GROUP CONDITIONING

Monday
Every minute on the minute for 18mins:
minute 1: Bike 18/15/13/8cals
minute 2: 15 wall ball (comp group do: 12 HPClean),
minute 3: 15/12 shuttles.

Tuesday
8 sets, alternating exercises:
20sec toe to bar, 10sec rest
20sec max HSPU or Push-ups, rest 10sec
20sec double unders, rest 10sec

Wednesday
7min amrap: 14 box step-ups with DBs + 7 ball slams

Thursday
-4 sets: (4min) 30sec heavy KB swings, 30sec rest
-4 sets: (4min): 30sec Bike, 30sec rest
-4 sets (4min) of 1-arm farmers walk. Switch arms every 30sec.
-4 sets (4min) of side plank, switch every 30sec

Friday
FBOMB FRIDAY!

Saturday
12min AMRAP:
40 Double Unders (or 180 singles)
30 KB Swings
20 goblet squats
10 chin-ups

FOUNDATIONS

Workout 1
A. 4-5 sets:
Minute 1: Pull-ups. 4-6reps
Minute 2: Barbell Shoulder Press 8-12reps
Minute 3: Deadbug x 45sec
Minute 4: Rest
B. Group Metcon

Workout 2
A. Back Squat. Over 4-5 total sets, build to a tough set of 4. Then perform 2x5 @ 90% at 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 4-6reps
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. 2 sets, alternating: KB Front Rack Bulgarian SS 6/leg + Ab Wheel 10-12reps
B. Deadlift 4x5 (use 77.5-80%)
C. Group Metcon

Workout 2
A. Superset: Push Press 3x4 + Chin Ups (weighted if needed) 3x4
B. Superset: DB Z Press 3x8 + Single Arm DB Row (w/ pause @ top) 3x8
C. Group Metcon

Workout 3
A. Squat Variation of Choice (front or back) 4x5 (use 77.5-80%)
B. 2-3 sets, alternating: Single Leg RDL (w/ back foot to wall) 8/leg + 30sec Banded Deadbugs
C. Group Metcon

Workout 4
A. 3ct Pause Bench Press 77.5%x4x5
B. 2-3 sets, alternating: Half Kneeling Bottom Up KB Press 6-8reps + Lat Pulldowns or pull-ups 6-8reps
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

4 sets:
B1. Barbell Shoulder Press with KB hanging from bands, 5-10reps
B2. Single Arm Lat Pull Down (cable Machine) 8-12reps

3 sets:
C1. KB Cross Body Split Squat x10side
C2. 1-leg GHD Hip Extension x 10/side
C3. Strict Toe to bar (with 4sec lowering phase) x AMRAP

D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Barbell Hip Thrust with 3sec pause at top 3x8-12

Wednesday
COMP CLASS

A.
5 sets:
40-sec of unbroken wall ball
40sec rest
40-sec of unbroken power cleans
40sec rest

--rest 5min--

B.
5 sets:
Every 5mins, complete:
-40 double unders
-30/20 cal row
-20 burpees
-10 OH Squat

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) 4x8-10
*try to beat last week

B. 3 sets, minimal rest
-Weighted Cossack Squats 10xside
-adductor side plank x ALAP
-L-Sit hold on paralettes, ALAP

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) 4x4-6

C. 5 sets:
Minute 1: Bench Press with dangling KBs x 6-8
*use 12kg or 16kg KBs looped with red or blue band and as much straight was as needed
Minute 2: Strict Chin-ups with 4 sec lowering phase x AMRAP
Minute 3: Deadbug x 40sec


D. Group Workout

POWERLIFTING (4x/week)

DAY 1
A. 2 sets: 10 lateral band walk/side + 15 KB swing + 5 high box jumps (step down)
B. Squat 75%x2x6, 1xAMRAP (stop 1-2 reps shy of failure)
C. Pin Press (bench w/ safety pins stopping bar 1" above chest) 75%x3x6

DAY 2
A. 3 sets: 6-8 tall kneeling landmine press/arm + 6-8 Meadows rows/side
B. Bench Press 75%x2x6, 1xAMRAP (stop 1-2 reps shy of failure)
C. Front Squat 3x6 (leaving 2-4 reps in the tank)
D. 1 Arm DB Row 3x8

DAY 3
A. 3 sets: 10 Bulgarian SS/leg + 10 single leg RDL/leg
B. Deadlift 75%x3x6
C. 3 sets: 10m Farmers Carry (build up heavy) + Banded Deadbugs 30sec

DAY 4
A. Feet Up Bench 4x5 (use 72-75% of bench max)
B. Pause Below Knee Deadlift 65-70%x3x5
C. 4 sets, alternating: 8-10 barbell curls + 10-12 tricep pushdowns
D. 2 sets, alternating: 10 pec flies + 12 cable scarecrows

POWERLIFTING (3x/week)

DAY 1
A. 2 sets: 10 lateral band walk/side + 15 KB swing + 5 high box jumps (step down)
B. Squat 75%x2x6, 1xAMRAP (stop 1-2 reps shy of failure)
C. Bench Press 75%x2x6, 1xAMRAP (stop 1-2 reps shy of failure)

DAY 2
A. Deadlift 75%x3x6
B. Pin Press (bench w/ safety pins stopping bar 1" above chest) 75%x3x6
C. 1 Arm DB Row 3x8

DAY 3
A. 2 sets: 10 Bulgarian SS/leg + 10 single leg RDL/leg
B. Feet Up Bench 3x5 (use 72-75% of bench max)
C. Front Squat 3x6 (leaving 2-4 reps in the tank)
D. Banded Deadbugs 2x30sec

WEIGHTLIFTING

Workout 1
A. Snatch from blocks 3x5
B. OH Drop Snatch 5x1 tough reps
C. Back Squat 10@60%, 6@70%, 5@75%, 3@80% 3x2@85%

Workout 2
A. Tall Jerk 3x5
B. Jerk from Rack 4x2@80%
C. Clean and Jerk 3x1@80%
D. Group Metcon

Workout 3
A. Snatch 5x1@85%
B. Front Squat, buld to a tough set of 6
C. RDL 4x8

Workout 4
A. Jerk 5x1 EMOM
B. 3 sets: weighted front step-up 10/side + 4-8 strict chin-ups + GHD Hip Extension 10 reps with 4sec pause at top. Rest as needed
C. Group Metcon

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