GROUP CONDITIONING

Monday
Alternating partners, each partner complete:
4x20 KB swings
3x20 goblet squats
2x20 plank pull throughs
1x20 sit and press

Tuesday
5 sets:
30sec toe to bar, 30sec rest
30sec max HSPU or Push-ups, rest 30sec
30sec double unders, rest 30sec

Wednesday
Tabata row (8sets). rest 60sec.
Tabata Wall ball. rest 60sec.
Tabata assault bike.
Score = your lowest round on each interval

Thursday
12mins to build up to 20m max weight farmers walks. Complete as many quality sets as you have time for. Rest as needed.
Then: In teams of 3, accumulate as many cals on the bike as possible in 5mins.

Friday
FBOMB FRIDAY!

Saturday
Team Workout (relay style). 6 sets each. rotate each round: 10cals assault bike + 20 ball slams

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
5x6-8reps
--rest 60-75sec between A2 and A1

B. Group Metcon

Workout 2
A. Deadlift with 4sec lowering phase. Work sets: 3x6-8reps. 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 7-10reps
Minute 3: Side Plank, LEFT arm down (single leg if able) 30-40sec
Minute 4: Side Plank, RIGHT arm down (single leg if able) 30-40sec

Workout 4
A. Back Squat 4 sets 5 at last week's 8RM. 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 6/leg + Ab Wheel 6-8reps
B. Deadlift 4,3,3,2 (ramping sets, finish around 90-92%)
C. Group Metcon

Workout 2
A. 3-4 sets, alternating: Overhead Press 82.5-85%x3 + Lat Pulldowns 8 reps
B. Superset: Incline DB Bench (3sec lowering) 3x6-8 + DB Batwing Row 3x6-8
C. Group Metcon

Workout 3
A. Front Squat 2x5 (2ct pause) 4,3,3 (no pause, ramping)
B. 2 sets, alternating: Single Leg RDL 5-6/leg + 40m KB Front Rack Carry + Single Leg Glute bride 10/side
C. Group Metcon

Workout 4
A. Barbell Z Press 6,5,4,4
B. 3 sets, alternating: Half Kneeling Landmine Press 8-10reps + Single Arm Landmine Row 8-10reps
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

B1. KB Cross Body Split Squat 3x10/side, rest 60sec
B2. Strict toe to bar 3x10, rest 60sec

C1. Dumbbell 1-leg RDL with one foot on wall 3x10/side
C2. 1-Arm DB Bent-over row 3x10-15/side

D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

Wednesday
COMP CLASS
A. Nancy: 5 rounds for time: 400m run (or sub rowing) + 15 OH Squat (95/65)

B. Tabata Pallof Hold (alternate right and left)
Tabata deadbug

Thursday
3x
5mins row at 70% pace (you should still be just able to hold a conversation while working).
60sec 1-arm farmers walk LEFT
ALAP 1-leg side plank RIGHT
60sec 1-arm farmers walk RIGHT
ALAP 1-leg side plank LEFT
5min bike @ 70% pace
60sec waiter walk (both arms at same time)
60sec - accumulate as many seconds of L-sit hold on paralletts as possible

Friday
A. Tempo Back Squats (4sec down 4sec up) 3x6-8
*start first work set at approx 45-50%
B. Palloff Hold. 3x40-60sec/side. rest 30sec bewteen sides
C. Group Metcon

Saturday
A. Ring Muscle-ups. Complete 5, 10 or 15 (depending on ability) reps in as few sets as possible. *If no muscle-ups, complete 30 or 20 chest to bar pull-ups for time.
B. 4 sets:
Minute 1: 7-10 DB Shoulder Press
Minute 2: 7-10 bat wing rows with 2sec pause at top
Minute 3: 10 Band Back Flys
Minute 4: rest C. Group Workout

POWERLIFTING (4x/week)

DAY 1
A. 6min EMOM, min1: 10 sandbag squats, min2: 10 Bulgarian SS/side, min3: 30sec Lateral Band Walk
B. 3ct Pause Squat 65%x4x5 (controlled lowering)
C. DB Floor Press (pause @ top and bottom) 4x12

DAY 2
A. 3 sets: 8-10 unilateral landmine press/arm + 8 Meadows rows/side
B. 3ct Pause Bench 4x8@62.5%
C. Front Rack Bulgarian SS 3x8 (leave 2-3 reps in the tank)
D. 1 Arm DB Row (pause @ top) 2x12

DAY 3
A. 3 sets: 10m Farmers Carry (build up heavy) + 6-8 single leg RDL/leg
B. 3 sets: 8-10 Trap Bar Deadlift (use 70% of deadlift max) + 40m single arm farmers carry/side
C. DB Plank Pull Throughs 3x10

DAY 4
A. Feet Up Bench 2x8 (3-4sec lowering) then 2x5 (add weight, no tempo)
B. Snatch Grip RDL 3x8
C. 4 sets, alternating: 10-12 barbell curls + 12-15 tricep pushdowns
D. 2 sets, alternating: 12 pec flies+ 12 cable scarecrows

POWERLIFTING (3x/week)

DAY 1
A. 6min EMOM, min1: 10 sandbag squats, min2: 10 Bulgarian SS/side, min3: 30sec Lateral Band Walk
B. 3ct Pause Squat 65%x4x5 (controlled lowering)
C. 3cnt Pause Bench 3x8@62.5%

DAY 2
A. 3 sets: 8-10 Trap Bar Deadlift (use 70% of deadlift max) + 40m single arm farmers carry/side
B. DB Floor Press (pause @ top and bottom) 3x12
C. 1 Arm DB Row (pause @ top) 2x12
D. 3 sets, alternating: 10-12 barbell curls + 12-15 tricep pushdowns

DAY 3
A. 3 sets: 10m Farmers Carry (build up heavy) + 6-8 single leg RDL/leg
B. Feet Up Bench 2x8 (3-4sec lowering) then 2x5 (add weight, no tempo)
C. Front Rack Bulgarian SS 3x8 (leave 2-3 reps in the tank)
D. DB Plank Pull Throughs 3x10

WEIGHTLIFTING

Workout 1
A. Snatch. 4x3
B. OH Squat with 3sec pause at bottom 3x3
C. Back Squat 3x4-6, try to beat what you did 2 weeks ago
D. Clean Pull 3x4@100%

Workout 2
A. Clean from blocks, 4x2
B. Push Press 4x2-4
C. Shoulder Press 1xmax @ 80%
D. Group Metcon

Workout 3
A. Snatch EMOM 10x1@82%
B. Back Squat 1@90%, then 7x3 EMOM @ 75%, then 2x5 Paused Squat with 5sec pause in bottom.
C. Snatch Pull 3x5@100%
D. RDL 2x10

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
C. Group Metcon

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