GROUP CONDITIONING

Monday
6 sets: Every 2mins, complete 10 burpees + 10 balls slams. Record your time to complete each set, then add it up at the end.

Tuesday
3x [5 pull-ups + 10 push-ups + 15 bodyweight squats] + 1x [200m run]. AMRAP in 12mins.

Wednesday
16min AMRAP:
In teams of 2, alternating every round:
-6 DB farmers walks (us same markings as for shuttle runs)
-8 shuttle runs
-16 KB swings

Thursday
16min AMRAP for quality: 30sec of max tire flips + 50-100m sandbag carry (heavy) + 30sec L-sit hold (on bar, rings or paralettes - your choice) + max reps ring rows (feet elevated on box or bench if possible

Friday
FBOMB FRIDAY!

Saturday
4 sets: On a 2 min clock: Row 300/200m + AMRAP burpees over rower in remaining time
rest 2min
Score = total # burpees

FOUNDATIONS

Workout 1
A. Back Squat. 2-3 warm-ups sets, then 4x5 @ last week's top weight, 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. AMRAP in 4mins:
1 ring row, 1 push-up
2 ring rows, 2 push-ups
3 ring rows, 3 push-ups
THen back to 1 rep each and keep going...

C. Group Metcon


Workout 3
A. Deadlift. 5 sets of 4. rest 90sec. Start light and build up to a final set that feels like 9/10
B. 3 sets, minimal rest:
-1-leg RDL x 10/side
-Deadbug x ALAP

Workout 4
A. 5 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: 10 weighted cossack squats/leg + 8-12 tempo ring row (2sec hold @ top)
B. 3 sets, alternating: 5 tempo front squats (3sec lowering) + 5 tempo chin ups (3sec lowering)
C. Group Metcon

Workout 2
A. 4 sets:
- DB Bench Press 8-10 reps
- Handstand Hold 20-30sec
- Rower Pike Up 8-12 reps
B. Group Metcon

Workout 3
A. 2 sets:
- Goblet Squat (4sec lowering) 8-10 reps
- GHD Hip Extension 10-12 reps
- Dual KB Front Rack Carry 80-100m
B. Deadlift (4sec lowering) 3x5
C. Group Metcon


Workout 4
A. 2 sets:
- Half Kneeling Single Arm DB Press 6-8/arm
- 20-30sec Active Bar Hang
- 20-30sec Leg Only 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
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
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 4x2-4

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: 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 Goblet Squats w/ band + Lateral Band Walk 10/side + 5 box jump (step down)
B. Squat 80%x6x6
C. Paused CG Bench (half handwidth closer) 80%x3x3

DAY 2
A. 3 rounds: 8-10 Unilateral Half Kneeling Press/arm + 10 no money drill + 30sec Pallof Press Hold/side
B. Bench Press 85%x3, 90%x2x3, 80%x5, 60%xAMRAP (leave 1-2 in the tank)
C. 3 sets, alternating: 6-8 chin ups + 8-10 ab wheel
D. Barbell Row 3x8

DAY 3
A. 2 sets: 8 Bulgarian SS/leg + 8 split stance deadlift/leg
B. Deadlift 80%x6x6
C. Squat 80%x6x2

DAY 4
A. Incline Bench 3x3 (use last week's 4RM 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%x4-5x6
B. Bench Press 85%x3, 90%x2x3, 80%x5

DAY 2
A. Deadlift 80%x4-5x6
B. Paused CG Bench (half handwidth closer) 80%x3x3
C. Barbell Row 3x8

DAY 3
A. Incline Bench 3x3 (use last week's 4RM weight)
B. Squat 80%x4x2
C. 3 sets, alternating: 6-8 chin ups + 8-10 ab wheel

WEIGHTLIFTING

Workout 1
A. Snatch from blocks 4x1@85-90%
B. Back Squat: 5x1@90%
C. Snatch pick-up drill with 4sec pause just below knees. 3x5@10%

Workout 2
A. Jerk from rack: 3x3@80% +
B. Power Clean from bloc 7x2 EMOM @ 70-75%
C. Group Metcon

Workout 3
A. Snatch to 3@70%,2@75%, 1@80%, 3@75%, 2@80%, 1@85%, 1@90%
B. 2 Clean + 1 Jerk. 3 sets @ 80-85%
C. Back Squat 2x6@75%, 2x3@85% + paused squat 2x3 with 5sec pause

Workout 4
A. Push Press 4x4
B. 3 sets: RDL 12 reps + shoulder press 4-6reps.
C. Group Metcon

Comment