GROUP CONDITIONING

Monday
In teams of 2, alternating exercises, complete AMRAP in 17mins:
20/15cals Bike
20/15 push-ups
15/10 sit + press with KB or DB

Tuesday
3 sets:
60sec Reverse Sled Drag
60sec rest
60sec KB swings
60sec rest

Wednesday
EMOM for 14mins: odd mins: 30sec row sprint. even mins: 30sec amrap DB thrusters (55/35).

Thursday
4 rounds: In each minute, complete your target or AMRAP in 45sec, then rest/transition to next station:
min 1: heavy farmers walk 40-60m
min 2: 10-15 sandbag squats
min 3: hollow body hold
min 4: 50/25/10 double unders

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:
-50 chin-ups
-100 push-ups
-150 wall ball

FOUNDATIONS

Workout 1
A. Deadlift
-Warm-ups: 3x6, rest 60sec.
B Work Sets: 3 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 [if time] 2x ALAP, no rest between sides
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 3-4reps 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 5-8reps
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. Heavy KB Swing 4x12-15
B. Tempo Deadlift (3-5ct lowering, 2ct pause on ground) 65/70/75%x5
C. Group Metcon

Workout 2
A. 4 sets, every 60-90sec: Seated DB Arnold Press 10 reps + No Money Drill 12 reps
B. 3 sets: Incline DB Press 7-10 reps + Single Arm DB Row 7-10 reps/arm
C. Group Metcon

Workout 3
A. 3 sets, rest as needed: 20m sandbag carry + 6-8 sandbag squats
B. 12min EMOM
min1: Front Squat 5 reps (leaving 2-3 in the tank)
min 2: chin ups 4-6 reps
min 3: rest
C. Group Metcon

Workout 4
A. Bench Press 2x8 (around 65-70%) then 2x6 (around 75-80%)
B. 2-3 sets: 8-12 Ring Rows w/ 1ct hold + 15-20 reps DB Curls + 15-20 Reps Seated DB OH Press
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 3x3-5. rest 2m

C.
5 sets, every 2mins:
-3 Bar Muscle-ups (scale number is needed, or sub: chest to bar pull-ups)
-3 Strict HSPU

D. 12min AMRAP:
5 squat snatch 95/65
10 bar facing burpees
30 double unders

Tuesday
A. Weightlifting Class with Mylene
B. For Squats: Front Squats 3x3@85%
C. Deadlift, 2x2@80%, 1xAMRAP-2 @ 75%
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. 15.1
9-min AMRAP
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

--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 3
Minute 3: Bike 15/10 cals

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, 4x2@80%, rest 90-120sec
B. Comp Workout Skill Practice under minimal fatigue. TBD
C. 5 sets:
Row 1:30 @ 80% + 30sec sprint
D. 10-mins of mobility work

Saturday

POWERLIFTING (4x per week)

DAY 1
A. 2 sets: 10 Goblet Squat w/ band around knee + 10 lateral band walks/side + 10 single leg RDL/leg
B. Squat 90-92.5%x4x2
C. Competition Pause Bench 90%x4x2

DAY 2
A. CG Bench (w/ long pause) 77.5%x8x2
B. 3 sets, alternating: 6-8 RDL (3sec lowering) + 8-10 Deadbugs
C. 3 sets, alternating: 8 skullcrushers + 10-12 band pull a-parts (2sec hold)

DAY 3
A. Deadlift 90-92.5%x3x3
B. Front Squat 4x6 (same weight as last week)
C. Barbell Row 3x5-8

DAY 4
A. Feet Up Bench: build to an 3RM (aim for 80-82.5% of bench) then 2-3x1-2 @ same weight
B. 3 sets heavy sandbag carry (30-50m)
C. 3 sets, alternating: DB Row 5-7 reps + AMRAP wide grip pullups
D. Tricep Pushdowns 3x10

POWERLIFTING (3x per week)

DAY 1
A. 2 sets: 10 Goblet Squat w/ band around knee + 10 lateral band walks/side + 10 single leg RDL/leg
B. Squat 90-92.5%x3x2
C. Competition Pause Bench 90%x3x2

DAY 2
A. Deadlift 90-92.5%x3x3
B. CG Bench (w/ long pause) 77.5%x6x2
C. Barbell Row 3x5-8

DAY 3
A. Feet Up Bench: build to an 3RM (aim for 80-82.5% of bench) then 2x1-2 @ same weight
B. Front Squat 3x6 (same weight as last week)
C. 3 sets heavy sandbag carry (30-50m)

WEIGHTLIFTING

Workout 1
A. Snatch. 2x2@50%, 2@60%, 2x1@70%, 2x1@80%, 1@85%, 1@90%
B. Clean and Jerk 2x2@50%, 2@60%, 2x1@70%, 2x1@80%, 1@85%, 1@90%
C. Back Squat 3x2@85%

Workout 2
A. Hang Snatch + Snatch 2x1@65%, 3x1@75%
B. Tall Jerk 3x3 as heavy as possible.
C. Optional Metcon (keep it light and at a max of 75% effort)

Workout 3
A. Snatch 3x1@75%
B. Clean and Jerk 3x1@75%
C. Front Squat 3x2@80%

Workout 4
A. Snatch to max. 3 attempts
B. Clean and Jerk to max. 3 attempts

Comment