GROUP CONDITIONING

Monday
SPRINT A.F.A.P. FOR TIME (record in your books for future comparison).
4-8-12-16 cals bike or shuttles + DB HP Snatch

Tuesday
In teams of 2, complete in order, breaking up the reps between partners as needed, but only one partner working at a time:
-40 chin-ups
-80 push-ups
-120 dumbbell box step-ups.
-160 double unders

Wednesday
14min AMRAP:
In teams of 2, alternating every round:
-8 med ball over the pull-up bar
*use a heavier ball than normal wall balls, either slam ball style or wall ball style
-4 burpees

Thursday
3 rounds:
min 1: single arm farmers walk LEFT
min 2: Side plank RIGHT
min 3: single arm farmers walk RIGHT
min 4: Side plank LEFT
min 5: bike sprint
min 6: AMRAP wall ball

Friday
FBOMB FRIDAY!

Saturday
8min AMRAP: 30 Double Unders (or scale to 10/20 double ors 100 singles) + 10x 1-arm KB swings per side

FOUNDATIONS

Workout 1
A. 4-5 sets:
Minute 1: Pull-ups. 4-6reps
Minute 2: Barbell Shoulder Press 8-12reps
Minute 3: Front Plank (weighted if possible) 30-45sec
Minute 4: Rest
B. Group Metcon

Workout 2
A. Back Squat. Over 4-5 total sets, build to a tough set of 8. Then perform 1xAMRAP @ 90% of that weight.
B. Cross-over Step-up 2x10-15/side (weighted), rest 20sec between sides.
C. Group Metcon

Workout 3
A. 4-5 sets:
Minute 1: Deadlift 6-8reps
Minute 2: Ring Rows (feet up if able) x 6+
Minute 3: Push-ups (perfect technique) x 10-15 (weighted if able)
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: GHD Hip Extensions with 3sec pause at top x 10-15
Minute 4: Rest
B. Group Metcon

TRAINING-GENERAL

Workout 1
A. 2 sets, alternating: Goblet Reverse Lunge 5-6/leg + Ab Wheel 6-8reps
B. Deadlift 4,4,3,3 (ramping sets, finish around 88-90%)
C. Group Metcon

Workout 2
A. 3-4 sets, alternating: Overhead Press 80-82.5%x4 + Chin ups 4-6 reps
B. Superset: DB Bench 1x4-6, 2x6-8 + Single Arm DB Row 1x5, 2x6-8
C. Group Metcon

Workout 3
A. Front Squat 2x5 (2ct pause) 2x4 (no pause)
B. 2 sets, alternating: Single Leg RDL 5-6/leg + 40m Sandbag Carry + Single Leg Glute Bridge 10/side
C. Group Metcon

Workout 4
A. Barbell Z Press 7,6,5,4
B. 3 sets, alternating: Incline DB Bench (3sec lowering) 1x6-8, 2x5-6 + DB Batwing Row 3x6-8
C. Group Metcon

TRAINING-COMPETITION

Monday
A. Mixed Warm-UP
2 sets
Bike 25cals
Groiners 30sec/side
Goblet Squats x20
Back Flys to fatigue
miniband overhead press to fatigue

B. Push Press
5x2@80%, rest as needed

C. 7min AMRAP
8 DB Hang Squat Clean into Thruster 55/35
25 double unders
7/10 cal bike

D.
4 sets:
Row 500m
15 overhead KB swings

Tuesday
A. Weightlifting Class with Mylene
B. For Squats: Front Squats 3x4@80%
C. Deadlift, 2x3@80%, 1xAMRAP-2 @ 70%
D. 2 sets: 60sec 1-arm farmers carry per side (max weight you're able to do for 1 continuous minute with good form) + 60sec deadbug

Wednesday
COMP CLASS

A.
7-min AMRAP
10 double KB or DB front rack squats
5 chest to bar PU

--Rest 10mins--

B. 5 sets: EMOM
Minute 1: DB Snatch 10/10
Minute 2: 40 double unders
Minute 3: Bike 15/10 cals

Thursday
A. 30mins @ 70% pace.
row 750m
60sec 1-arm farmers walk per side
bike 30cals
60sec 1-arm waiter walk per side

B. 15mins (minimum - SET A TIMER) of mobility work. Your choice.

Friday
A. Back Squats, 5x2@75% EMOM
B. Comp Workout Skill Practice under minimal fatigue. TBD
C. 5 sets:
Bike 1:40 @ 80% + 20sec sprint
D. 10-mins of mobility work

Saturday
OFF (we’re closed for a powerlifting meet)

Sunday
19.5, start time to be confirmed

POWERLIFTING (4x/week)

DAY 1
NOTES: use this day to practice commands
A. 2 sets: 10 goblet squat w/ band around knees + 10 lateral band walks/side + 10 glute bridge w/ band (3sec hold)
B. Squat: work up to opener (88-92%)x2x1
C. Competition pause bench: work up to opener (88-92%, 2ct pause)x3x1 then 85%x2

DAY 2
A. Squat: last warmup weight 2x1
B. Paused Bench Press (2ct pause): last warmup weight 2x1
C. Deadlift: last warmup weight 2x1

DAY 3 (x3/wk group skip this workout)
A. 20-30min of easy mobility
B. Restoration work / PVC technique / visualization
C. If you are not doing the meet feel free to metcon, if you are competing on Saturday DO NOT DO THE F$@K*NG METCON

DAY 4
COMPETITION DAY!
*If you’re not competing, test your maxes.

POWERLIFTING (3x/week)

DAY 1
NOTES: use this day to practice commands
A. 2 sets: 10 goblet squat w/ band around knees + 10 lateral band walks/side + 10 glute bridge w/ band (3sec hold)
B. Squat: work up to opener (88-92%)x2x1
C. Competition pause bench: work up to opener (88-92%, 2ct pause)x3x1 then 85%x2

DAY 2
A. Squat: last warmup weight 2x1
B. Paused Bench Press (2ct pause): last warmup weight 2x1
C. Deadlift: last warmup weight 2x1

DAY 3
COMPETITION DAY!
*If you’re not competing, test your maxes.

WEIGHTLIFTING

Workout 1
A. Snatch from blocks. Build to a tough double then 2x2 @ 90% of top weight for the day.
B. Drop Snatch + 1 OH Squats. 4 tough sets.
C. Back Squat 3x2-4 tough sets. If you get 4 reps, increase the weight, if you can't get at least 2, decrease.
D. Snatch Pull 3x3@100%

Workout 2
A. Tall Jerk 3x5, then Jerk from Rack, build to a tough tripple for the day.
B. Clean from blocks 3x4
C. Group Metcon

Workout 3
A. Snatch to max for the day, then 2x2@90% of that
B. Clean and jerk 3x1@90%, if feeling good go to max for the day
C. Front Squat, sets of 3 all the way up, build to a heavy set for the day

Workout 4
A. Clean pulls 4x3@110%
B. 3 sets: barbell walking lunges 4/side + pendlay rows 10reps + GH raise 8-10reps
C. Group Metcon

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