GROUP CONDITIONING

Monday
EMOM for 14mins: odd mins: 30sec row sprint. even mins: 30sec amrap DB thrusters (55/35).

Tuesday
4 sets:
30sec prowler sprint
30sec rest
30sec battling ropes
30sec rest
30sec bike sprint
30sec rest
30sec toe to bar
30sec rest

Wednesday
12min AMRAP:
10 wall ball
10 KB swings
200m run

Thursday
4mins: AMRAP Chin-ups (if using band, 5-10reps on first set) + 25 double unders
1min rest
4mins AMRAP: AMRAP push-ups or HSPU (controlled tempo) + 6/6 1-leg RDL
1min rest
4min AMRAP: 10/10 weighted setp-ups + 7 burpees

Friday
FBOMB FRIDAY!

Saturday
21-15-9
assault bike cals + Heavy Ball Slams

Push hard on this!!

FOUNDATIONS

Workout 1
A. 2x10: RDL with KB in Abs, rest 30sec
B. 4 sets, alternating:
Minute 1: 6 reps Bulgarian Split Squat RIGHT
Minute 2: 6 reps Bulgarian Split Squat LEFT
Minute 3: 8 RDL with 3sec lowering phase
Minute 4: 40sec AMRAP L-Sit 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] 3-4 sets alternating, rest 60-75sec between sets:
-Ring Rows AMRAP
-Barbell Bench Press 5reps

C. Group Metcon

Workout 3
A. [warm-up], 2 sets: 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]. 4x5, rest 90sec

C. Group Metcon

Workout 4
A. 5 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


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

C. Group Metcon

TRAINING-GENERAL

Workout 1
A. Front or Back Squat 4,4,3,3 (add weight each set to a top weight)
B. 3 sets, alternating:
- Single Leg RDL 6-8/leg
- Single Arm DB row 6-8/arm
C. Group Metcon

Workout 2
A) Barbell Z Press 7,6,5,4
B. 2-3 sets, alternating:
- Seated DB Press 8-10 reps
- Ring Plank 30-45sec
- Strict Chin Ups 6-8 reps
C. Group Metcon

Workout 3
A. Deadlift 4,4,3,3 (add weight each set to a top weight)
B. 2-3 sets: Sandbag Carry 50-100m HEAVY
C. Group Metcon

Workout 4
A. 3 sets, alternating:
- DB Bench 3x6-8
- Ring or Weighted Push Ups 8-10
- Ring Rows 4-8 (5sec hold @ top)
B. 2 sets, alternating:
- Strict Toes to Bar 6-10 (slow lowering)
- Hollow Body Hold 30-60sec
C. Group Metcon

TRAINING-COMPETITION

Monday
A. Barbell Push Press with 3-sec lowering phase. 4x6

B.
DB Complex, 4 sets, rest 2min between sets.
5 hang power clean
5 squat
5 thruster
5 push press
5 power jerk

C.
Alternating Tabata Rounds for 6mins:
Toe to bar
Wall ball (throw ball 1ft higher than normal)

D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Deadlifts
3x1@90%

C. GHD Hip Extension (weighted if able) 3x15 with 1-sec pause at top

Wednesday
COMP CLASS

A. 4 sets:
Min 1: 30sec Muscle-ups or Chest to Bar PU
Min 3: 30sec AMRAP Thrusters @ 5RM

--rest 7min--

B. 18.1
8 toes-to-bars
10 dumbbell hang clean and jerks
14-cal. row

Thursday
Recovery
4x
-Row 750m
-Waiter Walk 60-100m
-1-arm side plank on rings ALAP/side

Friday
A. Tempo Back Squats [4sec lowering phase] 3x4-6

B. Split Stance Deadlift 2x10/side, rest 30-45sec bewteen sides

C. Sandbag 1x150-200m

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. 3 sets:
Bench Press 3reps
Fat Grip Pull-ups x 3-6reps


D. Barbell Complex
4 sets, rest 2min between sets.
5 power snatch + 5 OH Squat + 5 power clean + 5 push press
*ideal weight is tough but allows each 5-reps per exercise to be completed unbroken. You can break quickly between exercises if needed.

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 90%x1, 95%x1, if feeling good work up to a max for the day, then 90% of that weight for 2x2
C. CG Bench (half handwidth closer) 75%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 90%x1, 95%x1, if feeling good work up to a max for the day, then 90% of that weight for 2x2
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%x1, 95%x1, if feeling good work up to a max for the day, then 90% of that weight for 2x2
C. Squat 85%x3x2

DAY 4
A. 2ct Pause Bench 85-90%x3x2
B. 2-4" Block Pull 85-90%x2x2
C. 2 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 90%x1, 95%x1, if feeling good work up to a max for the day, then 90% of that weight for 1x2
C. Bench Press 90%x1, 95%x1, if feeling good work up to a max for the day, then 90% of that weight for 1x2

DAY 2
A. Deadlift 90%x1, 95%x1, if feeling good work up to a max for the day, then 90% of that weight for 2x2
B. CG Bench (half handwidth closer) 75%x3x3
C. Barbell Row 3x5

DAY 3
A. 2ct Pause Bench 85-90%x3x2
B. Squat 85%x3x2
C. 3 sets, alternating: Ring Row max tempo reps + Ring Plank 30-45sec

WEIGHTLIFTING

Workout 1
A. Snatch Cluster [rep 1 from hips, rep 2 from about knee, rep 3 from floor. Don't drop the bar, keep your grip on it] Build up to a max with the cluster, then drop down 15% for 2 more sets
.B. Front Squat 3x4-6
C. Paused Front Squat 2x5 with 4sec pause
D. Cross-Over Step-up 2x20/side

Workout 2
A. Jerk from rack. 5x2@80%
B. Push Press 3x4-6 with 3sec pause at top
C. Group Metcon

Workout 3
A. Snatch from block 3x3@75%
B. Clean from Block. Build to a tough triple, then 2x4@90% of that.
C. Back Squat 4x4-6, leave 2 reps in the tank
D. Bulgarian SS 2x10/side

Workout 4
A. 3 Paused OH Squat. Build to a max, then 2 sets @ 85-90% of that.
B. 3 sets: 8-12 bent-over DB rows + 10-15 back flys +kneeling trap-3raise 10-15reps
C. Group Metcon

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