GROUP CONDITIONING

Monday
Complete in order, for time
100 chin-ups
200 wall ball
300 cal bike

Tuesday
4 sets for time:
10 toe to bar
20 wall ball
30 double unders

*if completed in under 8mins, continue on and perform a 5th set.
**if 5th set is completed before the 10-minute mark, perform a 6th and final set.

Wednesday
7 sets for time (14min cut-off):
16 kb swings
12 kb Russian Twist (6/6)
8 push-ups

Thursday
5 sets:
Minute 1: L-Sit on Paralettes (scale to tuck hold or deadbug. AMRAP in 40sec
Minute 2: Team Tire Flips (back and forth with partner), 40sec.
Minute 3: Double KB front rack walking lunges 20m

Friday
FBOMB FRIDAY!

Saturday
20-15-10 reps for time:
-DB Thrusters
-Shuttle Runs (or if not enough space, sub: 60/45/30 double unders)

FOUNDATIONS

Workout 1
A. 4-5 sets:
Minute 1: Pull-ups. 4-6reps
Minute 2: Barbell Shoulder Press 8-12reps
Minute 3: Front Plank (weighted if possible) 30-45sec
Minute 4: Rest
B. Group Metcon

Workout 2
A. Back Squat. Over 4-5 total sets, build to a tough set of 6. Then perform 1xAMRAP @ 90% of that weight.
B. Weighted Cossacks. 2-3 sets. 10 reps RIGHT, rest 30sec, 10 reps LEFT, rest 30sec. Repeat
C. Group Metcon

Workout 3
A. 4 sets:
Minute 1: Deadlift 8-10reps
Minute 2: DB Bent-over Row RIGHT x 10-12
Minute 3: DB Bent-over Row LEFT x 10-12
Minute 4: Rest
B. Group Metcon

Workout 4
A. 4 sets:
Minute 1: Sandbag Squats x8-12
Minute 2: Walking Lunges x 6/side (as heavy as good technique allows)
Minute 3: Seated DB Overhead Press 8-12reps
Minute 4: Rest
B. Group Metcon

TRAINING-GENERAL

Workout 1
A. KB Front Rack Bulgarian SS 3x6/leg
B. Deadlift 3,2,1,1,1 (ramping sets, don't go to max unless feeling good)
C. Group Metcon

Workout 2
A. alternating: Push Press 8,6,5 + Chin ups (weighted if needed) 6,5,4
B. Super-set: Incline DB Bench (3sec lowering) 3x10 + DB Batwing Row 3x10
C. Group Metcon

Workout 3
A. Front Squat 2x4 (2ct pause) 3,3,2,2 (no pause, ramping)
B. 2 sets, alternating: Single Leg RDL 5/leg + 40m Sandbag Carry + Glute Bride March w/ band 10/side
C. Group Metcon

Workout 4
A. Barbell Z Press 5,4,3,3
B. 3 sets, alternating: Half Kneeling Landmine Press 6-10reps + Single Arm Landmine Row 6-10reps
C. Group Metcon

TRAINING-COMPETITION

Monday
4 sets:
A1. Alternating DB Shoulder Press 8-12 per side
A2. Batwing Row 7-10reps with 5sec pause at top
2 sets:
B1. 10/10 KB Cross Body Split Squat (one arm overhead, one in suitcase carry)
B2. 10/10 Dumbbell 1-leg RDL with one foot on wall
B3. Strict Toe to bar (with 4sec lowering phase) x AMRAP
C. Group Metcon

Tuesday
A. Weightlifting Class with Mylene
B. Barbell Hip Thrust with 3sec pause at top 3x8-12

Wednesday
COMP CLASS

A.
Test: tabata wall ball

--rest 3min--

B. 4 sets:
60sec unbroken touch and go power cleans
60sec rest
*work on breathing, staying relaxed/pacing, adjust load as needed

--rest 3min--

C. 5 sets: (7.5mins)
30sec LEFTPallof Hold with split squats
30sec RIGHT Pallof Hold with split squats
30sec AMRAP Strict HSPU

