GROUP CONDITIONING

Monday
-4 sets: (4min): Row 3:30, take last 30sec as rest
-4 sets (4min): pallof Hold, switch sides every 30sec.
-4 sets: (4min): Bike 3:30, take last 30sec as rest
-4 sets (4min): alternate: 30sec double KB front rack carry, 30sec front plank

Tuesday
10min AMRAP:
-50/30/15 double unders
-5 per side: [1 Dumbbell Hang Snatch + 2 Alternating Reverse Overhead Lunges]
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

Wednesday
In teams of 2 with one partner working, complete:
3mins AMRAP strict chin-ups
3mins AMRAP push-ups
3mins AMRAP goblet squats
3mins AMRAP toe to bar

Thursday
4 rounds: In each minute, complete AMRAP in 45sec, then rest/transition to next station:
min 1: single arm farmers walk left
min 2: single arm farmers walk right
min 3: 10-15 sandbag squats
min 4: double unders

Friday
FBOMB FRIDAY!

Saturday
For time:
100m run, 10 wall ball
200m run, 20 wall ball
300m run, 30 wall ball
200m run, 20 wall ball
100m run, 10 wall ball

FOUNDATIONS

Workout 1
A. Back Squat. 2-3 warm-ups sets, then 2x10 heavy sets. rest 2mins
B. Heavy KB Swings. 4x30sec work, 30sec rest.
C. Group Metcon

Workout 2
A. 3 sets, rest 30sec between exercises:
-Barbell Bench Press 6-8reps
-Chest supported Row 7-10reps
-hollow body hold ALAP
B. 4min AMRAP for quality:
-4 ring rows
-4 push-ups
C. Group Metcon

Workout 3
A. Deadlift. 5 sets of 8. rest 90sec. Start light and build up to a final set that feels like 8.5/10
B. 3 sets, minimal rest:
-1-leg RDL x 10/side
-Deadbug x ALAP

Workout 4
A. 4 sets:
Minute 1: Chin-ups x 4-6reps
Minute 2: Seated DB Press x 8-12
Minute 3: Rest
B. Pike-ups on Rower (feet on seat) 2xAMRAP, rest 60sec
C. 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: build to a 5RM for the day then 3x3-4 at that weight
C. Group Metcon

Workout 2
A. Bench Press build to a 5RM (no pause) for the day then 3x2-3 at that weight (with 2ct pause)
B. Superset: Incline DB Bench (3sec lowering) 3x10 + DB Batwing Row 3x10
C. Group Metcon

Workout 3
A. Squat Variation of Choice (front or back) build to a 5RM for the day then 3x3-4 at that weight
B. 2-3 sets, alternating: Bulgarian SS 10/leg + Single Leg Glute Bridge 10/side (3sec hold)
C. Group Metcon

Workout 4
A. Strict Press 3x8
B. 2-3 sets, alternating: Half Kneeling DB Press 10-12/arm + Chin Ups 8-10 (weighted if needed)
C. Group Metcon

TRAINING-COMPETITION

Monday
4 sets, rest 60-90s between sets:
A1. Barbell Shoulder Press. 6-8reps
A2. Chinese Row with 2sec pause at top, 6-8reps (must feel this in lats and between shoulder blades)

B. 3 sets, minimal rest:
-Sandbag Press, 10-15reps (use heavy slam ball if sandbags are too heavy)
-Palloff Hold, 30sec per side
-wide grip lat pull down, 2-sec puase at chest, 10-15reps

C. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Deadlifts 2x5@70%

C. 2 sets, minimal rest:
-Deadbug 60sec
-1-leg RDL with KB in opposite hand 10-15

Wednesday
COMP CLASS

A.
4 sets:
60-sec of unbroken wall ball
60sec rest
60sec of unbroken power cleans
60sec rest

--rest 5min--

B.
6 sets, every 3mins:
-6 chest to bar PU
-6 snatch (from floor) 95/65
-6 OH Squat
-6 bar facing burpees
-30 double unders


