GROUP CONDITIONING

Monday
4 sets or 15min cut-off
30/20cal bike or 40/30cal Row
20 DB Floor Press
10 Chin-ups

Tuesday
In teams of 2, alternating rounds with your partner.
13min AMRAP:
10 double KB Swings
10 double KB Press
10 double KB front squat

*Ideally pick a partner using the same weight as you

Wednesday
Pick a partner to swap exercises with:
Prowler Push. 2x100m each.
Then:
Farmers Carry 2x100m each
Then:
Bike 2x40/25cals each

Thursday
7mins AMRAP: DB walking lunges 16 (8/8) + 4 walll walks (or 20sec Handstand hold) + 20sec L-Sit
2min rest
7mins AMRAP: Row 300/200m + sandbag carry 4 gym lengths (approx 40m)

Friday
FBOMB FRIDAY!

Saturday
8mins AMRAP:
50/25 double unders + AMRAP unbroken strict chin-ups + AMRAP unbroken push-ups

FOUNDATIONS

Workout 1
A. [warm-up], 2x 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]. 4x3, rest 90sec
C. Group Metcon

Workout 2
A. 4 sets, alternating. rest 45sec between exercises:
-Filly Press 8-12/side
-Pull-ups with 3sec pause at top, 4-6reps
B. 2-3 (depending on time) 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
B. 3-4 sets (time dependant):
-GHD Hip Extensions with 3sec pause @ top x10-12
-40-60sec Tall Kneeling Palloff Presses per side.
C. Group Metcon

Workout 4
A. 4 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 3 cluster sets of 1+1+1 (rest 15sec between clusters, rest 2-3min between sets)
B. 2-3 sets, alternating:
- Bulgarian Split Squat 6-8/leg
- Strict Pull Up 4-6 (add weight if needed)
C. Group Metcon

Workout 2
A. Barbell Z Press 4,3,2
B. 2-3 sets, alternating:
- Seated DB Arnold Press 6-8 reps
- Ring Dips 6-8 (or 20-30sec support hold)
- DB Chinese Row 6-8 reps (both arms)
C. Group Metcon

Workout 3
A. Deadlift 3 cluster sets of 1+1+1 (rest 15sec between clusters, rest 2-3min between sets)
B. 2-3 sets, alternating:
- Single leg RDL 8-10/leg
- Double KB Front Rack Carry 40m (heavy)
C. Group Metcon

Workout 4
A. 3 sets, alternating:
- Barbell Bench Press (1ct pause on chest) 6-8
- Single Arm DB Row 6-8/arm
B. 2-3 sets, alternating:
- DB Z Press 8-10
- Ab Wheel 10-12
C. Group Metcon

TRAINING-COMPETITION

Monday
A. Barbell Push Press with 3-sec lowering phase. 5x3

B.
DB Complex, 5 sets, rest 2min between sets.
6 double DB hang snatch
6 DB 'clusters' from hang
20-30m double DB waiter walk

C. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Deadlifts
4x3@85%

C.
-GHD Hip Extension (weighted if able) 3x15 with 1-sec pause at top
-L-sit on Rings 3xALAP

Wednesday
COMP CLASS

A. 5 sets, every 90sec
0sec: 30sec Muscle-ups or Chest to Bar PU
90sec: 30sec AMRAP HSPU (from deficit if able)
3min: 6-8 power cleans @ 70%

--rest 5-7min--

B.
10min AMRAP:
15 OH Squats
10 bar facing burpees
200m run

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] 3x2-4

B. Split Stance Deadlift 3x6/side, rest 30sec 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) 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 2-3reps
Fat Grip Pull-ups x 2-4reps (weighted if able)


D. Barbell Complex
5 sets, rest 2min between sets.
6 power clean + 6 push press + 4 power clean
*goal is to maintain good, smooth technique under load and fatigue. Within that, increase loading as able. Power clean reps should be tough and go OR singles with a fast re-set. Push press should be unbroken.
**try to keep same weight as last week.

E. Row 2x2500m. rest 5min between sets.

POWERLIFTING (4x/week)

DAY 1
A. 2-3 sets: Split Squats 6-8/leg + 12 KB Swing
B. Squat 88%x2, 80%x3x6
C. CG Bench (half handwidth closer) 72.5-75%x3x8

DAY 2
A. 2 sets:
6-8 Half Kneeling Press (bottom up KB if able)
12 Monster Band Walk (forward/backwards)
20-30sec Band Resisted Deadbug
B. Bench Press 88%x2, 80%x3x6
C. 3 sets, alternating:
- Incline DB Press 6-8
- Weighted or Ring Push Ups 8-10
- Single Arm DB Row 6-8/arm

DAY 3
A. 2-3 sets: Single leg RDL 6-8/leg + Lateral Band Walks 12/side
B. Deadlift 88%x2, 80%x3x6
C. 2ct Pause Squat 67.5-70%x3x6

DAY 4
A. 2ct Pause Bench 77.5-80%x3x5
B. RDL 3x8 (1-3 reps in the tank)
C. 3 sets, alternating:
- 8 barbell curls (3-5ct lowering)
- 10-12 tricep pushdowns
D. 3 sets, alternating:
- RNT (band resisted) Split Squat 6-8/leg
- Strict Chin Ups 6-8 (weighted if needed)

POWERLIFTING (3x/week)

DAY 1
A. 2-3 sets: Split Squats 6-8/leg + 12 KB Swing
B. Squat 88%x2, 80%x2x6
C. Bench Press 88%x2, 80%x2-3x6

DAY 2
A. Deadlift 88%x2, 80%x3x6
B. CG Bench (half handwidth closer) 72.5-75%x2-3x8
C. Single Arm DB Row 3x6-8/arm

DAY 3
A. 2ct Pause Bench 77.5-80%x3x5
B. 2ct Pause Squat 67.5-70%x3x6
C. 3 sets, alternating:
- RNT (band resisted) Split Squat 6-8/leg
- Strict Chin Ups 6-8 (weighted if needed)

WEIGHTLIFTING

Workout 1
A. Snatch 3@75%, 2@80%, 2@85%, 1@90%, 2@85%, 2@80%
B. Front Squat 6@70%, 6@80%, 3@85%, 1@90%, 2x2-4@85%
C. Pause Front Squat 2x2 with 5sec pause

Workout 2
A. Jerk from rack. 5x3@85%
B. Push Press 6x2 with 3sec pause at top
C. Group Metcon

Workout 3
A. Snatch from Block with 60sec rest: 3x3@70%
B. Clean & Jerk. 3@70%, 2@75%, 2x2@80%, 2x1@85%
C. Tempo Squat [50x2] lowering phase 6x3

Workout 4
A. Paused OH Squat (pause at top and bottom). 4x3 reps.
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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