GROUP CONDITIONING

Monday
EMOM for 5 sets:
Min 1: Bike 18/14/10/7cal
Min 2: 15 ball slams
Min 3: double KB front rack carry x 50m

Tuesday
EMOM for 14mins:
odd mins: 30sec row sprint.
even mins: 30sec amrap double KB swings.

Wednesday
7min amrap:
7 box jump (step down) + 7 wall ball

Thursday
4 sets, EMOM
min 1: 3 hard TGU left arm (or sub 7 TGU sit-ups)
min 2: 3 hard TGU right arm
min 3: heavy farmers walk
min 4: Bike sprint 30sec for ma cals

Friday
FBOMB FRIDAY!

Saturday
2 rounds for time (18min cut-off): 24 box jumps + 24 push-ups + 24 double unders + 24 cals row + 24 KB swings + 24 renegage rows (12/side)

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, 4-6 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: using the heaviest weight you've (recently) completed for 5-6-reps, 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. Seated Box Jumps 4x2
B. Squat variation of choice 95-97.5%x2 (goal here is a 2RM, choose weight accordingly) then 72.5%x4x3 with 90sec rest (focus on moving each rep as explosively as possible)
C. Group Metcon

Workout 2
A. 2 sets, no rest: 6 Filly Press/side + 20m waiter walk (both hands) + 12 no money drill
B. Bench Press 85-90%x4-6x3
C. Group Metcon

Workout 3
A. Deadlift 85-90%x3-5x3
B. (time permitting) RNT DB Split Squat 2-3x6/side
C. Group Metcon

Workout 4
A. Incline Bench Press 3x3 (all sets same weight, similar to last week's top set)
B. 3 sets, alternating: pull-ups 3-5 reps + 12 cable "W"s
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:
-3 Bar Muscle-ups (scale number is needed, or sub: chest to bar pull-ups)
-6 OH Squats (adjust weight as able), no rest
-7cal bike

D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Deadlift, 2x1@90%, 1xAMRAP-1 @ 75%

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. AMRAP in 7mins [18.5; 12.5; 11.6]
3 thrusters + 3 chest to bar PU
6 thrusters + 6 chest to bar PU
9 thrusters + 9 PU...

Climb the ladder as high as possible.

---rest 6mins---

B.
15min AMRAP
35 cal row
30 wall ball
25 deadlifts 205/135
20 HSPU

C. Hollow Body Hold for back recovery: 2xAMRAP, rest 45sec

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 6, then 3x12 @ 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.16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

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 87.5-90%x4-5x2
C. DB Bench 3x3-5

DAY 2
A. Competition Pause Bench 87.5%x5x3
B. Front Squat 4x6 (use same weight as last week)
C. DB Seal Row (1ct pause @ top) 3x6-8
D. 3 sets, alternating: 8 tricep pushdowns + 10 cable back flies

DAY 3
A. 2 sets: RNT Reverse Lunge 10/leg + Pallof Press 10/side
B. Deadlift 87.5-90%x3-4x2
C. 3 sets, alternating: 10-12 Heavy KB Swings + 10-12 Ab Wheel

DAY 4
A. Feet Up Bench: build to an 4RM (aim for 80% of bench) then 2-3x2-3 @ same weight
B. 2 sets, alternating: Sandbag Carry 20-40m + Waiter's Walk (both hands) 20-40m
C. Pendlay Row 3x10
D. 2min shoulder tabata: 20sec front raises, 10sec crucifix hold during the "rest"

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 87.5-90%x3-4x2
C. Competition Pause Bench 87.5%x3-4x3

DAY 2
A. Deadlift 87.5-90%x3-4x2
B. DB Bench 3x3-5
C. DB Seal Row (1ct pause @ top) 3x6-8

DAY 3
A. Feet Up Bench: build to an 4RM (aim for 80% of bench) then 2x2-3 @ same weight
B. Front Squat 3x6 (use same weight as last week)
C. Pendlay Row 2x10

WEIGHTLIFTING

Workout 1
A. Snatch from blocks 4x1@85-90%B. Back Squat: 5x1@90%C. Snatch pick-up drill with 4sec pause just below knees. 3x5@10%

Workout 2
A. Jerk from rack: 3x3@80% +
B. Power Clean from bloc 7x2 EMOM @ 70-75%
C. Group Metcon

Workout 3
A. Snatch to 3@70%,2@75%, 1@80%, 3@75%, 2@80%, 1@85%, 1@90%
B. 2 Clean + 1 Jerk. 3 sets @ 80-85%
C. Back Squat 2x6@75%, 2x3@85% + paused squat 2x3 with 5sec pause

Workout 4
A. Push Press 4x4
B. 3 sets: RDL 12 reps + shoulder press 4-6reps.
C. Group Metcon

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