GROUP CONDITIONING

Monday
Victoria Day

Tuesday
5 rounds: 200m run, 21 KBS, 8 pull ups

Wednesday
5 sets:
30sec shuttles, 30sec rest
30sec burpees, 30sec rest
30sec row, 30sec rest.
Score your reps/cals.

Thursday
4 rounds: In each minute, complete AMRAP in 45sec, then rest/transition to next station:
min 1: Sandbag Carry (or sub double KB front rack carry)
min 2: Reverse Sled Drag
min 3: AMRAP Push-ups

Friday
FBOMB FRIDAY!

Saturday
Prowler Sleds:
5x10m as warm-up, then:
5x50m, heavy efforts.. rest as needed

FOUNDATIONS

Workout 1
A. Back Squat . 5 sets of 6, rest 90sec. Start light and build to a final set that feels like 8.5-9/10
B. 2 sets, no rest:
-adductor side plank x ALAP
-normal side plank x ALAP
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:
Minute 1: Paused Bench press, 3 reps
Minute 2: Pull-ups x 3-5
Minute 3: rest
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 Squats x 10-15, 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
Workout 1
A. 3-4 sets:
- Single Arm Front Rack Carry 20m/arm
- 30sec Ring Plank
- Side Step Ups 10/leg
- 10 Band Face Pull
- 2 Skin the Cat
- Row 300/250m
B. Group Metcon

Workout 2
A. 4 sets:
- 45-60sec barbell on knees ankle stretch
- 3ct Pause Squat 5 reps (55-65%)
- Sandbag Carry 40-80m (go heavy)
- Front Step Ups 10/leg
B. Group Metcon

Workout 3
A. 3-4 sets:
- Seated Landmine Press 10/side
- 4-8 Strict Chin ups (3ct lowering)
- Standing Single Arm Kettlebell Press 10/side
- AMRAP Ring Row (1ct pause)
B. Group Metcon

Workout 4
A. 4 sets:
- Double KB Front Rack Reverse Lunge 10/side
- Lateral Band Walks 10 steps/side
- 3ct Pause Deadlift (below knees) 5 reps (55-65%)
B. Group Metcon

TRAINING-COMPETITION

Monday
5 sets, rest 60-90s between sets:
A1. Barbell Shoulder Press. 2-46reps
A2. Chinese Row with 2sec pause at top, 6-8reps (must feel this in lats and between shoulder blades)

B. 4 sets, resting as needed:
-wide grip lat pull down, 2-sec puase at chest, 10-15reps
-strict HSPU x 4-6 (adjust height/depth so you fall into the correct rep range)

C. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Deadlifts 5@75%, 3@80%, 2x2@85%

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

Wednesday
COMP CLASS

A.
3 sets:
AMRAP Thrusters in 60sec @ last week's 5RM load.
rest 2min between sets

--rest 5min--

B.
6 sets:
2.5min AMRAP, complete:
-6 snatches (from floor, catch in power or any style) 95/65
-6 OH Squat
-6 bar facing burpees
-6 toe to bar
-AMRAP Row cals in remaining time,
1.5m 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 2x6

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. 3 sets, rest as needed:
Bench Press. 6reps
Strict Chin-ups (weighted if able) 5-7reps
*increase load slightly from last week if able
D. 2 repeats of 3 sets:
-6 push press 135/95/75
-6 front squat (same weight)
-Row 500m
--rest 5min between sets and aim to match your performance on set 2.

POWERLIFTING (4x/week)

DAY 1
A. 2 sets: 8 Goblet Squats w/ band + Lateral Band Walk 10/side + 5 box jump (step down)
B. Squat 80%x6x5
C. Paused CG Bench (half handwidth closer) 75%x3x5

DAY 2
A. 3 rounds: 8-10 Unilateral Half Kneeling Press/arm + 10 no money drill + 20sec Pallof Press Hold/side
B. Bench Press 80%x4, 85%x3x4, 70%xAMRAP (leave 1-2 in the tank)
C. Squat 80%x6x2
D. Barbell Row 3x8

DAY 3
A. 2 sets: 8 Bulgarian SS/leg + 8 split stance deadlift/leg
B. Deadlift 80%x6x5
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: build to a top set of 4 then 3x2-3 at same weight
B. 2-4" Block Pull 85%x6x2
C. 3 sets, alternating: 10-12 hammer curls + 10-12 skullcrushers

POWERLIFTING (3x/week)

DAY 1
A. 2 sets: 8 Goblet Squats w/ band + Lateral Band Walk 10/side + 5 box jump (step down)
B. Squat 80%x4-5x5
C. Bench Press 85%x3x4, 70%xAMRAP (leave 1-2 in the tank)

DAY 2
A. Deadlift 80%x4-5x5
C. Paused CG Bench (half handwidth closer) 75%x3x5
C. Barbell Row 3x8

DAY 3
A. Incline Bench: build to a top set of 4 then 2x2-3 at same 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 to a tough single, then 2x2@90%
B. Back Squat: 5@50%, 3@65%. 2@75%. 1@80%, 1@85%, 1@90%, 1@95%, 1xmax reps @90%
C. Snatch Pull 3x4@100%

Workout 2
A. Jerk from rack: 4x1 @ 85%-95%
B. Power Clean 7x1 every 45sec @ approx 60-70%
C. Group Metcon

Workout 3
A. Snatch 2x1@80%, 2x1@85%, 1@90%
B. Clean and Jerk. 2@70%, 2@80%, 2x1@85%
C. Back Squat 5x2@80% EMOM for speed + Paused squat 2x5 with 5sec pause

Workout 4
A. Push Press 5x2
B. 3 sets: RDL 10 reps + shoulder press 6-8reps.
C. Group Metcon

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