GROUP CONDITIONING

Monday
7min AMRAP:
4 wall ball
4 shuttles (width of gym)
6 wall ball
6 shuttles
8 wall ball
8 shuttles
10/10
12/12
... keep going as far as you can in 7min

Tuesday
10mins AMRAP
5 toe to bar
15 bw squats
45 double unders

Wednesday
5 sets:
40sec battling ropes, rest 20sec,
40sec rowing, 20sec rest,
40sec box jumps, 20sec rest.

Thursday
4 rounds: In each minute, complete AMRAP in 45sec, then rest/transition to next station:
min 1: Farmers Carry
min 2: Forward Sled Drag
min 3: Bike Sprint
min 4: AMRAP Push-ups

Friday
FBOMB FRIDAY!

Saturday
In Teams of 2, atlernating rounds until both partners have completed the workout:
10, 15, 20, 25
cals on the rower + wall ball reps
(i.e. round 1: partner A = 10cal row + 10 reps wall ball; Partner 2 = same. Round 2: 15cal row + 15WB)

FOUNDATIONS

Workout 1
A. Warm-ups, 2 sets with 60sec rest between. -Back Squat 8 reps, no rest -60sec AMRAP: Mini-band side shuffles, rest 45-60sec
B. 12sets of 2 reps EMOM @ 85%
C. Group Metcon

Workout 2
A. 4 sets, alternating:
-Bench Press 4-6reps, no rest
-Back Flys with Band 8-12 reps with 2sec pause at back, rest 90sec
B. 3 sets:
30sec AMRAP Push-ups, 30sec rest
30sec AMRAP Ring Rows, 30sec rest
C. Group Metcon

Workout 3
A. 3 sets:
Minute 1: Sandbag Squat 10-15
Minute 2: GHD Hip Extensions with 5sec pause at top 7-10
Miniue 3: 40sec Hollow Body Hold
Minute 4: rest
B. Farmers Carry.
60m, 40m, 20m. Increase load each set.
C. Group Metcon

Workout 4
A. 4 sets:
Minute 1: Philly Press RIGHT x7-10
Minute 2: Philly Press LEFT x7-0
Minute 3: Chin-ups xAMRAP in 1-min
Minute 4: Rest
B. Group Metcon

TRAINING-GENERAL

Workout 1
A. Box Jumps 4x1
B. Squat (front or back SQ, your choice) 92.5%x2 then 65%x6x3 with 90sec 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 band pull-a-parts
B. Bench Press 87.5-90%x2, perform as many sets as possible of two reps in 15 minutes
C. Group Metcon

Workout 3
A. Deadlift: 85%x2, perform as many sets as possible of two reps in 20 minutes (aim for 5-8 sets)
B. (time permitting) RNT DB Split Squat 2-3x8/side
C. Group Metcon

Workout 4
A. Incline Bench Press 4-5x3 (use last week's top weight)
B. 3 sets, alternating: pull-ups 5-6 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 6 for the day, leaving 1 rep in the tank..
C. 4 sets:
-Thrusters 6-8reps (adjust weight as able), no rest
-Bar Muscle-ups or Chest to bar pull-ups, AMRAP-1 unbroken
-10 bar over burpees
rest 3mins
D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene
B. Deadlift, 2x3@85%, 1xAMRAP-1 @ 85%
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. Power Cleans 6x5 EMOM
--rest 8mins--
B. 20-min cut-off
100 DU
25 OH Squats 115/80
100 DU
25 chest to bar pull-ups
100 DU
25 DB Snatches per side (50/35)
100 DU
25 HSPU

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 a tough set of 3, then 2x12-15 reps. Goal is to complete 15-reps in 45sec or less (so adjust/lower load accordingly), rest 3-4mins.
B. 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. 6 sets:
Minute 1: 7-10 Push Press 135/95/75
Minute 2: 7-10 Power Cleans (same weight)
Minute 3: Row 20/16/12 cals
Minute 4: 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 77.5-80%x5x4
C. DB Bench 1x6-8, 2x5-6

DAY 2
A. Competition Pause Bench 5x4@77.5%
B. Front Squat 4x4 (use 80% of front squat max)
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 80%x4x4
C. 3 sets, alternating: 10 GHR + 8-10 Ab Wheel

DAY 4
A. Feet Up Bench: build to an 8RM (aim for 70-72.5% of bench) then 2x5-6 @ same weight
B. Farmer's Carry 2x30m
C. Yates Row 3x10
D. 3 sets, alternating: 12 pec flies + 12 face pulls

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 77.5-80%x3-4x4
C. Competition Pause Bench 3-4x4@77.5%

DAY 2
A. Deadlift 80%x3-4x4
B. DB Bench 1x6-8, 2x5-6
C. DB Seal Row (1ct pause @ top) 3x10

DAY 3
A. Feet Up Bench: build to an 8RM (aim for 70-72.5% of bench) then 2x5-6 @ same weight
B. Front Squat 3x4 (use 80% of front squat max)
C. Yates Row 2x10

WEIGHTLIFTING

Workout 1
A. Snatch from blocks. Build to a tough single, then 3x2@90% (drop to 85% if you're not hitting these)
B. Back Squat 4x2@80%
C. Snatch Pull 3x3@110%

Workout 2
A. Jerk from rack: 4x2 @ 85%-90%
B. Power Clean 5x3 every 90sec @ approx 60-70%
C. Group Metcon

Workout 3
A. Snatch to a tough double
B. Clean and Jerk 3x1 @ 90%
C. Front Squat, build to a tough set of 2, then 5x1@90% of that weight

Workout 4
A. Push Press 3x6, rest 2-3mins
B. 3 sets: RDL 10 reps + shoulder press 4-6reps.
C. Group Metcon

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