GROUP CONDITIONING

Monday
AMRAP in 18mins: in teams of 3, alternating rounds
20/15/10cal bike + 5 ball slams

Tuesday
1 round for time: 75/50cal row + 50 thrusters (45/65) + 25 burpees

Wednesday
12min AMRAP: 3 chin-ups + 6 push-ups + 9 goblet squats + 12 KB swings (same weight as for squats)

Thursday
5 sets:
30sec toe to bar, 30sec rest
30sec max HSPU or Push-ups, rest 30sec
30sec double unders, rest 30sec

Friday
FBOMB FRIDAY!

Saturday
In Teams of 2, alternating rounds until both partners have completed the workout:

10, 15, 20, 25
cals on the rower + wall ball reps

(i.e. round 1: partner A = 10cal row + 10 reps wall ball; Partner 2 = same. Round 2: 15cal row + 15WB)

Push hard on this!!

FOUNDATIONS

Workout 1
A. Deadlift
-Warm-ups: 3x6, rest 60sec.
B Work Sets: 2 sets:
-Deadlift 2-4 reps, rest 20sec
-Heavy Farmers Walk x 30m, rest 20sec
-mini-band glute side shuffles, to failure, rest 3min
C. Side Plank 2x ALAP, no rest between sides *if no time, do after metcon
D. Group Metcon

Workout 2
A. Warm-up Sets x2
-Barbell Shoulder Press x2-4 with 4sec lowering phase, no rest
-No money drill x AMRAP, rest 60sec
B. Work Sets x5
-Barbell Shoulder Press 2-3reps with 4sec lowering phase, rest 60-sec
-Pull-ups 1-2reps, rest 60-sec
C. Group Metcon

Workout 3
A. Warm-up Sets x2-3
Trap Bar deadlift x 5 reps, rest 60-75sec
B. 3x Work Sets:
Minute 1: Trap Bar Deadlift x 8
Minute 2: Sandbag Carry
Minute 3+4: Rest
C. Group Metcon

Workout 4
A. Work Sets x4
Minute 1: Incline DB Press x 6-10reps
Minute 2: 45sec Side-Angled Hollow Body Hold RIGHT
Minute 3: Batwing Row x 7 with 5sec pause at top
Minute 4: 45sec Side-Angled Hollow Body Hold LEFT

B. Group Metcon

TRAINING-GENERAL

Workout 1
A. Seated Box Jumps 4x1
B. Squat variation of choice 95-100%x1 (goal here is a heavy single with a little in the tank, choose weight accordingly) then 80%x4x2 with 2min rest (focus on moving each rep as explosively as possible)
C. Group Metcon

Workout 2
A. 2 sets, no rest: 5-7 Filly Press/side + 20m waiter walk (both hands) + 6-10 tempo pushups
B. Bench Press 87.5-95%x4-5x2
C. Group Metcon

Workout 3
A. Deadlift 87.5-92.5%x3-5x2
B. (time permitting) RNT DB Split Squat 2-3x5/side
C. Group Metcon

Workout 4
A. Incline Bench Press 4x2 (increase from last week)
B. 3 sets, alternating: pull-ups 2-4 reps + 12-15 no money drill
C. Group Metcon

TRAINING-COMPETITION

Monday
A. Mixed Warm-UP
2 sets
Bike 25cals
Groiners 30sec/side
Goblet Squats x20
Back Flys to fatigue
miniband overhead press to fatigue

B. Front Squat, build to a tough set of 2 for the day, leaving 1 rep in the tank..

C. 5 sets, every 2mins:
-4 Bar Muscle-ups (scale number is needed, or sub: chest to bar pull-ups)
-4 Heavy thrusters
-10 over bar burpees

D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Deadlift, 2x5@80%, 1xAMRAP-1 @ 05%

C. 3 sets: 60sec 1-arm farmers carry per side (max weight you're able to do for 1 continuous minute with good form) + 60sec deadbug

