GROUP CONDITIONING

Monday
5 sets:
40sec battling ropes, rest 20sec
40sec bike, 20sec rest
40sec plank forward touches, 20sec rest.

Tuesday
16min AMRAP: In teams of 2, with one partner completing a full round in rely style: row 200/150m AFAP + 4 gym lengths of a HEAVY sandbag carry (this should be challenging)

Wednesday
Tabata shuttles (8sets). rest 60sec.
Tabata KB swings. rest 60sec.
Tabata toe to bar.
Score = your lowest round on each interval

Thursday
1 round for time: 50 box jumps (step down) + 50cal row + 50 wall ball

Friday
FBOMB FRIDAY!

Saturday
For time:
10 double unders
5 ball slams
20 double unders
10 ball slams
30 double unders
15 ball slams
40 double unders
20 ball slams
50 double unders
25 ball slams

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, 2-3 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 2-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. Bulgarian SS 3x10/leg
B. Deadlift:
72.5-77.5%x3x5 tempo deadlift (3-5ct lowering)
85%x1x3 (no tempo)
C. Group Metcon

Workout 2
A. 12min EMOM
min1: Unilateral Half Kneeling Press 5/side
min 2: 5 Rear Delt Flies + 5 Bicep Curls
min 3: 30sec Front Plank
B. Superset: DB Bench 1x8-10, 2x6-8 + Single Arm DB Row 3x8-10
C. Group Metcon

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

Workout 4
A. Bench Press 75-80%x4x5
B. 3 sets, alternating: Push Ups (weighted or on parallettes) 6-10reps + Barbell Seal Row 6-8reps
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
Set 1: 8 reps
Set 2: 5 reps
Set 3: 3 reps
rest 2-mins between sets

C. 10min AMRAP:
8 DB Hang Clean + Push Press 55/35
8 box jump overs
8/12 cal bike

D.
4 sets:
Row 500m
AMRAP kipping HSPU

Tuesday
A. Weightlifting Class with Mylene

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

C. Deadlift, 2x4@80%, 1xAMRAP-2 @ 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.
7-min AMRAP
3 ground to overhead 95/135
3 chest to bar PU
6 ground to over head
6 chest to bar PU
9/9
12/12
15/15
...

--Rest 10mins--

B. 5 sets: EMOM
Minute 1: HSPU x AMRAP Unbroken or minimum of 5
Minute 2: Alternating DB Snatch 6/6
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, 5x2@75% EMOM
B. Comp Workout Skill Practice under minimal fatigue. TBD
C. 5 sets:
Bike 1:40 @ 80% + 20sec sprint
D. 10-mins of mobility work

Saturday
19.3

POWERLIFTING (4x per 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 85%x2, 90%x1, 95%x1. If you feel good, go up once more DO NOT MISS
C. Competition Pause Bench 85%x2, 90%x1, 95%x1. If you feel good, go up once more DO NOT MISS

DAY 2
A. Competition Pause Bench 85%x3x3
B. 3 sets, alternating: 3ct Pause Squat 75-80%x3 + 8-10 Deadbugs
C. 3 sets, alternating: 8 skullcrushers + 10-12 band pull a-parts (2sec hold)

DAY 3
A. Deadlift 95%x1, 88%x2x3. DO NOT MISS
B. Squat 85%x3x3
C. Barbell Row 3x5-7

DAY 4
A. CG Bench (w/ long pause) 80-85%x6x2
B. Pause Deadlift (3ct pause, just below knees) 70-75%x3x4
C. 3 sets, alternating: DB Row 5-7 reps + AMRAP wide grip pullups

POWERLIFTING (3x per 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 85%x2, 90%x1, 95%x1. If you feel good, go up once more DO NOT MISS
C. Competition Pause Bench 85%x2, 90%x1, 95%x1. If you feel good, go up once more DO NOT MISS

DAY 2
A. Deadlift 95%x1, 88%x2x3. DO NOT MISS
B. Competition Pause Bench 85%x3x3
C. Barbell Row 2x5-7

DAY 3
A. Squat 85%x3x3
B. CG Bench (w/ long pause) 80-85%x5x2
C. Pause Deadlift (3ct pause, just below knees) 70-75%x3x4

WEIGHTLIFTING

Workout 1
A. power snatch from block 4x2 @ 65-70%
B. Jerk 3x3@70-75%
C. Back Squat 3@70%, 3@80%, 2@85%

Workout 2
A. Power Clean + 3 push press. 4 sets.
B. Group Metcon

Workout 3
A. Hang snatch 3x1@75-80%
B. Drop Snatch 3x3 @ 80-85% of best snatch
C. Clean pull 3x4@95-100% of best clean

Workout 4
A. Snatch Pull 3x3@100%
B. 3 sets: barbell walking lunges 5/side + GH raise 6-8reps. rest as needed.
C. Group Metcon

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