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: Battling Ropes 30sec on, 30sec off

Tuesday
Team workout:
7 sets each:
15 ball slams
4 gym lengths (or 2 laps) farmers walk with DBs or KBs.

Wednesday
1 round for time:
10 rounds of 4 shuttles and 2 burpees,
then Row 1000m,
then 60/40cals on assault bike. 16 minute cut-off

Thursday
5 sets:
30sec: wall walks for quality [sub=push-ups or HS Holds]
30sec low bear crawl
60sec double unders
60sec rest

Friday
FBOMB FRIDAY!

Saturday
In teams of two, complete 5 sets each:
parnter 1: row 300/250m
partner 2: row 300/250m
partner 1: run 200m
partner 2, run 200m
*If unable to run, sub: bike 18/10cal

FOUNDATIONS

Workout 1
A. Back Squat. 2-3 warm-ups sets, then 3x8 hard sets, rest 90sec
B. Heavy KB Swings. 4x30sec work, 30sec rest.
C. Group Metcon

Workout 2
*for part A and B: try to beat performance from 2 weeks ago

A. 3 sets, rest 30sec between exercises:
-Barbell Bench Press 6-8reps
-Chest supported DB 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 6. 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 5-7reps
Minute 2: Seated DB Press x 8-12
Minute 3: AMRAP Pike-ups on Rower
Minute 4: rest

B. Group Metcon

TRAINING-GENERAL

Workout 1
A. 2 sets, alternating: Split Stance Deadlift 10/leg + Pallof Press Hold 30sec/side
B. Deadlift: build to a 2RM for the day then 3-4x1 at that weight
C. Group Metcon

Workout 2
A. Bench Press build to a 3RM for the day then 3x1-2 at that weight
B. Superset: Incline DB Bench 3x6-8 + DB Batwing Row 3x6-8
C. Group Metcon

Workout 3
A. Squat Variation of Choice (front or back) build to a 2RM for the day then 3-4x1 at that weight
B. 2-3 sets, alternating: Bulgarian SS (barbell loaded if able) 6-8/leg + Glute Bridge March 10/side (2sec hold)
C. Group Metcon

Workout 4
A. Strict Press 3x4
B. 2-3 sets, alternating: Half Kneeling DB Press 6-8/arm + Weighted Chin Ups 4-6
C. Group Metcon

TRAINING-COMPETITION

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

B. 4 sets, minimal rest:
-Sandbag Press, 10-15reps (use heavy slam ball if sandbags are too heavy)
-wide grip lat pull down, 2-sec puase at chest, 10-15reps
-Palloff Hold, 30sec per side

C. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Deadlifts 2x4-6@80%. leave 1-2 reps on the table

C. 2-3 sets, minimal rest:
-Deadbug 60sec
-1-leg RDL with KB in opposite hand 10-15

Wednesday
COMP CLASS

A.
In 7-mins, build to a 5RM thruster.

--rest 5min--

B.
7 sets:
3min AMRAP:
-6-10 chest to bar PU
-10 power cleans
-20 wall ball
-AMRAP cals rower
-2min rest

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

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
*increase load slightly from last week

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

E. 20min at steady pace:
1500m row
60m OH double KB carry
10 strict toe to bar
25 goblet squats (55/35)

POWERLIFTING (4x/week)

DAY 1
2 sets: 8 Goblet Squats w/ band + Lateral Band Walk 10/side + 5 box jump (step down)
B. Squat 80%x6x4
C. Paused CG Bench (half handwidth closer) 70%x4x6

DAY 2
3 rounds: 8-10 Unilateral Half Kneeling Press/arm + 10 no money drill + 20sec Pallof Press Hold/side
B. Bench Press 75%x5, 80%x3x5, 70%xAMRAP (leave 2-3 in the tank)
C. Squat 80%x6x2
C. Barbell Row 3x8

DAY 3
A. 2 sets: 8 Bulgarian SS/leg + 8 split stance deadlift/leg
B. Deadlift 80%x6x4
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 4x3-4 (use last week's 5RM weight)
B. 2-4" Block Pull 85%x6x2
C. 3 sets, alternating: 10-12 hammer curls + 10-12 skullcrushers

POWERLIFTING (3x/week)

DAY 1
2 sets: 8 Goblet Squats w/ band + Lateral Band Walk 10/side + 5 box jump (step down)
B. Squat 80%x4-5x4
B. Bench Press 80%x3x5, 70%xAMRAP (leave 2-3 in the tank)

DAY 2
A. Deadlift 80%x4-5x4
C. Paused CG Bench (half handwidth closer) 70%x4x6
C. Barbell Row 3x8

DAY 3
A. Incline Bench 4x3-4 (use last week's 5RM weight)
B. Squat 80%x4x2
C. 2-3 sets: 10m MAX weighted carry (use yoke if able, farmers if space is limited) + Banded Deadbugs 30sec

WEIGHTLIFTING

Workout 1
A. Snatch from blocks. Build to a tough single, then 3x2@90% (drop to 85% if you're not hitting these)
B. Back Squat 4x2@80%
C. Snatch Pull 3x3@110%

Workout 2
A. Jerk from rack: 4x2 @ 85%-90%
B. Power Clean 5x3 every 90sec @ approx 60-70%
C. Group Metcon

Workout 3
A. Snatch to a tough double
B. Clean and Jerk 3x1 @ 90%
C. Front Squat, buld to a tough set of 2, then 5x1@90%

Workout 4
A. Push Press 3x6, rest 2-3mins
B. 3 sets: RDL 10 reps + shoulder press 4-6reps.
C. Group Metcon

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