GROUP CONDITIONING

Monday
15min AMRAP: 60 Double Unders (or 180 singles) + 40 KB Swings + 20 goblet squats + 10 strict chin-ups

Tuesday
Team Workout 6 sets each: 12 gym lengths of shuttles + 4 gym lengths farmers carry with DBs or KBs.

Wednesday
3 sets for reps/cals:
60sec Wall ball
60sec rest
60sec KB Swings
60sec rest
60sec assault bike
60sec rest

Thursday
6mins: AMRAP Chin-ups (if using band, 5-10reps on first set) + 25 double unders
2min rest
6mins AMRAP: DB Walking Lunges (6/6 or 12 total) + AMRAP push-ups or HSPU (controlled tempo)

Friday
FBOMB FRIDAY!

Saturday
SPRINT: 4-8-12-16 cals bike or shuttles + DB HP Snatch
*compare to: July 24 2017, July 25 2018, Oct 16 2018.

FOUNDATIONS

Workout 1
A. Deadlift
-Warm-ups: 2x6, rest 60sec.
-Work Sets: 7x2 EMOM @ 80%, then build to a tough set of 4
B. 2 sets:
-single leg RDL x10/side
C. Group Metcon

Workout 2
4 sets, alternating:
Minute 1: DB Bench Press with Glute Bridge 7-10reps
Minute 2: Chin-ups 4-6reps
Minute 3: Hollow Body Hold, to failure
B. Top Down Alternating Standing DB Press 3x7-10 per side, rest 90sec between sets.
C. Group Metcon

Workout 3
A. 3 sets:
Minute 1: RDL (3sec lowering phase) x 10
Minute 2: DB walking lunges (as heavy as possible with good form) x8/side
Minute 3: Rest


B. 2-3 sets:
RIGHT 1-arm farmers walk x 40m
LEFT arm side plank x 30sec
LEFT 1-arm farmers walk x 40m
RIGHT arm side plank x 30sec
C. Group Metcon

Workout 4
A. 4-5 sets (depending on time):
A1. Barbell Shoulder Press 4-6reps, rest 75-sec
A2. Pull-ups 2-4reps, rest 75-sec
B. Group Metcon

TRAINING-GENERAL

Workout 1
A. Box Jumps 5x2
B. Squat (front or back SQ, your choice) 90%x3 then 60%x7x4 with 1min rest (focus on moving each rep as explosively as possible)
C. Group Metcon

Workout 2
A. 2 sets, no rest: 20m waiter walk (both hands) + 6-10 tempo pushups + 12 cable back flies
B. Bench Press 85%x3, perform as many sets as possible of three reps in 15 minutes
C. Group Metcon

Workout 3
A. Deadlift: 80%x3, perform as many sets as possible of three reps in 20 minutes (aim for 5-8 sets)
B. (time permitting) RNT DB Split Squat 2-3x10/side
C. Group Metcon

Workout 4
A. Incline Bench Press 3x5 (ramp to a top set)
B. 3 sets, alternating: pull-ups 6-8 + 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. 4 sets:
B1. Thrusters 6-8reps
rest 90-120sec
B2. Bar Muscle-ups or Chest to bar pull-ups, AMRAP-1 unbroken,
rest 90-120sec
C. 3 sets: Front Squat x6-8reps, rest 2.5mins
D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene
B. Deadlift, 3x1@90%, 1xAMRAP-1 @ 80%
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. 17.1 - For time:
10 DB snatches (50/35)
15 burpees box jump-overs (24/20)
20 DB snatches
15 burpees box jump-overs
30 DB snatches
15 burpees box jump-overs
40 DB snatches
15 burpees box jump-overs
50 DB snatches
15 burpees box jump-overs
*20-mins time-cap

--rest 7--

B. 4 sets:
Minute 1: AMRAP unbroken HSPU
Minute 2: AMRAP unbroken chest to bar pull-ups
Minute 3: Pistol Squat Practice

Thursday
3x
5mins row at 70% pace (you should still be just able to hold a conversation while working).
60sec 1-arm farmers walk per side
5min bike @ 70% pace
60sec waiter walk (both arms at same time)

Friday
A. Back Squats, build quickly to a tough set of 6, then 3x8-10, rest 2-3mins. Maximum of 1-sec rest/pause at the top of each rep, such that the entire set should be completed in 40-sec or less.
B. Farmers Carry 40m, 20m, 20m, 10m
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. 7 sets:
Minute 1: 10 Push Press 135/95/75
Minute 2: 18/15/12cals bike
Minute 3: rest

C. Group Workout

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 80%x5x5
C. DB Bench 4x8

DAY 2
A. Pause Bench 4x5@77.5%
B. Front Squat 3x5 (leave 1-2 reps in the tank, slight increase from last week)
C. DB Seal Row (1ct pause @ top) 3x10
D. 3 sets, alternating: 12 tricep pushdowns + 12 cable back flies

DAY 3
A. 2 sets: 10 single leg RDL/leg + 10 Deadbugs (3sec hold)
B. Deadlift 77.5%x3x6
C. 3 sets, alternating: 10 GHR + 8-10 Ab Wheel

DAY 4
A. Feet Up Bench 75-80%x4x4
B. Farmer's Carry 2x20m
C. Yates 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 80%x5x5
C. Pause Bench 3x5@77.5%

DAY 2
A. Deadlift 77.5%x3x6
B. DB Bench 3x8
C. DB Seal Row (1ct pause @ top) 3x10

DAY 3
A. Feet Up Bench 75-80%x4x4
B. Front Squat 3x5 (leave 1-2 reps in the tank, slight increase from last week)
C. Yates Row 2x10

WEIGHTLIFTING

Workout 1
A. Snatch from blocks. Build to a tough single, then 3x1@90%
B. OH Squat, build to a tough set of 5
C. Back Squat 8@50%, 6@65%, 4@75%, 2@80%, 1xmax reps @ 85%

Workout 2
A. Jerk from rack: 4x3
B. Power Clean 5x2 EMOM @ 65-70%.
C. Group Metcon

Workout 3
A. Snatch 2x3@75%, 2x2@80%, 3x1@85%
B. Clean and Jerk. 3@75%, 2x2@80%, 3x1@85%
C. Back Squat 5x1 EMOM @ 85% for speed
D. Paused Back Squat 4x3 with 5sec pause, as heavy as possible

Workout 4
A. Push Press 5x3 ever 90sec
B. 3 sets: shoulder press 6-8reps + GHD Hip Extension 10reps with 3sec pause at top
C. Group Metcon

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