GROUP CONDITIONING

Monday
40sec battling ropes
20sec rest
40sec bike
20sec rest
40sec KB sit and press
20sec rest
40sec deadbug (for quality)
20sec rest

Tuesday
Team Workout.
6 sets each: 10 gym lengths of shuttles + 4 gym lengths farmers carry with DBs or KBs.
*if the team has completed 6 sets in less than 12-mins, continue until each person has completed 8 rounds.

Wednesday
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
KB Swings
KB Goblet squats
push-ups

Thursday
3 rounds:
50 double unders
90sec handstand hold OR seated dumbbell overhead hold
15 toe to bar or 15 V-up Sit-ups

Friday
FBOMB FRIDAY!

Saturday
8min AMRAP:
10 DB Cleans
10 box jumps (step down)

FOUNDATIONS

Workout 1
A1. Chin-up Training:
5 sets:
OPTION 1: Chin-ups 2-4reps
OPTION 2: Practice Lock-offs with Partial Reps 2-3 reps
OPTION 3: Ring Rows - AMRAP
--rest 60-75sec between A1 and A2

A2. Barbell Bench Press
5x2-4reps
--rest 60-75sec between A2 and A1

B. Group Metcon

Workout 2
A. Deadlift with 4sec lowering phase. Rest 90sec between sets
Set 1: 8 reps
Set 2: 6 reps
Set 3: 4 reps
B. Barbell Hip Thust. 2-3 sets (depending on time) x8-12reps. Pause for 2sec at top of each rep. Rest 60sec On last rep, rest at top position as long as possible!
C. Group Metcon

Workout 3
A. 4-5 sets:
Minute 1: Tempo Pull-ups [5sec lowering phase] 2-4reps
Minute 2: DB Bench Press 10-15reps
Minute 3: Pallof Hold 40sec
Minute 4: Pallof Hold (other side)40sec

Workout 4
A. Back Squat 4 sets 3 at last week's 4RM. rest 90sec
B. Sandbag Carry. 2 sets of 70-100m (equivolent of 7-10 shuttle runs), rest as needed.
C. (*It time) Plank Pull Throughs with Kettlebell 2x30-60sec. rest 60sec
D. Group Metcon

TRAINING-GENERAL

Workout 1
A. 6min EMOM
min 1: 10 goblet front step ups (left leg)
min 2: 10 goblet front step ups (right leg)
min 3: 30sec band resisted deadbug
B. Deadlift 4x5 (use 80-82.5%)
C. Group Metcon

Workout 2
A. Superset: Push Press 3x3 + Chin Ups (weighted) 3x3
B. Superset: DB Z Press 3x6-8 + Single Arm DB Row (w/ pause @ top) 3x6-8
C. Group Metcon

Workout 3
A. Squat Variation of Choice (front or back) 4x5 (use 80-82.5%)
B. 2-3 sets, alternating: Single Leg RDL (w/ back foot to wall) 6/leg + Single Leg Glute Bridge 10/side (3sec hold)
C. Group Metco

Workout 4
A. 3ct Pause Bench Press 77.5-80%x4x3
B. 2-3 sets, alternating: Half Kneeling Landmine Press 6-8reps + Single Arm Landmine Row 6-8reps
C. Group Metcon

TRAINING-COMPETITION

Monday
5 sets:
A1. Barbell Shoulder Press with KB hanging from bands, 4-6reps
A2. Batwing Row 7-10reps with 5sec pause at top

3 sets:
B1. Filly Press, 8-10reps/side
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:
45-sec of unbroken wall ball
45sec rest
45-sec of unbroken power cleans
45sec rest

--rest 5min--

B.
5 sets:
3min AMRAP, complete:
-8 snatches (power or any style) 95/65
-8 bar facing burpees
-8 snatches 95/65
-8 bar facing burpees
-AMRAP Row cals in remaining time,
2min rest

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: Chest to Bar Lat Pull Downs (2sec pause @ chest) x 10-15
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 77.5%x2x6, 1xAMRAP (stop 1-2 reps shy of failure)
C. Pin Press (bench w/ safety pins stopping bar 1" above chest) 77.5%x3x6

DAY 2
A. 2 sets: 20m/side offset farmers carry (1 weight at hip, one overhead) + bottom up half kneeling KB press 5-8/arm + no money dril 12 reps
B. Bench Press 77.5%x2x6, 1xAMRAP (stop 1-2 reps shy of failure)
C. Front Squat 3x6 (leaving 2-3 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 77.5%x3x6
C. 3 sets: 40m Sandbag Carry (go for max weight) + Banded Deadbugs 30sec

DAY 4
A. Incline Bench: build to a top set of 6 then 3x4-5 at same weight
B. Pause Below Knee Deadlift 67.5-72.5%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 77.5%x2x6, 1xAMRAP (stop 1-2 reps shy of failure)
C. Bench Press 77.5%x2x6, 1xAMRAP (stop 1-2 reps shy of failure)

DAY 2
A. Deadlift 77.5%x3x6
B. Pin Press (bench w/ safety pins stopping bar 1" above chest) 77.5%x3x6
C. 1 Arm DB Row 3x8

DAY 3
A. 2 sets: 10 Bulgarian SS/leg + 10 single leg RDL/leg
B. Incline Bench: build to a top set of 6 then 2x4-5 at same weight
C. Front Squat 3x6 (leaving 2-3 reps in the tank)
D. Banded Deadbugs 2x30sec

WEIGHTLIFTING

Workout 1
A. Snatch from blocks 3x4 hard sets
B. OH Squat 3x3 with 3sec pause at bottom
C. Back Squat 10@50%, 6@65%, 5@75%, 3@80%, 2@85%, 1@90%, then max reps @ 75%

Workout 2
A. 5 sets. 2 Clean + 1 Jerk
B. Shoulder Press. 5x5EMOM @70%
C. Group Metcon

Workout 3
A. Snatch EMOM 8x1 @ 85%
B. Back Squat 5x2@ 85% approx. every 90sec, then 2x5 paused back squat with 4sec pause
C. Snatch Pull 3x4@110%

Workout 4
A. Jerk. 8x1 EMOM
B. 3 sets: Push press 6 reps + GHD Hip Extension 8reps with 4sec pause at top. Try to do a bit more than last week.
C. Group Metcon

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