GROUP CONDITIONING

Monday
FAMILY DAY
11am Group Class
12noon Open Gym
1pm Closed

Tuesday
5 sets for max reps of:
60sec double unders
60sec ball slams
60sec rest

Wednesday
5 sets:
Minute 1: 18/15/12/7 cals bike
Minute 2: 20 Wall Ball
Minute 3: Front Plank 45sec

Thursday
4 rounds: In each minute, complete AMRAP in 45sec, then rest/transition to next station:
min 1: single arm farmers walk left
min 2: single arm farmers walk right
min 3: 10-15 sandbag squats
min 4: double unders

Friday
FBOMB FRIDAY!

Saturday
A. Battling ropes: 30sec on, 60sec off: alternating waves, claps, snakes, claps, alternating waves.
B. 4 sets: row 200m all out. rest 2-3min between sets

FOUNDATIONS

Workout 1
A. Warm-ups, 2 sets:
-Back Squat, 10 reps, rest 45sec
-Ring Rows, AMRAP, rest 45sec
B. Work Sets: 4 sets, alternating:
-Back Squats, 2-4 reps, rest 60sec
-Chin-ups. 3-5reps, rest 60-90sec
C. Group Metcon

Workout 2
A. Warm-ups, 2 sets:
-Bench Press 4-6reps, no rest
-No money drill x AMRAP, no rest
B. Work Sets:
Bench Press: Add 5% from last bench session (2 weeks ago) and perform as many sets of 3-reps as possible in 10-mins
Resting as needed.
C. Group Metcon

Workout 3
A. 3 sets:
Minute 1: Alternating Walking Lunges 6-8/side (heavy)
Minute 2: Lat Pull Down with 2sec pause at chest x 7-10
Miniue 3: Snatch Grip Deadlift from blocks (4sec lowering phase) x 7-10
Minute 4-5: rest
B. Hollow Body Hold 2xALAP. rest 45sec.
C. Group Metcon

Workout 4
A. 2 sets:
Minute 1: Pallof Hold RIGHT x 45sec
Minute 2: Pallof Hold LEFT x 45sec
Minute 3: Double KB front Rack Carry x 60m
Minute 4: Front Plank x 45sec (weighted if able)
B. For quality: As many rounds of unbroken sets as possible in 8 mins:
Pull-ups x 4-6
Push-ups x 4-6
*both can be weighted if able
C. Group Metcon

TRAINING-GENERAL

Workout 1
A. Box Jumps 3,2,1 (increasing height each set)
B. Squat variation of choice build to a 1RM then 85%x3x2
C. Group Metcon

Workout 2
A. 2 sets: 5-7 unilateral half kneeling press/arm + 20sec side plank/side + 12 no money drill
B. Bench Press build to a 1RM then 85%x3x2
C. Group Metcon

Workout 3
A. Deadlift build to a 1RM then 85%x2x2
B. (time permitting) RNT DB Split Squat 2-3x5/side
C. Group Metcon

Workout 4
A. Incline Bench Press 3x1 (ramping sets)
B. Weighted pull-ups 5/4/3/2/1 (add weight each set)
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. Push Press 3x6-8. rest 2m
C.
5 sets, every 2mins:
-3 Bar Muscle-ups (scale number is needed, or sub: chest to bar pull-ups)
-6 Squat Snatch (adjust weight as able on each set)
-9 bar facing burpees
D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene
B. For Squats: Front Squats 4x2@85%
C. Deadlift, 2x2@85%, 1xAMRAP-1 @ 70%
D. 2 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. 18.1

--Rest 7mins--

B. 4 sets: EMOM
Minute 1: HSPU x AMRAP Unbroken or minimum of 5
Minute 2: Chest to Bar PU or Bar MU x AMRAP Unbroken or minimum of 5
Minute 3: Squat Clean x 5 reps 155/115

Thursday
A. 30mins @ 70% pace.
row 750m
60sec 1-arm farmers walk per side
bike 30cals
60sec 1-arm waiter walk per side

B. 15mins (minimum - SET A TIMER) of mobility work. Your choice.

Friday
A. Back Squats, 5x2@75% EMOM
B. Skill Practice For 19.1 under minimal fatigue
C. 5 sets:
Bike 1:40 @ 80%
Bike 20sec sprint
D. 10-mins of mobility work

Saturday
19.1

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 85-87.5%x4-5x3
C. CG Bench (w/ long pause) 77.5%x6x2

DAY 2
A. Competition Pause Bench 85%x5x3
B. 3 sets, alternating: 8 RDL + 8-10 Deadbugs
C. 3 sets, alternating: 8 skullcrushers + 10-12 band pull a-parts (2sec hold)

DAY 3
A. Deadlift 85-87.5%x3-4x3
B. Front Squat 4x5 (same weight as last week)
C. Barbell Row 3x6-8

DAY 4
A. Feet Up Bench: build to an 5RM (aim for 77.5% of bench) then 2-3x2-3 @ same weight
B. 8min EMOM
min 1: 20m farmers carry
min 2: 20m DB walking lunge
min 3: 20m sandbag carry
min 4: rest
C. 3 sets, alternating: DB Row 6-8 reps + AMRAP wide grip pullups
D. Farmer’s Hold: 30s hold then end with 8-10 shrugs

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 85-87.5%x3-4x3
C. Competition Pause Bench 85%x3-4x3

DAY 2
A. Deadlift 85-87.5%x3x3
B. CG Bench (w/ long pause) 77.5%x4-5x2
C. Barbell Row 3x6-8

DAY 3
A. Feet Up Bench: build to an 5RM (aim for 77.5% of bench) then 2x2-3 @ same weight
B. Front Squat 3x5 (same weight as last week)
C. 8min EMOM
min 1: 20m farmers carry
min 2: 20m DB walking lunge
min 3: 20m sandbag carry
min 4: rest

WEIGHTLIFTING

Workout 1
A. Full Snatch 6x1@80-85% for technique
B. Clean and Jerk 4x1@85%
C. Back Squat 2@85%, 2x5@75%

Workout 2
A. Full Snatch 5x1@80% for technique
B. Jerk from Rack 3x1@80%, 2x1@85%
C. Group Metcon

Workout 3
A. Snatch to a max for the day
B. Clean and Jerk to one single at 90%
C. Back Squat to max if feels good, or to 3x1@90% if not.

Workout 4
A. Push Press 5x2 every 90-120sec
B. 3 sets: snatch grip RDL 10reps + DB SHoulder Press 8-12reps
C. Group Metcon

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