GROUP CONDITIONING

Monday
6 sets:
Min 1: 15/12/8cal assault bike
Min 2: 15/10 burpees
Min 3: KB front rack carry: 4 gym lengths

Tuesday
run 400m + 30 wall ball + 30 KB Swings + 30 box jumps (step down) + 30 KB Swings + 30 wall ball +400m run

Wednesday
In teams of 2 with one partner working, complete:
3mins AMRAP strict chin-ups
3mins AMRAP push-ups
3mins AMRAP goblet squats
3mins AMRAP shuttle runs

Thursday
4 sets:
30sec Single Arm KB Swing (Left), 30sec rest
30sec Single Arm KB Swing (Right), 30sec rest
30sec Box Jumps, 30sec rest,
30sec plank shoulder touches, rest 30sec

Friday

FBOMB FRIDAY!

Saturday
Warm-up sets as needed, then complete 3 heavy + hard sets of:
50m sled push + 25m farmers carry. Rest as needed.

FOUNDATIONS

Workout 1
A. 2x10: RDL with KB in Abs, rest 30sec
B. 4 sets, alternating:
Minute 1: 8 reps Bulgarian Split Squat RIGHT
Minute 2: 8 reps Bulgarian Split Squat LEFT
Minute 3: 8 RDL with 3sec lowering phase
Minute 4: 40sec hollow body hold
C. Group Metcon

Workout 2
A. [warm-up + technique practice] 3 sets alternating:
-Band Back Flys 8-12 reps with 2sec pause at back, rest 30sec
-Barbell Bench Press - touch point drill with chalk on the bar - 6 reps with 3sec lowering phase, rest 30sec.

B. [work sets] 3 sets alternating, rest 60-75sec between sets:
-Ring Rows AMRAP
-Barbell Bench Press 6reps

C. Group Metcon

Workout 3
A. [warm-up], alternating exercises, rest 30sec between exercises:
-Back Squat 6 reps with 3sec lowering phase + 3sec raising phase
-Super plank: 25sec
-Mini-band walks forward + back for 40sec

B. [work sets]:
Paused Back Squats [3sec pause]. 3x6, rest 90sec

C. Group Metcon

Workout 4
A. 4 sets:
Minute 1: Half Kneeling Landmine Press RIGHT 8-10reps
Minute 2: Half Kneeling Landmine Press LEFT 8-10reps
Minute 3: Tempo Chin-ups [4sec lowering phase] 4-6reps
Minute 4: rest.

B. [If time]: L-Sit or Tuck Sit on Paralettes. Accumulate 60sec

C. Group Metcon

TRAINING-GENERAL

Workout 1
A. Front or Back Squat (3sec lowering) 6,6,5,5
B. 3 sets, alternating: Goblet Reverse Lunge 8/leg + Fat Grip Pull Ups 3-6
C. Group Metcon

Workout 2
A. Barbell Incline Bench Press 8,7,6,5 (ramping sets)
B. 2-3 sets, alternating:
- Incline DB Bench 6-8 reps
- Ring Support Hold 20-30sec
- DB Batwing rows 6-8 reps
C. Group Metcon

Workout 3
A. Deadlift 6,6,5,5
B. 2-3 sets, alternating:
- GHD Hip Extension 8-10 reps
- Double KB Front Rack Carry 60m (heavy)
C. Group Metcon

Workout 4
A. 2 sets: Single Arm DB Z Press 6-8/side + DB Row 6-8/side
B. Push Press 7,6,5,5
C. Group Metcon

TRAINING-COMPETITION

Monday
A1. Barbell Push Press 4x4-6
A2. Ring Pull-ups 4x4-6

B. 5 sets:
40sec: KB double clean + strict press
20sec AMRAP kipping pull-ups
60sec 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
3x1-2@90%, 1x8-10@75%

Wednesday
COMP CLASS

A.
5 sets:
30sec: 3 thrusters @ 5 RM load + AMRAP chest to bar pull-ups in time remaining.
rest 30sec
30sec double unders
rest 30sec

--rest 5min--

B.
3 rounds for time:
-8 power cleans 135/95
-8 front squat
-16 bar over burpees

--rest 5mins--

C. 3 rounds for time:
-10 kipping HSPU
-30/25 cal row

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
5 sets @ last week's weight or a little higher. Rest 90sec.
3 power cleans + 3 push press + 6 front squat + 6 toe to bar

E.
Row 500
20 burpees
25 OH KB Swings
20 burpees
Row 500m

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 87.5-90%x4x4
C. CG Bench (half handwidth closer) 85%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%x2, 90%x2, 95%x2-3x1, 75%xAMRAP
C. 3 sets, alternating: 4-6 chin ups (weighted if able) + 8-10 ab wheel
D. Barbell Row 3x6

DAY 3
A. 2 sets: 8 Bulgarian SS/leg + 8 split stance deadlift/leg
B. Deadlift 87.5-90%x4x4
C. Squat 80%x6x2

DAY 4
A. 2ct Pause Bench 85-90%x3x2
B. 2-4" Block Pull 85%x6x2
C. 3 sets, alternating: 8 hammer curls + 10-12 tricep pushdowns

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 87.5-90%x3-4x4
C. Bench Press 85%x2, 90%x2, 95%x2x1

DAY 2
A. Deadlift 87.5-90%x4x4
B. CG Bench (half handwidth closer) 85%x3x3
C. Barbell Row 3x6

DAY 3
A. 2ct Pause Bench 85-90%x3x2
B. Squat 80%x4x2
C. 3 sets, alternating: 4-6 chin ups (weighted if able) + 8-10 ab wheel

WEIGHTLIFTING

Workout 1
A. Full Snatch 6x1@80-85% for technique
B. Clean and Jerk 4x1@85%
C. Back Squat 2@85%, 2x5@75%

Workout 2
A. Full Snatch 5x1@80% for technique
B. Jerk from Rack 3x1@80%, 2x1@85%
C. Group Metcon

Workout 3
A. Snatch to a max for the day
B. Clean and Jerk to one single at 90%
C. Back Squat to max if feels good, or to 3x1@90% if not.

Workout 4
A. Push Press 5x2 every 90-120sec4
B. 3 sets: snatch grip RDL 10reps + DB SHoulder Press 8-12reps
C. Group Metcon

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