GROUP CONDITIONING

Monday
5 sets of KB swings: 30sec on, 30sec off
5 sets of: Pallof Hold 30sec RIGHT/30sec LEFT (no rest between sides, if needed rest in minute 3 of this int)
5 sets of: Bike 30sec on, 30sec off

Tuesday
3 rounds for time:
30 wall ball
50 double unders

Wednesday
In teams of 2, alternating exercises, complete as many rounds as possible in 16misn of:
6 pull-ups (any grip)
16 push-ups
20/15 cal row

Thursday
4 rounds: In each minute, complete AMRAP in 45sec, then rest/transition to next station:
min 1: single arm farmers walk left
min 2: single arm farmers walk right
min 3: sandbag squats x 10-15
min 4: weighted glute bridges x AMRAP in 50sec

Friday
FBOMB FRIDAY!

Saturday
21-15-9
assault bike cals + Heavy Ball Slams
*for those not as fast on the bike, do: 15-12-9 or 12-10-8 cals on bike

FOUNDATIONS

Workout 1
A. 4 work sets:
-Sumo Deadlift 6reps, rest 90sec

B.
2 sets, no rest:
-Right leg Bulgarian Split Squats 6-8reps with 4sec lowering phase
-Left leg Bulgarian Split Squat 6-8 with 4sec lowering phase
-Weighted Hip Thrust x10reps with 2sec pause at top

C. Group Metcon

Workout 2
A. Chin-ups (weighted if possible) 4x1.1.1.1. Rest 15sec inside cluster. Rest 2mins between sets.
B. 3 sets: band back flys x 8-12 reps + weighted front plank 30sec. no rest between exercises.
C. Group Metcon

Workout 3
A. Back Squat, 4x3, rest 90sec
*add a little weight from Day 3 last week

B. 2-3 sets:
Minute 1: Side Plank Left 30-45sec
Minute 2: Side Plank Right 30-45sec

C. Group Metcon

Workout 4
A. Barbell Shoulder Press
Perform as many sets of 4 at last week's 8RM as you can in 8mins.
B. Incline Bench DB Press 3x10-15reps. rest 60sec
C. Group Metcon

TRAINING-GENERAL

Workout 1
A. Front or Back Squat 10,8,6 (ramping sets, leave 2-3 in the tank on the final set)
B. Walking Lunges 3x8/leg (KB front rack loaded)
C. Group Metcon

Workout 2
A. Bench Press (1ct pause on chest) 8,6,5,4 (ramping sets, leave 2-3 in the tank on the final set)
B. 2-3 sets, alternating:
- Incline DB Press 6-8 reps
- Dips 6-8 (set up DBs on boxes)
- Single Arm DB Row 6-8/arm
C. Group Metcon

Workout 3
A. Trap Bar Deadlift 4x5 (aim for all sets around last week's top weight)
B. 2-3 sets, alternating:
- Single Leg GHD Hip Extension 8-10 reps/leg
- Double KB OH Carry 40m (heavy)
C. Group Metcon

Workout 4
A. 3 sets, alternating:
- Close Grip Bench Press (1 handwidth closer) 4-6
- Barbell Chinese Row 6-8
B. 2-3 sets, alternating:
- DB Bench Press 6-8
- Ab Wheel 12-15
C. Group Metcon

TRAINING-COMPETITION

Monday
A.
-Barbell Press. Find 8RM and write it down. You'll need it for next week.
-Find the max unbroken reps for kipping chest to bar PU.

