GROUP CONDITIONING

Monday
5 sets:
40sec battling ropes, rest 20sec
40sec rowing, 20sec rest,
40sec low bear crawl (knees as close to floor as possible with good core control, 20sec rest.

Tuesday
15mins or as long as you can before falling off the pace.
EMOM:
4 DB Hang Power Cleans
4 DB Front Squats
4 DB Thrusters
*pick a weight that's challenging but that allows you to complete at least 8 sets.

Wednesday
EMOM: 6 sets:
Min 1: 40sec KB Swings
Min 2: 40sec barbell lateral hops
Min 3: 40sec row

Thursday
5 rounds: In each minute, complete AMRAP in 45sec, then rest/transition to next station:
min 1: Forward Sled Drag
min 2: Bike
min 3: hollow body hold or deadbug

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 . 5 sets of 8, 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

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, 4 reps
Minute 2: Pull-ups x 4-6
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 Carry. 2x80-120m., 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
A. 2 sets, alternating: Kickstand Deadlift 10/leg + Pallof Press Hold 30sec/side
B. Deadlift: build to a 4RM for the day then 3x2-3 at that weight
C. Group Metcon

Workout 2
A. Bench Press build to a 4RM for the day then 3x2-3 at that weight
B. Superset: Incline DB Bench 3x8-10 + DB Batwing Row 3x8-10
C. Group Metcon

Workout 3
A. Squat Variation of Choice (front or back) build to a 4RM for the day then 3x2-3 at that weight
B. 2-3 sets, alternating: Bulgarian SS (babrell loaded if able) 8-10/leg + Glute Bridge March 10/side (2sec hold)
C. Group Metcon

Workout 4
A. Strict Press 3x6
B. 2-3 sets, alternating: Half Kneeling DB Press 8-10/arm + L-sit Chin Ups 4-8
C. Group Metcon

TRAINING-COMPETITION

Monday
4 sets, rest 60-90s between sets:
A1. Barbell Shoulder Press. 6-8reps
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 2x6-8@75%

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

Wednesday
COMP CLASS

A.
5 sets, every 6mins
-15 power cleans
-18 wall ball
-24/18 cal row
*goal is for PC and WB to be unbroken.

Thursday
Rest or 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
*increase load slightly from last week

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. 20min ARAMP:
500m row
40m SB walk/carry
20m low bear crawl (knees as close to floor as possible, controlled core position)

POWERLIFTING (4x/week)

DAY 1
2 sets: 8 Sandbag Squats + 10 KB swings + 5 Deadbug/side
B. Squat 77.5-80%x4x6
C. CG Bench (half handwidth closer) 75-77.5%x3x6

DAY 2
3 rounds: 8-10 Unilateral Half Kneeling Press/arm + 20-30sec star side plank/side + 10 DB cuban clean
B. Bench Press 77.5-80%x4x6
C. Front Squat 3x5 (leaving 2-3 reps in the tank)
C. Barbell Row 3x8

DAY 3
A. 2 sets: 8 Bulgarian SS/leg + 8 kickstand deadlift/leg
B. Deadlift 77.5-80%x3x6
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 5 then 3x3-4 at same weight
B. 2-4" Block Pull 80-82.5%x3x6
C. 3 sets, alternating: 8-10 barbell curls + 8-10 tricep pushdowns

POWERLIFTING (3x/week)

DAY 1
2 sets: 8 Sandbag Squats + 10 KB swings + 5 Deadbug/side
B. Squat 77.5-80%x4x6
C. Bench Press 77.5-80%x3x6

DAY 2
A. Deadlift 77.5-80%x3x6
B. CG Bench (half handwidth closer) 75-77.5%x3x6
C. Barbell Row 3x8

DAY 3
A. Incline Bench: build to a top set of 5 then 3x3-4 at same weight
B. Front Squat 3x5 (leaving 2-3 reps in the tank)
C. 2 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 3x1@90%
B. OH Squat, build to a tough set of 5
C. Back Squat 8@50%, 6@65%, 4@75%, 2@80%, 1xmax reps @ 85%

Workout 2
A. Jerk from rack: 4x3
B. Power Clean 5x2 EMOM @ 65-70%.
C. Group Metcon

Workout 3
A. Snatch 2x3@75%, 2x2@80%, 3x1@85%
B. Clean and Jerk. 3@75%, 2x2@80%, 3x1@85%
C. Back Squat 5x1 EMOM @ 85% for speed + Paused Squat 3x3 with 5sec pause

Workout 4
A. Push Press 5x3 ever 90sec
B. 3 sets: shoulder press 6-8reps + GHD Hip Extension 10reps with 3sec pause at top
C. Group Metcon

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