--rest 3min--

D. 3 sets:
-70/40 cal bike
-20 burpees
rest 5mins between sets

Thursday

Recovery
2-3x
5mins Bike @ 70%
1min groiners
1min kneeling lean backs
1min bodyweight single leg RDL LEFT
1min bodyweight single leg RDL RIGHT
5mins Row @ 70%
1min overhead stretch or bully stretch RIGHT
1min overhead stretch or bully stretch LEFT
1min back flys with band
1min no money drill

Friday

A. Tempo Back Squats (4sec down 2sec up) 3x6-8

B. 3 sets:
-Weighted Cossack Squats 10xside
-Strict toe to bar

C. Group Metcon

Saturday

A. Shoulder Prep: 3x
-half kneeling bottoms-up KB Press x 10-15/side
-back flys with band to failure with 3sec pause at back

B. Bar Muscle-up Practice (use band as needed to complete reps unbroken) 3x6-8

C. 5 sets:
Minute 1: Bench Press with dangling KBs
Minute 2: Strict Chin-ups
Minute 3: 10x 1-leg RDLs LEFT
Minute 4: 10 1-leg RDLs RIGHT

D. Group Workout

POWERLIFTING (4x/week)

DAY 1
A. 6min EMOM, min1: 10 sandbag squats, min2: 10 Bulgarian SS/side, min3: 30sec Lateral Band Walk
B. 3ct Pause Squat 67.5%x4x5 (controlled lowering)
C. DB Floor Press (pause @ top and bottom) 4x10

DAY 2
A. 3 sets: 6-8 tall kneeling landmine press/arm + 6-8 Meadows rows/side
B. 3ct Pause Bench 4x8@65%
C. Front Rack Bulgarian SS 3x8 (leave 2-3 reps in the tank)
D. 1 Arm DB Row (pause @ top) 3x10

DAY 3
A. 3 sets: 10m Farmers Carry (build up heavy) + 6-8 single leg RDL/leg
B. 3 sets: 8 Trap Bar Deadlift (use 70-75% of deadlift max) + 30m single arm farmers carry/side
C. DB Plank Pull Throughs 3x10

DAY 4
A. Feet Up Bench 2x8 (3-4sec lowering) then 2x5 (add weight, no tempo)
B. Snatch Grip RDL 3x8
C. 4 sets, alternating: 10-12 barbell curls + 12-15 tricep pushdowns
D. 2 sets, alternating: 12 pec flies+ 12 cable scarecrows

POWERLIFTING (3x/week)

DAY 1
A. 6min EMOM, min1: 10 sandbag squats, min2: 10 Bulgarian SS/side, min3: 30sec Lateral Band Walk
B. 3ct Pause Squat 67.5%x4x5 (controlled lowering)
C. 3ct Pause Bench 3x8@65%

DAY 2
A. 3 sets: 8 Trap Bar Deadlift (use 70-75% of deadlift max) + 30m single arm farmers carry/side
B. DB Floor Press (pause @ top and bottom) 3x10
C. 1 Arm DB Row (pause @ top) 2x10
D. 3 sets, alternating: 10-12 barbell curls + 12-15 tricep pushdowns

DAY 3
A. 3 sets: 10m Farmers Carry (build up heavy) + 6-8 single leg RDL/leg
B. Feet Up Bench 2x8 (3-4sec lowering) then 2x5 (add weight, no tempo)
C. Front Rack Bulgarian SS 3x8 (leave 2-3 reps in the tank)
D. DB Plank Pull Throughs 3x10 WEIGHTLIFTING

WEIGHTLIFTING

Workout 1
A. Snatch from blocks 3x3
B. Drop Snatch, build to a tough single
C. Back Squat, 1@90%, then 4x2@80% every 90sec
D. Clean pull 2x2@110%

Workout 2
A. Tall Jerk 3x5, Jerk from Rack 4x1@85%
B. Clean from block. 3x1 @ 85%
C. Group Metcon

Workout 3
A. Snatch to a max double for the day.
B. Clean and Jerk. Build to a tough double for the day.
C. Front Squat, sets of 2 all the way up, build to a heavy set for the day

Workout 4
A. Snatch Grip RDL 3x10
B. 3 sets: barbell walking lunges 4/side + pendlay rows 10reps + GH raise 8-10reps
C. Group Metcon

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