GROUP CONDITIONING

Monday
CLOSED

Tuesday
6 sets:
Min 1: 15/12/8cal assault bike
Min 2: 12 DB curl and press
Min 3: KB front rack carry: 4 gym lengths


Wednesday
in teams of 2, alternating rounds: 6 burpees + 9 heavy goblet squats + 12 heavy KB swings. Each person completes 7 rounds.

Thursday
5 sets:
Minute 1: L-Sit on Paralettes. AMRAP in 40sec
Minute 2: Team Tire Flips (back and forth with partner), 40sec.
Minute 3: 40/20/10 double unders (scale depending on ability)

Friday
FBOMB FRIDAY!

Saturday
21-15-9
assault bike cals + Heavy Ball Slams
(for those less powerful on the bike, do 12-9-6 cals, but sprint hard!)

FOUNDATIONS

Workout 1
A. Back Squat, 3x8, rest 90sec
*add a little weight from the sets of 8 from 2-weeks ago
B. 2 sets, no rest:
-20 glute brdiges (weighted if able)
-15 band pull throughs
-15 sumo squats with DB or KB
C. Group Metcon

Workout 2
A. Chin-ups (weighted if possible) 4x1.1.1.1. Rest 15sec inside cluster. Rest 90sec between sets.
B. 3 sets: DB Floor Press x 12-20 + weighted front plank 30sec. no rest between exercises.
C. Group Metcon

Workout 3
A. Back Squat, 4x5, rest 90sec
*add a little weight from Day 1.

B. 2 sets, no rest:
-20 front step-up RIGHT
-20 front step-up LEFT
-20 GHD Hip Extensions
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. Seated Arnold Press with slow tempo 3x10-15reps. rest 60sec
C. Group Metcon

TRAINING-GENERAL

Workout 1
A. Bench Press (1ct pause on chest) 4x5
B. 2-3 sets, alternating:
- DB Bench 8-10 reps (top down, alternating hands)
- Dips 6-8 (set up DBs on boxes)
- Barbell Row 8-10
C. Group Metcon

Workout 2
A. Front or Back Squat 8,6,6 (ramping sets, leave 2-3 in the tank on the final set)
B. Walking Lunges 3x10/leg (KB front rack loaded)
C. Group Metcon

Workout 3
A. Trap Bar Deadlift 8,6,6 (ramping sets, leave 2-3 in the tank on the final set)
B. 2-3 sets, alternating:
- Single Leg GHD Hip Extension 8-10/leg
- Bulgarian SS 8-10/leg
C. Group Metcon

Workout 4
A. 3 sets, alternating:
- Close Grip Bench Press (half handwidth closer) 8,6,5
- Chin Up (weighted if able) 8-10
B. Sandbag Carry 60-80m, 40-60m, 20-40m (try to increase weight each set)
C. Group Metcon

TRAINING-COMPETITION

Monday
CLOSED

Tuesday
A. Weightlifting Class with Mylene

B. 5 sets, rest 60-90s between exercises:
Barbell Press x3-4 reps
Strict Pull-ups with Fat Grips xAMRAP

C. Deadlifts
3x10-12@70%


Wednesday
COMP CLASS

A.
2x3min AMRAP:
1 MU
3 HSPU
20 DU
--rest 3min between sets.

--rest 5-7min--

B.
4x3mins:
500/400m Row
Snatches AMRAP in remaining time.
rest 3mins between sets.


*set 1+2: 70%
*set 3-4: @ 40%


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. 3 sets of 2 repeates each:
15 push press @ 35%
10 bar over burpees
15 overhead squat @ push press weight
row 500m
rest 3min between sets

POWERLIFTING (4x/week)

DAY 1
A. 2-3 sets: RNT Split Squats 10/leg + band pull throughs 15 reps
B. Squat 90-94%x1, 82.5-85%x4x4
C. CG Bench (half handwidth closer) 77.5-80%x3x6

DAY 2
A. 2 sets:
6-8 Half Kneeling Landmine Press
12 Monster Band Walk (forward/backwards)
12 Face Pulls
B. Bench Press 90-94%x1, 82.5-85%x4x4
C. 3 sets, alternating:
- DB Z Press 6-8
- Dips 6-8
- Barbell Row 6-8

DAY 3
A. 2-3 sets: Single leg RDL 6-8/leg + Lateral Band Walks 12/side
B. Deadlift 90-94%x1, 82.5-85%x3x4
C. 2ct Pause Squat 72.5-75%x3x4

DAY 4
A. 2ct Pause Bench 82.5-85%x3x3
B. Snatch Grip RDL 3x6 (1-3 reps in the tank)
C. 3 sets, alternating:
- 6-8 heavy cheat barbell curls
- 8-10 tricep pushdowns
D. 3 sets, alternating:
- RNT (band resisted) Split Squat 5-6/leg
- Strict Chin Ups 3-5 (weighted if needed)

POWERLIFTING (3x/week)

DAY 1
A. 2-3 sets: RNT Split Squats 10/leg + band pull throughs 15 reps
B. Squat 90-94%x1, 82.5-85%x3x4
C. Bench Press 90-94%x1, 82.5-85%x3x4

DAY 2
A. Deadlift 90-94%x1, 82.5-85%x3x4
B. CG Bench (half handwidth closer) 77.5-80%x3x6
C. Barbell Row 3x6-8

DAY 3
A. 2ct Pause Bench 82.5-85%x3x3
B. 2ct Pause Squat 72.5-75%x3x4
C. 2-3 sets, alternating:
- RNT (band resisted) Split Squat 5-6/leg
- Strict Chin Ups 3-5 (weighted if needed)

WEIGHTLIFTING

Workout 1
A. Snatch. 3x2@75%, 3x2@80%, 3x2@85%
B. Hang Clean 3x3@70%
C. Back Squat, 1xmax @ 80%. Rest 3mins 1xmax @ 75%

Workout 2
A. Push Press 8x2 EMOM
B. 2-3sets:, alternating: Muscle Snatch 15-20reps + DB Shoulder Press 10-15reps with 2sec pause at top) + L-sit on paralettes, accumulate 30sec
C. Group Metcon

Workout 3
A. Snatch 10x1 EMOM, with no misses starting at 80%, build by feel.
B. Clean & Jerk. 2@70%, 2@75%, 2x2@80%, 2x2@85%
C. Back Squat 3x5@80%

Workout 4
A. Paused OH Squat (pause at top and bottom). 3x5 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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