GROUP CONDITIONING

Monday
Every 4min for 4 sets:
Row 500/400m + 20 KB Swings

Tuesday
3 rounds for time:
20 ball slams
400m/200m run

Wednesday
14mins:
In teams of 2, alternating sets:
-1x AMRAP wall ball
-farmers carry until you stop
-chin-ups until you stop

*partner 1: AMRAP wall ball
partner 2: AMRAP wall ball
partner 1: farmers walk ALAP
partner 2: farmers walk ALAP
partner 1: AMRAP chin-ups
partner 2: amrap chin-ups

Thursday
4 sets:
30sec 1-leg skips RIGHT
30sec 1-leg skips LEFT
60sec candle stick practice or leg lowering ab drill
60sec Heavy goblet squats
60sec rest

https://www.crossfit.com/essentials/candlestick-drills

Friday
FBOMB FRIDAY!

Saturday
6 rounds for time : 1 lap pinch grip farmers walk + 30 double unders + split stance wall ball 10/10

FOUNDATIONS

Workout 1
A. Back Squat, 3x8, rest 90sec
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
Warm-up Sets: 3x6, rest 60sec
Work sets: Find a 8RM and write it down!
B. Seated Arnold Press with slow tempo 3x10-15reps. rest 60sec
C. Group Metcon

TRAINING-GENERAL

Workout 1
A. Front or Back Squat 3,2,1,3,2,1
B. 2-3 sets, alternating:
- