GROUP CONDITIONING

Monday
6 sets:
Min 1: 15/12/8cal assault bike
Min 2: 15/10 burpees
Min 3: KB front rack carry: 4 gym lengths

Tuesday
1 set for time:
row 500/400m
30 wall ball
30 KB Swings
30 box jumps (step down)
30 KB Swings
30 wall ball
35/20 cal bike

Wednesday
8min AMRAP
30 double unders
10 DB Hang Snatch RIGHT
10 DB Hang Snatch LEFT

Thursday
16min AMRAP for quality:
30sec of max tire flips
50-100m sandbag carry (heavy)
30sec L-sit hold (on bar, rings or paralettes - your choice)
max reps ring rows (feet elevated on box or bench if possible

Friday
FBOMB FRIDAY!

Saturday
5 rounds for time:
10 plate ground to overhead (45/25)
10 (5/5) overhead reverse lunges
10 plate squats (hold plate in chest)

FOUNDATIONS

Workout 1
A. Deadlift Warm-up sets:
-3 sets: 6 reps od deadlift + mini band glute side shuffles to failure, with minimal rest
B Deadlift Work Sets:
Build to a 5RM for the day
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 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
B. 3x Work Sets:
Minute 1: Trap Bar Deadlift x 4-6
Minute 2: Sandbag Carry 60-80m, as heavy as possible.
Minute 3+4: Rest
C. Group Metcon

Workout 4
A. Work Sets x4
Minute 1: Incline DB Press x 5-8reps
Minute 2: Deadbug for 45sec
Minute 3: Batwing Row x 7 with 5sec pause at top
Minute 4: GHD Hip Extensions, x10reps (weighted if able)
C. Group Metcon

TRAINING-GENERAL

Workout 1
Workout 1
A. Bulgarian SS 3x8/leg
B. Deadlift 5,5,4,4 (ramping sets, finish around 85-88%)
C. Group Metcon

Workout 2
A. 3-4 sets, alternating: Overhead Press 77.5-80%x5 + Lat Pulldowns 8 reps
B. Superset: DB Bench 3x6-8 + Single Arm DB Row 3x6-8
C. Group Metcon

Workout 3
A. 2 sets, rest as needed: 20m heavy single arm farmers carry/side
B. 4 sets, alternating: Front Squat 80-82.5%x4 + Chin Ups 4-6 reps
C. Group Metcon

Workout 4
A. Barbell Z Press 8,7,6,5
B. 3 sets, alternating: Ring Dips 4-8reps + Single Arm DB Row 8-10/arm
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. Thrusters
Set 1: 8 reps
Set 2: 6 reps
Set 3: 4 reps
rest 2-mins between sets

C. 10min AMRAP:
5 chest to bar PU
10 cal bike
*protect your hands!!! No ripping

D.
4 sets:
Row 500m
20 bar facing burpees

Tuesday
A. Weightlifting Class with Mylene

B. For Squats: Front Squats 3x4@80%

C. Deadlift, 2x3@85%, 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.
7-min AMRAP
14 OH Squat
7 chest to bar PU

--Rest 10mins--

B. 5 sets: EMOM
Minute 1: DB hang clean and Push press x 8
Minute 2: Row 200/150m
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
19.4

POWERLIFTING (4x/week)

*Anyone competing in 2 weeks should reduce metcon volume by 50% this week

DAY 1
A. 2 sets: 10 goblet squat w/ band around knees + 10 lateral band walks/side + 10 glute bridge w/ band (3sec hold)
B. Squat 3x1 at opener weight (88-93%) DO NOT MISS
C. Competition Pause Bench 3x1 at opener weight (88-93%) DO NOT MISS

DAY 2
A. Competition Pause Bench 85-89%x3x3
B. 3 sets, alternating: 3ct Pause Squat 80-85%x2 + 8-10 Deadbugs
C. 2 sets, alternating: 8 skullcrushers + 10-12 band pull a-parts (2sec hold)

DAY 3
A. Deadlift 3x1 at opener weight (88-93%) DO NOT MISS
B. Squat 85-89%x3x3
C. Barbell Row 3x5

DAY 4
A. Competition Pause Bench 82.5-87.5%x5x2
B. Deadlift 85-87.5%x3x1
C. 2 sets, alternating: DB Row 5 reps + 4-6 wide grip pullups


POWERLIFTING (3x/week)

*Anyone competing in 2 weeks should reduce metcon volume by 50% this week
DAY 1
A. 2 sets: 10 goblet squat w/ band around knees + 10 lateral band walks/side + 10 glute bridge w/ band (3sec hold)
B. Squat 3x1 at opener weight (88-93%) DO NOT MISS
C. Competition Pause Bench 3x1 at opener weight (88-93%) DO NOT MISS

DAY 2
A. Deadlift 3x1 at opener weight (88-93%) DO NOT MISS
B. Competition Pause Bench 85-89%x3x3
C. Barbell Row 3x5

DAY 3
A. Squat 85-89%x3x3
B. Competition Pause Bench 82.5-87.5%x3x2
C. Deadlift 85-87.5%x2-3x1


WEIGHTLIFTING

Workout 1
A. Hang snatch 4x3
B. Drop Snatch + 4 OH Squats. 3 tough sets.
C. Back Squat 3x4-6 tough sets. Leave 1 rep in the tank. If you get 6, automatically increase the weight. If you're not able to get 4, lower the weight. Start at approx 80%
D. Snatch Pull 3x4@95%

Workout 2
A. Clean from blocks 4x3
B. Push Press 3x3-5
C. Group Metcon

Workout 3
A. Snatch 8x1 EMOM @ 80%
B. Back Squat, 1@90%, 5x1 EMOM@85%. Then Paused Back Squat 3x3 (3sec pause at bottom)
C. Clean Pull 4x3@105%
D. Snatch Grip RDL 2x10, add 5-15lbs from last week

Workout 4
A. Clean + 2 Jerks. 4 sets
B. 3 sets: barbell walking lunges 6/side + GH raise 6-8re[s + ring rows for max reps
C. Group Metcon

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