GROUP CONDITIONING

Monday
7min AMRAP:
4 wall ball
4 shuttles (width of gym: there and back is 1 rep)
6 wall ball
6 shuttles
8 wall ball
8 shuttles
10/10
12/12
... keep going as far as you can in 7min

Tuesday
7 sets for time: 12 KB Swings + 8 KB Goblet Squats + 6 burpees

Wednesday
-4 sets: (4min): Row 3:30, take last 30sec as rest
-4 sets (4min): 30sec double KB front rack walk, 30sec deadbug (or scale to hollow body hold)
-4 sets (4min): Row 3:30
-4 sets (4min): Side plank. rotate sides every 30sec

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: AMRAP Push-ups

Friday
FBOMB FRIDAY!

Saturday
AMRAP in 7mins:
3 burpees, 3KB swings
6 burpees, 6 KB swings
9/9
12/12
15/15...

FOUNDATIONS

Workout 1
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 Above Parallel Back Squats [3sec pause]. 3x6, rest 90sec

C. Group Metcon

Workout 2
A. 3 sets, alternating. rest 60sec between exercises:
-Filly Press 8-12/side
-Pull-ups with 3sec pause at top, 4-6reps

B. 2 sets, no rest:
40m single arm farmer's walk LEFT
30sec side plank on RIGHT [single leg if possible]
40m single arm farmer's walk RIGHT
30sec side plank on LEFT [single leg if possible]

Workout 3
A. 3 sets:
Minute 1: Skater Squat RIGHT 8-12reps
Minute 2: Skater Squat LEFT 8/12reps
Minute 3: Hollow Body Hold 40sec

B. 2 sets, no rest between sets:
40-60sec Tall Kneeling Palloff Presses per side.

C. Group Metcon

Workout 4
A. 3 sets:
Dumbbell Bench Press 6-8reps, rest 45sec
Horizontal Cable Row 6-10reps, rest 45sec

B. 3 sets, rest 30sec between sides: Single Arm Bent-over Row 6-8/side with 2sec pause at top

C. Group Metcon

TRAINING-GENERAL

Workout 1
A. Front or Back Squat (3sec lowering) 5,5,4,4 (add weight each set to a top weight)
B. 3 sets, alternating: Goblet Reverse Lunge 6/leg + Fat Grip Pull Ups 3-6
C. Group Metcon

Workout 2
A) Barbell Z Press 8,7,6,5
B. 2-3 sets, alternating:
- Incline DB Bench 6-8 reps
- Ring Dips 4-6
- Single Arm DB Row 6-8 reps
C. Group Metcon

Workout 3
A. Deadlift 5,5,4,4 (add weight each set to a top weight)
B. 3 sets:
- 10 HEAVY KB swing
- 40m Double KB Front Rack Carry
- Rest 60sec
C. Group Metcon

Workout 4
A) 3 sets: 6-8 DB Bench + 6-8 DB Chest Supported Row (both hands)
B) Ring Row max tempo reps + Ring Planks 30-45sec
C. Group Metcon

\

TRAINING-COMPETITION

Monday
A. 4 sets: Barbell Push Press 2-3reps + 2-3 jerks (split or power)

B. 5 sets:
-10 unbroken reps double DB clean and push press (focus on rhythm and quality of each rep)
-6-10 unbroken kipping chest to bar pull-ups
90sec rest

C. 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. Build to a 4RM for the day, then 2x3@95% of your top weight.

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 Sandbag Squats + 10 KB swings + 5 Deadbug/side
B. Squat 90-95%x3x3
C. CG Bench (half handwidth closer) 85%x2x3

DAY 2
A. 2 sets:
6-8 Half Kneeling Press (bottom up KB if able)
12 Lateral Band Walk/side
20sec Star Side Plank/side
B. Bench Press 80%x3, 85%x2, 90%x2x2
C. 3 sets, alternating: Ring Row max tempo reps + Ring Plank 30-45sec
D. Barbell Row 3x5

DAY 3
A. 2 sets: 8 Bulgarian SS/leg + 8 split stance deadlift/leg
B. Deadlift 90-95%x3x3
C. Squat 80%x6x2

DAY 4
A. 2ct Pause Bench 87.5-95%x4x1
B. 2-4" Block Pull 85%x6x2
C. 2 sets, alternating: 8 hammer curls + 10-12 tricep pushdowns

POWERLIFTING (3x/week)

DAY 1
A. 2 sets: 8 Sandbag Squats + 10 KB swings + 5 Deadbug/side
B. Squat 90-95%x3x3
C. Bench Press 80%x3, 85%x2, 90%x2x2

DAY 2
A. Deadlift 90-95%x3x3
B. CG Bench (half handwidth closer) 85%x2x3
C. Barbell Row 3x5

DAY 3
A. 2ct Pause Bench 87.5-95%x4x1
B. Squat 80%x4x2
C. 3 sets, alternating: Ring Row max tempo reps + Ring Plank 30-45sec

WEIGHTLIFTING

Workout 1
A. Snatch. 2x2@50%, 2@60%, 2x1@70%, 2x1@80%, 1@85%, 1@90%
B. Clean and Jerk 2x2@50%, 2@60%, 2x1@70%, 2x1@80%, 1@85%, 1@90%
C. Back Squat 3x2@85%

Workout 2
A. Hang Snatch + Snatch 2x1@65%, 3x1@75%
B. Tall Jerk 3x3 as heavy as possible.
C. Optional Metcon (keep it light and at a max of 75% effort)

Workout 3
A. Snatch 3x1@75%
B. Clean and Jerk 3x1@75%
C. Front Squat 3x2@80%

Workout 4
A. Snatch to max. 3 attempts
B. Clean and Jerk to max. 3 attempts

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