B. 6 sets, rest 60sec between exercises:
Strict HSPU with 3sec lowering phase
Strict Chin-ups x AMRAP

C. 3x with minimal rest (as needed)
12 DB Cleans + 40-60m DB Waiter Walk

D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Deadlifts
2xAMRAP-2 @75%

C. 4 sets:
-1-leg GHD Hip Extensions x 8-12
-L-sit on Rings 1 set = [3x: hold ALAP, rest 15sec]


Wednesday
COMP CLASS

A.
10min AMRAP:
1 MU
3 HSPU
12 box jumps (step down)


--rest 5-7min--

B.
2x7mins
Power Cleans 4reps @ 65%
Front Squat x 6
Row 250/200m
--rest 5m between sets

Thursday
Recovery
4x
-Bike 50/35 cal
-Waiter Walk 60-100m
-L-sit on rings ALAP
-support hold on rings ALAP

Friday
A. Front Squat 3x2-3reps, rest 15sec, then Back Squat with same weight 3xAMRAP-1, rest 2-3mins

B. Bulgarian Split Squat with 2x dumbbells (suitcase style).
3xAMRAP with 1/3 bodyweight in each hand. 3-sec lowering phase

C. 2 sets: AMRAP: [3 Sandbag Squats + 20m Carry] rest 2-3mins

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) AMRAP in 5min
-Option 2: (if you can't do them but are close) 4x1-2 with band
-Option 3: Kipping Chest to Bar PU. 3xAMRAP, rest 60sec

C. 4 sets:
Bench Press 2-4reps, rest 15sec
Ring Dips x AMRAP, rest 15sec
DB Bench Press 8-12reps, rest 3m


D. 6 rounds for time:
8 push press @ 135/95/75 2x3 sets no rest between sets:
8 bar facing burpees
8 power cleans
8 box jumps (step down) 24/20

POWERLIFTING (4x/week)

DAY 1
A. 2 sets: RNT Split Squats 10/leg + band pull throughs 15 reps
B. Squat 85-87%x1, 80%x3x3
C. CG Bench (half handwidth closer) 77.5%x3x4

DAY 2
A. 2 sets:
6-8 Filly Press
12 palms up band pull a-parts
20-30sec Band Resisted Deadbug
B. Bench Press 85-87%x1, 80%x3x3
C. Overhead Press 3x5 (leave 4-6 in the tank)
D. 2 sets, alternating:
- 10 Skullcrushers
- 10 Cable Back Flyes (2sec hold)

DAY 3
A. 2 sets: Single leg RDL 6-8/leg + Lateral Band Walks 12/side
B. Deadlift 85-87%x1, 80%x3x3
C. 2ct Pause Squat 72.5-75%x3x2
D. Farmers Carry 3x10m

DAY 4
A. 3ct Pause Bench 75%x3x2
B. Deadlift 80%x3x2
C. Barbell Rows 3x10

POWERLIFTING (3x/week)

DAY 1
A. 2 sets: RNT Split Squats 10/leg + band pull throughs 15 reps
B. Squat 85-87%x1, 80%x2x3
C. Bench Press 85-87%x1, 80%x2x3

DAY 2
A. Deadlift 85-87%x1, 80%x3x3
B. CG Bench (half handwidth closer) 77.5%x3x4
C. Overhead Press 3x5 (leave 4-6 in the tank)

DAY 3
A. 3ct Pause Bench 75%x3x2
B. 2ct Pause Squat 72.5-75%x3x2
C. Barbell Rows 2x10
D. 2 sets, alternating:
- 10 Skullcrushers
- 10 Cable Back Flyes (2sec hold)

WEIGHTLIFTING

Workout 1
A. Snatch. 3x2@75%, 2x2@80%, 2x2@85%, 3x1@90%
B. Hang Clean 3x3@75%
C. Back Squat, 1xmax @ 80%. Rest 3mins 1xmax @ 75%. Try to beat last week

Workout 2
A. Tall Jerk Practice 5x5
B. Push Press 10x2 EMOM
C. Group Metcon

Workout 3
A. Snatch 10x1 EMOM with no misses starting at 80%
B. Clean & Jerk. 2@70%, 2@75%, 2x2@80%, 2x2@85%, 2x1@90%
C. Speed Squat, 10x2 @ 80% EMOM

Workout 4
A. Paused OH Squat (pause at top and bottom). 5x3 reps.
B. Crossover Step-up 15reps + DB Rows 8-12reps with 1sec pause at top + 10-15 "W's"
C. Group Metcon

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