

 

TRAINING-COMPETITION

Monday
A. UP Warm-UP
2-3 sets to fatigue: Back Flys + scarecrows/external rotations with elbows at shoulder level + miniband overhead press (use light band)
https://www.youtube.com/watch?v=i43-LE50CaA
B. 2 sets at 75% Shoulder Press 1RM:
AMRAP Shoulder Press, then right into AMRAP Push Press. Rest 2-3min between sets.
C. Chinese Row with 1sec pause at top. 4x6, rest 60-90sec
D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene
B. Deadlift 2x8@70%


Wednesday - COMP CLASS
A. 4 sets: Every 8mins (alternate between part 1 and 2, completing each twice)
Part 1: 3x [Bike 15/9cals + 10 thrusters + 5-8 pull-ups]
Part 2: Row 500/400m + 10 OH Squats + 12 bar over burpees + 10 OH Squats + 500m/400m row


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


Friday
A. Front Squat 3x2@5RM
B. Anderson Squats with Yolk 3x6
C. FBOMB


Saturday
A. Ring Muscle-ups. 4x5, rest as needed
B. Farmers Walk 3x20m.
C. Heavy Thrusters. Build to a 10RM
D. Fat Grip Chin-ups 4x5-8 (weighted if able), rest 75-90s
E. 5 rounds for time:
10 HSPU + 20 KB Swings (overhead) + 30cals bike
*track pace for each round. Try to minimize drop-off.

 

POWERLIFTING (4x/Week)

DAY 1
A. 3 sets: 10-12 Sandbag Squats + 10-12 KB Swing
B. Back Squat 75%x3x8
C. DB Bench 4x10

DAY 2
A. 2ct Pause Bench 72.5-75%x3x8
B. Front Squat 3x8 (leaving 2-3 reps in the tank)
C. Barbell Row 3x10
D. 3 sets, alternating: 10 curls + 10 skullcrushers

DAY 3
A. (heavy) Farmer's Carry 2x40m
B. Deadlift 75%x3x7
C. Goblet Walking Lunge 3x10

DAY 4
A. Feet Up Bench 72.5-75%x4x5
B. 3 sets: 6-10 chin ups + AMRAP weighted pushups (aiming for 15-25)
C. 3 sets: 10 Bulgarian SS + 10 single leg RDL/side
D. Hollow Body Band Pullover 2x25  

POWERLIFTING (3x/Week)

DAY 1
A. Back Squat 75%x3x8
B. 2ct Pause Bench 72.5-75%x3x8
C. KB Swing 8min EMOM 8 reps

DAY 2
A. Deadlift 75%x3x7
B. DB Bench 3x10
C. (heavy) Farmer's Carry 2x40m
D. 2 sets, alternating: 10 curls + 10 skullcrushers

DAY 3
A. Feet Up Bench 72.5-75%x3x5
B. 3 sets: 6-10 chin ups + AMRAP weighted pushups (aiming for 15-25)
C. 3 sets: 10 Bulgarian SS + 10 single leg RDL/side

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch from blocks 4x3
B. Back Squat 1@90-95%, then Paused Back Squat 5x3 tough sets.
C. 4 sets alternating exercises: 8 RDL + DB Press 8-12reps

Workout 2
A. 3 Power Clean + then 4 Jerk. 4 sets at or above 75%
B. Group Metcon

Workout 3
A. Full Snatch + 2 hang snatch. (no resting/putting the bar down between reps). 4 sets @ 75% plus.
B. Clean from Block 3x4
C. Back Squat 5x2 EMOM @ 80% for speed
D. 3 sets, alternating: GHD Hip Extensions 8reps with 3sec pause at top + band around knee side steps 15/direction + 20 no money drill

Workout 4
A. Tall Jerk, 3x4
B. Jerk 5x2. Start @ 85% and up. Rest as needed
C. push press 2xmax reps @ 80% of 1RM push press
D. Group Metcon

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