Thursday
Recovery
2-3x
-5mins Bike @ 70%
-15 front scale Right
-15 front scale Left
-60sec glute mini-band side-shuffles
-5mins Row @ 70%
-mixed rack (one at shoulder, one overhead) KB carry. 40-60m per side.
-1min front plank on rings

Friday
A. Back Squats 3x6-8, rest 2-2.5m

B. 3 sets:
-double KB front rack Bulgarian Split Squats x8-10
-L-Sit on Paralletes, as long as possible

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-ups Practice.
-Option 1: (if have multiple reps) 6x2 reps
-Option 2: (if you can't do them but are close) 8x1 with band
-Option 3: Kipping Chest to Bar PU. 5x2-3.

C. 4 sets, rest as needed:
Bench Press. 6-8reps
Strict Chin-ups (weighted if able) 5-8reps

D.
5 sets:
60sec wall ball
60sec rest
*your score is your lowest set, so goal is even pacing.


E. KB sings (a bit heavier than normal):
5x 30sec work. 30sec rest

F. 20min ARAMP:
1000m row
100 double unders
20 evenly paced toe to bar

POWERLIFTING (4x/week)

DAY 1
2 sets: 8 Sandbag Squats + 10 KB swings + 5 Deadbug/side
B. Squat 80%x2x5, 1xAMRAP (stop 1-2 reps shy of failure)
C. Pin Press (bench w/ safety pins stopping bar 1" above chest) 77.5-80%x3x5

DAY 2
3 rounds: 8-10 Unilateral Half Kneeling Press/arm + 20-30sec star side plank/side + 10 DB cuban clean
B. Bench Press 80%x2x5, 1xAMRAP (stop 1-2 reps shy of failure)
C. Front Squat 3x6 (leaving 1-3 reps in the tank)
D. 1 Arm DB Row 3x8

DAY 3
A. 2 sets: 8 Bulgarian SS/leg + 8 kickstand deadlift/leg
B. Deadlift 80%x3x5
C. 2-3 sets: 10m MAX weighted carry (use yoke if able, farmers if space is limited) + Banded Deadbugs 30sec

DAY 4
A. Incline Bench 5x4-5 (use last week's 6RM weight)
B. Pause Below Knee Deadlift 70-75%x3x4
C. 4 sets, alternating: 8-10 barbell curls + 8-10 tricep pushdowns

POWERLIFTING (3x/week)

DAY 1
2 sets: 8 Sandbag Squats + 10 KB swings + 5 Deadbug/side
B. Squat 80%x2x5, 1xAMRAP (stop 1-2 reps shy of failure)
C. Bench Press 80%x2x5, 1xAMRAP (stop 1-2 reps shy of failure)

DAY 2
A. Deadlift 80%x3x5
B. Pin Press (bench w/ safety pins stopping bar 1" above chest) 77.5-80%x3x5
C. 1 Arm DB Row 3x8

DAY 3
A. 2 sets: 8 Bulgarian SS/leg + 8 kickstand deadlift/leg
B. Incline Bench 4x4-5 (use last week's 6RM weight)
C. Front Squat 3x6 (leaving 1-3 reps in the tank)
D. Banded Deadbugs 2x30sec

WEIGHTLIFTING

Workout 1
A. Snatch from blocks, build to a tough single then drop 10-15% for 3x2
B. Drop Snatch, build to a tough single (should be more than your best snatch)
C. Back Squat 10@50%, 6@65%, 4@75%, 2@80%, 1@85%, 1@90%, then max reps at 80%

Workout 2
A. Clean from blocks 3x3 @ 75-80%
B. Jerk from rack: 6x2 @75% ever7 60-90sec for technique
C. Group Metcon

Workout 3
A. Snatch 5x2@80%. No misses
B. Clean & Jerk 4x2 @ 80-85%
C. Front Squat, buld to a tough set of 4

Workout 4
A. Push Press 4x4
B. 3 sets: shoulder press 6-8reps + GHD Hip Extension 10reps with 3sec pause at top
C. Group Metcon

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