GROUP CONDITIONING

Monday
-4 sets: (4min): Heavy KB Swings 30sec, rest 30sec
-4 sets: (4min): Front Step Downs. Switch sides every 30sec
-4 sets (4min): pallof Hold, switch sides every 30sec.
-4 sets (4min): 30sec double KB fron rack carry, 30sec rest

Tuesday
C.
AMRAP in 7mins:
4 push-up
6 KB sit-up and press [with control!
16 KB swings

Wednesday
Team Workout 6 sets each, alternating sets:
Row 300/200m + 15 ball slams


Thursday
A. 5min amrap: 8 shuttles + 8 ball slams. Rest 4mins. B. 5min amrap: 8 cal row + 8 wall ball.

Friday
FBOMB FRIDAY!

Saturday
5 rounds (14min time-cap):
-15/10/5 strict chin-ups
-split stance wall ball (10 per side)
-40 single leg skips per side

FOUNDATIONS

Workout 1
A. Back Squat 3RM
B. 1-Leg RDL 3-4x10/side (depending on time). minimal rest
C. Group Metcon

Workout 2
A. 2 sets:
-Back Flys with Band with 5sec pause at back, AMRAP to fatigue
-Empty bar Bench press x 10reps

B. 4 sets:
Find Paused Bench Press 1RM + Pull-up 1RM

C. Group Metcon

Workout 3
A. 3 sets:
Minute 1: double KB front rack split squats. 10x RIGHT
Minute 2: 30sec Pallof Hold RIGHT
Minute 3: double KB front rack split squats. 10x LEFT
Minute 4: 30sec Pallof Hold LEFT
B. Sandbag Carry. 2x80-120m., rest as needed
C. Group Metcon

Workout 4
A. 4 sets, rest 30 sec between exercises:
-Filly Press RIGHT x 8-10
-1-arm lat pull down RIGHT x8-10
-Filly Press LEFT x 8-10
-1-arm lat pull down LEFT x8-10

B. Group Metcon

TRAINING-GENERAL

Workout 1
A. 2 sets: 10 weighted cossack squats/leg + 8-12 tempo ring row (2sec hold @ top)
B. 3 sets, alternating: 5 tempo back squats (3sec lowering) + 3 tempo chin ups (3sec lowering, add weight if needed)
C. Group Metcon

Workout 2
A. Incline Bench Press 4x5 (ramping sets)
B. 3 sets, alternating:
- Incline DB Bench 8-10 reps
- DB Batwing rows 8-10 reps
C. Group Metcon

Workout 3
A. Deadlift 4x6 (ramping sets)
B. 2-3 sets, alternating:
- GHD Hip Extension 10-12 reps
- Single Arm KB Front Rack Carry 50m/side
C. Group Metcon

Workout 4
A. 2 sets:
- Half Kneeling Single Arm DB Press 6-8/arm
- 2-6 Tempo Chin ups (5sec lowering, 1ct hold at bottom)
- 30sec Band Resisted Deadbug
B. Push Press 3x6
C. Group Metcon

TRAINING-COMPETITION

Monday
A1. Barbell Push Press 4x4-6
A2. Ring Pull-ups 4xAMRAP

B. 4 sets:
30sec: KB double clean + strict press
30sec rest
30sec AMRAP Ring Rows
30sec rest

C. 3 sets:
C1. Hanstand March or 1-arm supports against wall x AMRAP
C2. L-Hold on Paralettes

D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Deadlifts
2x3-4@85%, 1x8-10@70%

Wednesday
COMP CLASS

A.
4 sets:
AMRAP Thrusters in 60sec @ 5RM load.
rest 2min between sets

--rest 5min--

B.
6 rounds for time:
-8 chest to bar PU
-16 box jumps (step down)
-24 cal row
-32 double unders

Thursday
Recovery
2-3x
-Row 10mins
-L-Hold (or tuck hold) on rings with active shoulders AMRAP
-20m low bear crawl for quality
-Side Plank on Rings x ALAP/side

Friday
A. Back Squats 3x2-4

B. 3 sets:
-Heavy Farmers Carry x 20m

C. 3 sets:
-Cross-Body KB Walking Lunges x 8/side
-Dead bug x AMRAP for quality

D. 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) 3xAMRAP reps
-Option 2: (if you can't do them but are close) 4x2 with band
-Option 3: Kipping Chest to Bar PU. 3xAMRAP.

C. 5 sets:
Bench Press 2x-4reps
Fat Grip Pull-ups x 3-6reps


D. Barbell Complex
Over 3-4 sets build to the heaviest weight you can do unbroken. If you hit that weight early, repeat the same weight for multiple sets: Rest as needed. 3 power cleans + 3 push press + 6 front squat + 6 toe to bar

E. 3 rounds for time:
run 400m
15 OH Squats 95/65

POWERLIFTING (4x/week)

DAY 1
A. 2 sets: 8 Sandbag Squats + 10 KB swings + 5 Deadbug/side
B. Squat 85%x5x5
C. CG Bench (half handwidth closer) 75%x4, 85%x2x3

DAY 2
A. 2 rounds: 8-10 Unilateral Half Kneeling Press/arm + 20-30sec star side plank/side + 10 DB cuban clean
B. Bench Press 85%x2, 90%x2, 95%x2, 75%x6
C. 3 sets, alternating: 6-8 chin ups + 8-10 ab wheel
D. Barbell Row 3x6

DAY 3
A. 2 sets: 8 Single leg RDL/leg + 12 heavy KB swing
B. Deadlift 85%x5x5
C. Squat 80%x6x2

DAY 4
A. Incline Bench: build to a 1RM then 3x3 at 85-90%
B. 2-4" Block Pull 85%x6x2
C. 3 sets, alternating: 8-10 barbell curls + 8-10 tricep pushdowns

POWERLIFTING (3x/week)

DAY 1
A. 2 sets: 8 Sandbag Squats + 10 KB swings + 5 Deadbug/side
B. Squat 85%x4x5
C. Bench Press 85%x2, 90%x2, 95%x2

DAY 2
A. Deadlift 85%x4x5
B. CG Bench (half handwidth closer) 75%x4, 85%x2x3
C. Barbell Row 3x6

DAY 3
A. Incline Bench: build to a 1RM then 3x3 at 85-90%
B. Squat 80%x4x2
C. 3 sets, alternating: 6-8 chin ups + 8-10 ab wheel

WEIGHTLIFTING

Workout 1
A. Full Snatch 10x1@80-85%
B. Back Squat 4x3@85%
C. Clean Pull 3x3@105%

Workout 2
A. Jerk from rack: 4x2@85% +
B. Power Clean from bloc 7x2 EMOM @ 70-75%
C. Group Metcon

Workout 3
A. Snatch. 2x1@85%, 1@90%
B. Clean and Jerk to a max for the day, then 2x1@90%
C. Back Squat to a tough double for the day

Workout 4
A. Push Press 10x1 Every 60sec
B. 3 sets: snatch grip RDL 10reps + DB SHoulder Press 8-12reps
C. Group Metcon

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