GROUP CONDITIONING

Monday
Closed for Labour Day

Tuesday
One Set for time: 750m row + 50 KB Swings.

Wednesday
Strong Man Fun! A. 5x40m heavy farmers walk. Rest 90sec between sets.
B. 35/20cal bike sprint. one set!

Thursday
12min for quality: 5 strict toe to bar + 3 TGU/side + 40 DU

Friday
FBOMB FRIDAY

Saturday
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 wall ball

 

FOUNDATIONS

Workout 1
A. 4sets:
Minute 1: Pull-ups. 4-6reps
Minute 2: Barbell Shoulder Press 4-6reps
Minute 3: Front Plank (weighted if possible) 30-45sec
Minute 4: Rest

B. Group Metcon

Workout 2
A. Back Squat.
WARM-UP SETS: 3x8, res 60sec
WORK SETS: 2x10, rest 90sec
B. Barbell Hip Thrust 3x10-15, rest 60sec.
C. Group Metcon

Workout 3
A. 10mins EMOM:
Chin-ups. 3 reps.
*If able, add a little weight.
B. 3 sets, alternating: Deadbug AMRAP + Push-ups (weighted if able) 4-8reps. No rest between exercises.
C.Group Metcon

Workout 4
A. Sandbag Squats 2x15-20reps, rest 2mins
B. Cross-over Step Downs, 2x15/side, no rest between sides.
C. Pallof Hold, 2x60sec, no rest between sides.
D. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Deadlift 4x3 (building to a top set)
B. (heavy) Sandbag Squats 3x10-15
C. Group Metcon

Workout 2
A. Bench Press 5x3 (aim to leave 1-2 reps in the tank on all sets)
B. 3 sets: 10 Incline DB bench + AMRAP tempo ring rows (1ct pause)
C. Group Metcon

Workout 3
A. 2 sets, 45sec rest: 10-12 light sandbag squat 10-12 + 20 KB swings
B. Back Squat 82-87%x2x3 then 3x2 (add weight, leave 1 rep in the tank)
C. Group Metcon

Workout 4
A. Weighted Chin Ups: build to a 3RM for the day
B. 9min EMOM, min 1: Barbell Row 6 reps, min 2: 3-5 chin ups, min 3: 6-10 Ab Wheel
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) 4x4-6 , rest 60sec
C2. L-Sit Pull-ups 4xAMRAP
D. Group Metcon
 

Tuesday
A. Weightlifting Class with Mylene
B. Deadlift 2x8@70%
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 4mins:
Part 1: Bike 30/20cals + 15 OH Squats
Part 2: 6-12 pull-ups + 15 box jumps (step down) + Row 350/250m
Part 3: 6-10 HSPU + 75 double unders


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

Friday
A. Front Squats. 2x6 and 1xAMRAP, all @ 75%
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: 2x6, 1x6+@75%, rest 75-90s
B2. Fat Grip Pull-ups 6x2-4 (weighted if able), rest 75-90s
C. Heavy Thrusters. 3x8, rest 90sec
D. 4 sets:
25 KB swings (overhead) + 400m run + 25 wall ball
rest 4min between sets

 

POWERLIFTING (4x/Week)

DAY 1
A. Squat build to opener + second attempt (top single a little heavier than last week), then 88-91%x2x3
B. Bench Press 3x5 (ideally a little heavier than last week)
C. Deadlift 85%x2x2

DAY 2
A. Bench Press build to opener + second attempt (top single a little heavier than last week), then 88-91%x3x3
B. (heavy) KB swing 2x20
C. 2 sets, alternating: 5 single arm DB rows + 8-12 Ab Wheel

DAY 3
A. Deadlift build to opener + second attempt (top single a little heavier than last week), then 88-91%x2x3
B. Pause Below the knee Deadlift (3ct pause) 2x3 (ideally a little heavier than last week)
C. (heavy) Sandbag Squats 2x8-12

DAY 4
A. Bench Press 80%x5x2 (technique practice)
B. 3 sets, alternating: 8 incline DB bench + 15 cable back flies
C. Meadows Rows 2x8
D. Skullcrushers 2x8


POWERLIFTING (3x/Week)

DAY 1
A. Squat build to opener + second attempt (top single a little heavier than last week), then 88-91%x2x3
B. Bench Press build to opener + second attempt (top single a little heavier than last week), then 88-91%x3x3

DAY 2
A. Deadlift build to opener + second attempt (top single a little heavier than last week), then 88-91%x2x3
B. Bench Press 3x5 (ideally a little heavier than last week)
C. 2 sets, alternating: 5 single arm DB rows + 8-12 Ab Wheel

DAY 3
A. Bench Press 80%x5x2 (technique practice)
B. Pause Below the knee Deadlift (3ct pause) 2x3 (ideally a little heavier than last week)
C. (heavy) Sandbag Squats 2x8-12

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch to max for the day
B. Back Squat. If feeling good, work to 1RM, If not feeling it, then 4x2@85% EMOM
C. Snatch Pull 3x2@120%

Workout 2
A. Clean from block 4x1 @ 85% EMOM
B. OH Squat 2x5
C. Group Metcon

Workout 3
A Snatch technique work from block: 4x1@80-85% EMOM
B. C&J, build to max for the day
C. Back Squat 5x2 EMOM @ 85% then 1x8@70%

Workout 4
A. Tall Jerk Drill 3x3
B. Jerk 3x3 @ 80% +
C. RDL 3x6
D. Group Metcon

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