GROUP CONDITIONING

Monday
"Free Style Fran" Complete 45 reps of thrusters and pull-ups, partitioning the reps any way you'd like. OR, for a modified Burpee Fran, complete: 45 thrusters and 32 burpees.

Tuesday
16min workout.
Minute 1: 4 DB box step overs
Minute 2: 2/4cals bike
Minute 3: 6 DB box step overs
Minute 4: 4/6cals bike
Minute 5: 6 DB box step overs
Minute 6: 6/8cals bike

*go as far as you can in the progression. When you're unable to hit your target # of reps, go back down to Minute 1 and continue to build. You don't get any minutes off.

Wednesday
Every 2mins for 18mins (3 sets):
Min 0-2: 400m run or row
Min 2-4: 30 wall ball
Min 4-6: 15/10 pull-ups

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
Every 6mins for 18mins (3 sets)
Row 500/400m + 12/12 single arm KB swings + 40/30/20 push-ups

 

FOUNDATIONS

Workout 1
A1. Chin-up Training:
4 sets:
Tempo Chin-ups (5sec lowering phase) x 4-6reps
--rest 60-75sec between A1 and A2

A2. Barbell Bench Press
4x4-6reps
--rest 60-75sec between A2 and A1

B. Group Metcon

Workout 2
A. Deadlift. 2x8reps. Rest 90sec
B. Barbell Hip Thust. 3x10-15reps. Rest 60sec
C. Sandbag Carry 1set of 100-200m
D. Group Metcon

Workout 3
A. 4-5 sets:
Minute 1: Lat Pull Down (with 2sec pause at chest) 8-10reps
Minute 2: Push-ups 5-10 (weighted if able)
Minute 3: Side Plank, LEFT arm down (single leg if able) 30-40sec
Minute 4: Side Plank, RIGHT arm down (single leg if able) 30-40sec

Workout 4
A. Bulgarian Split Squats 3x7 per side. rest 45sec between sides.
B. Single Leg RDL 3x10/side. rest 30sec between sides.
C. (*It time) Plank Pull Throughs with Kettlebell 2x30-60sec. rest 60sec
D. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Deadlift 82-87%x2x3 then 3x2 (add weight, leave 1 rep in the tank)
B. (heavy) Sandbag Squats 3x8-12
C. Group Metcon

Workout 2
A. Bench Press 80-85%x4x4 then 2x2 (add weight, leave 1 rep in the tank)
B. 3 sets: AMRAP pushups (weighted if more than 20) + 10 single arm DB rows/side
C. Group Metcon

Workout 3
A. Single Arm Farmer’s Carry 1x30m/arm followed by Single Arm OH Carry 1x30m/arm
B. Back Squat: build to a 1RM
C. (if time) Bulgarian SS 3x10/leg
D. Group Metcon

Workout 4
A. 4 sets: 5 Reverse Goblet Lunges (L) + 10 Front Step Ups (L) + 5 Reverse Goblet Lunges (R) + 10 Front Step Ups (R)
B. Press + Push Press: 5 strict press directly into AMRAP push press, 3 sets
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
B1. Push Press with 3sec lowering phase. 3x6-8, rest 90sec
B2. L-Sit Pull-ups (if able, otherwise, hardest variation possible), 3x3-5reps, rest 60sec
C1. Strict HSPU (from decifit if able/harded variation possible) 4xAMRAP , rest 60sec
C2. Rope Climbs (arms only if able) 4xAMRAP, rest 60-90sec
D. Group Metcon
 

Tuesday
A. Weightlifting Class with Mylene
B. Deadlift 2x6-8, add a little weight from last week
C. Sandbag Carry. 1xAs far as possible 100m+
D. 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 6mins:
Part 1: row 400/300m + 8 power cleans + 12 bar facing burpees + 8 power cleans + 12 bar facing burpees
Part 2: 6-12 pull-ups + 6-10 HSPU + Bike 35/22cals + 6-12 pull-ups + 6-10 HSPU

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

Friday
A. Front Squats. 2x5 and 1xAMRAP, all @ 80%
B. Bulgarian Split Squat 2x10/side, rest 30sec between sides.
C. Barbell Hip Thrust. 6x5reps, every 30sec
D. FBOMB
E. 4 sets: 1-arm farmers walk 50m/side

Saturday
A. Ring Muscle-ups. 6x1-3 EMOM (use bands if needed)
B1. Bench Press 3 warm-up sets & work sets: 2x5, 1x5+@80%, rest 75-90s
B2. Fat Grip Pull-ups 6x2-4 (weighted if able), rest 75-90s
C. Heavy Thrusters. 3x6, rest 90sec
D. 4 sets:
25 KB swings (overhead) + 400m run + 25 wall ball
rest 3min between sets
*try to match or even beat last week, but with less rest

 

POWERLIFTING (4x/Week)

DAY 1
NOTES: use this day to practice commands
A. Squat 83%x2x2, 88-90%x1-2x1
B. Deadlift 85%x1,
C. Competition pause bench (2ct roughly) 90-93%x1, 85%x2

DAY 2
A. Tempo Squat (3-5sec lowering) 70%x3x3
B. Paused Bench Press (3ct pause) 70%x3x3
C. Yates Row 2x5

DAY 3
A. 30-45min of easy mobility
B. Restoration work / broomstick technique / visualization

DAY 4
COMPETITION DAY!

 

POWERLIFTING (3x/Week)

DAY 1
A. Sandbag Squats 2x5 (3sec pause)
B. Squat to 95%x1
C. Bench Press to 95%x1
D. Deadlift to 95%x1
*note: if feeling good push to max

DAY 2
A. Tempo Squat (3-5sec lowering) 70%x3x3
B. Paused Bench Press (3ct pause) 70%x3x3
C. Yates Row 2x5

DAY 3
A. Squat to 1RM
B. Bench Press to 1RM
C. Deadlift to 1RM

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch technique work: 7x1@80% EMOM
B. Back Squat 3x3@80%
C. Snatch Pull 3x4@95%

Workout 2
A. Clean and Jerk, ramp up to 85%
B. Group Metcon

Workout 3
A. Snatch to max
B. Clean and Jerk to Max

Workout 4
A. Tall Jerk 4x3, build weight up as technique allows
B. Jerk 3x3
C. Front Squat 3x6@75-80%
D. Group Metcon

Comment