Wednesday
COMP CLASS
A. 17.2
12min AMRAP
2 rounds of:
50-ft. weighted walking lunge 50/35
16 toes-to-bars
8 DB power cleans 50/35
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups OR 16 chest to bar PU
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

--5min rest--

B. 15min AMRAP:
-12 HSPU
-50 DU
-Row 30/24cal

Thursday
30mins @ 75% pace.
row 1000m
60sec front plank on rings
60sec 1-arm farmers walk per side
bike 40cals
100m sandbag carry
AMRAP ring rows
100m double KB front rack carry

15mins (minimum) of mobility work. Your choice.

Friday
A. Back Squats, build quickly to tough set of 3, then 2x12 @ 70% rest 3-4mins.
B. Heavy Farmers Carry 3x60m, rest as needed
C. FBOMB

Saturday
A. Ring Muscle-ups. Complete 5, 10 or 15 (depending on ability) reps in as few sets as possible. *If no muscle-ups, complete 30 or 20 chest to bar pull-ups for time.

B. 4 sets:
Every 2-mins:
6 push press 135/95 (or pick something heavy that you can manage)
8 toe to bar
30 double unders

C. Row 4k at steady pace.

POWERLIFTING (4x per week)

DAY 1
A. 2 sets: 10 Goblet Squat w/ band around knee + 10 double KB swings + 10 single leg RDL/leg
B. Squat 80-82.5%x4-5x4
C. CG Bench (w/ long pause) 77.5%x4x2

DAY 2
A. Competition Pause Bench 80%x5x4
B. Front Squat 4x4 (increase weight, we'll be adding a rep each week so start with 2-3 in the tank)
C. Barbell Row 3x8
D. 3 sets, alternating: 10 skullcrushers + 10-12 band pull a-parts (2sec hold)

DAY 3
A. 2 sets: 20m offset farmers carry (one weight at shoulder, one weight at hips) + 20sec hollow body hold + 10 face pulls
B. Deadlift 80-82.5%x3-4x4
C. 3 sets, alternating: 10-12 Heavy KB Swings + 10-12 Ab Wheel

DAY 4
A. Feet Up Bench: build to an 7RM (aim for 72-74% of bench) then 2-3x4-5 @ same weight
B. 2 sets, alternating: Heavy Sandbag Carry 20-60m + Single Arm Farmers Carry 20-40m
C. Pendlay Row 3x8
D. Arm Tabata (4min)
20sec Bicep Curls
10sec rest
20sec Tricep Pushdowns w/ bands
10sec rest

POWERLIFTING (3x per week)

DAY 1
A. 2 sets: 10 Goblet Squat w/ band around knee + 10 double KB swings + 10 single leg RDL/leg
B. Squat 80-82.5%x3-4x4
C. Competition Pause Bench 80%x3-4x4

DAY 2
A. Deadlift 80-82.5%x3x4
B. CG Bench (w/ long pause) 77.5%x3x2
C. Barbell Row 3x8

DAY 3
A. Feet Up Bench: build to an 7RM (aim for 72-74% of bench) then 2x4-5 @ same weight
B. Front Squat 3x4 (increase weight, we'll be adding a rep each week so start with 2-3 in the tank)
C. Pendlay Row 3x8

WEIGHTLIFTING

Workout 1
A. Full Snatch 10x1@80-85%
B. Back Squat 4x3@85%
C. Clean Pull 3x3@105%

Workout 2
A. Jerk from rack: 4x2@85% +
B. Power Clean from bloc 7x2 EMOM @ 70-75%
C. Group Metcon

Workout 3
A. Snatch. 2x1@85%, 1@90%
B. Clea and Jerk to a max for the day, then 2x1@90%
C. Back Squat to a tough double for the day

Workout 4
A. Push Press 10x1 Every 60sec
B. 3 sets: snatch grip RDL 10reps + DB SHoulder Press 8-12reps
C. Group Metcon

Comment