GROUP CONDITIONING

Monday
5 sets of KB swings: 30sec on, 30sec off
5 sets of: Pallof Hold 30sec RIGHT/30sec LEFT (no rest between sides, if needed rest in minute 3 of this int)
5 sets of: Bike 30sec on, 30sec off

Tuesday
3 rounds for time:
20 walking lunges
30 wall ball
40 double unders

Wednesday
In teams of 2, alternating exercises, complete as many rounds as possible in 16misn of:
5 pull-ups (any grip)
10 push-ups
20/15 cal row

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
20-15-10 reps, for time:
double KB swings
double KB rack front squat

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
5x4-6reps
--rest 60-75sec between A2 and A1

B. Group Metcon

Workout 2
A. Deadlift with 4sec lowering phase. Work sets: 3x4-6reps. Rest 90sec
B. Barbell Hip Thust. 3x8-12reps. 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] 4-6reps
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 4 at last week's 6RM. 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. 2 sets, alternating: KB Front Rack Bulgarian SS 8/leg + Ab Wheel 8-10reps
B. Deadlift 4x6 (use 75-77.5%)
C. Group Metcon

Workout 2
A. alternating: Push Press 7,5,4 + Chin ups (weighted if needed) 5,4,3
B. Superset: DB Z Press 3x10 + Single Arm DB Row (w/ pause @ top) 3x10
C. Group Metcon

Workout 3
A. Front Squat 4x6 (use 75-77.5%)
B. 2-3 sets, alternating: Single Leg RDL (w/ back foot to wall) 8/leg + 30sec Deadbugs (controlled tempo)
C. Group Metcon

Workout 4
A. 3ct Pause Bench Press 75%x4x5
B. 2-3 sets, alternating: Half Kneeling 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

3 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:
30-sec of unbroken wall ball
30sec rest
30-sec of unbroken power cleans
30sec rest

--rest 5min--

B.
5 sets:
Every 5mins, complete:
-500m row
-10 HSPU (kipping allowed)
-50m double unders

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
*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: 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 goblet squat w/ band around knees, min2: 10 glute bridge w/ band, min3: lateral band walk 10 steps/side
B. 3ct Pause Squat 70%x4x5
C. DB Floor Press (pause @ top and bottom) 4x8

DAY 2
A. 3 sets: 6-8 tall kneeling landmine press/arm + 6-8 Meadows rows/side
B. Bench Press 4x8@70%
C. Front Rack Bulgarian SS 3x8 (leave 1-2 reps in the tank)
D. 1 Arm DB Row (pause @ top) 3x8

DAY 3
A. 3 sets: 10m Farmers Carry (build up heavy) + 6-8 single leg RDL/leg
B. 3 sets: Deadlift 72.5%x8 + 20m single arm farmers carry/side
C. DB Plank Pull Throughs 3x10

DAY 4
A. Feet Up Bench 4x5 (use 70-72% of bench max)
B. Snatch Grip RDL 3x6
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. 6min EMOM, min1: 10 goblet squat w/ band around knees, min2: 10 glute bridge w/ band, min3: lateral band walk 10 steps/side
B. 3ct Pause Squat 70%x4x5
C. Bench Press 3x8@70%

DAY 2
A. 3 sets: Deadlift 72.5%x8 + 20m single arm farmers carry/side
B. DB Floor Press (pause @ top and bottom) 4x8
C. 1 Arm DB Row (pause @ top) 2x8
D. 3 sets, alternating: 8-10 barbell curls + 10-12 tricep pushdowns

DAY 3
A. 3 sets: 10m Farmers Carry (build up heavy) + 6-8 single leg RDL/leg
B. Feet Up Bench 4x5 (use 70-72% of bench max)
C. Front Rack Bulgarian SS 3x8 (leave 1-2 reps in the tank)
D. DB Plank Pull Throughs 3x10

WEIGHTLIFTING

Workout 1
A. Snatch 4x3@75-80%
B. 3x5 OH Squat
C. Back Squat 10@65%, 8@75%, 4@80%, 2@85%, 4@80%. try to move the bar as quickly as possible on the way up)

Workout 2
A. 5 sets. Clean from blocks + 3 push press.
B. Shoulder Press. 5x3EMOM @75%
C. Group Metcon

Workout 3
A. Snatch EMOM 8x1 @ 85%
B. Back Squat 1@90%, then 10x2 approx EMOM @ 80%
C. Snatch Pull 3x3@110%

Workout 4
A. Jerk. 8x1 EMOM
B. 3 sets: barbell walking lunges 5/side + pendlay rows 10reps + 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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