GROUP CONDITIONING

Monday
5 sets each for time (or 18-min cut-off)in Teams
Partner A
10 double KB swings
10 double KB front rack squat
Partner B
10 double KB swings
10 double KB front rack squat
Partner A
8 burpees
Partner B
8 burpees

Tuesday
1 set for time:
Row 1000/800m (or sub: bike 50/35)
50 Single Arm DB Hang Snatches (25 per side, alternate when you want)
30 toe to bar
*do in heats if not enough rowers

Wednesday
16min AMRAP:
In teams of 2, alternating every round:
-6 DB farmers walks (us same markings as for shuttle runs)
-8 shuttle runs

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

Friday
FBOMB FRIDAY!

Saturday
AMRAP in 7mins:
4 KB sit-up and press [with control!]
8 push-up
16 KB swings

FOUNDATIONS

Workout 1
A. Deadlift
-Warm-ups: 2x6, rest 60sec.
-Work Sets: 7x1 EMOM @ 85%, then build to a tough set of 2
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. Seated Box Jumps 4x3
B. Squat (front or back SQ, your choice) 92.5-95%x2 then 67.5%x5x3 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 90-92.5%x1, perform as many sets as possible of one rep in 15 minutes
C. Group Metcon

Workout 3
A. Deadlift: 90%x1, perform as many sets as possible of one rep in 20 minutes
B. (time permitting) RNT DB Split Squat 2-3x6/side
C. Group Metcon

Workout 4
A. Incline Bench Press 4x4 (ramp to a 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 4 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 Thrusters (adjust weight as able), no rest
-6 burpees box jump overs

D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Deadlift, 2x4@85%, 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
A. 12min
20 HSPU
20 Power Cleans 135/95
15 HSPU
15 Power Cleans
10 HSPU
10 Power Cleans

---rest 5m

B.
15min AMRAP
8 Chest to bar PU
16 (8/8) DB Front Rack Lunges
24/32cal row

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 1x1@90%, then 3x10 @ 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. 6 sets:
Every 2-mins:
6 push press 135/95 (or pick something heavy that you can manage)
6 chest to bar pull-ups
6 bar over burpees

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 82.5-85%x5x3
C. DB Bench 3x4-6

DAY 2
A. Competition Pause Bench 82.5%x5x3
B. Front Squat 4x5 (use same weight as last week)
C. DB Seal Row (1ct pause @ top) 3x8
D. 3 sets, alternating: 10 tricep pushdowns + 10 cable back flies

DAY 3
A. 2 sets: RNT Reverse Lunge 10/leg + Pallof Press 10/side
B. Deadlift 82.5-85%x4x3
C. 3 sets, alternating: 12-15 Heavy KB Swings + 10-12 Ab Wheel

DAY 4
A. Feet Up Bench: build to an 6RM (aim for 75% of bench) then 2x3-4 @ same weight
B. 2 sets, alternating: Sandbag Carry 20-40m + Waiter's Walk (both hands) 20-40m
C. Yates Row 3x8
D. Beach Body Tabata (4min)
20sec Bicep Curls
10sec rest
20sec Tricep Pushdowns w/ bands
10sec 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 82.5-85%x3-4x3
C. Competition Pause Bench 82.5%x3-4x3

DAY 2
A. Deadlift 82.5-85%x3x3
C. DB Bench 3x4-6
C. DB Seal Row (1ct pause @ top) 3x8

DAY 3
A. Feet Up Bench: build to an 6RM (aim for 75% of bench) then 2x3-4 @ same weight
B. Front Squat 3x5 (use same weight as last week)
C. Yates Row 2x8

WEIGHTLIFTING

Workout 1
A. Snatch from blocks to a tough single, then 2x2@90%
B. Back Squat: 5@50%, 3@65%. 2@75%. 1@80%, 1@85%, 1@90%, 1@95%, 1xmax reps @90%
C. Snatch Pull 3x4@100%

Workout 2
A. Jerk from rack: 4x1 @ 85%-95%
B. Power Clean 7x1 every 45sec @ approx 60-70%
C. Group Metcon

Workout 3
A. Snatch 2x1@80%, 2x1@85%, 1@90%
B. Clean and Jerk. 2@70%, 2@80%, 2x1@85%
C. Back Squat 5x2@80% EMOM for speed + Paused squat 2x5 with 5sec pause

Workout 4
A. Push Press 5x2
B. 3 sets: RDL 10 reps + shoulder press 6-8reps.
C. Group Metcon

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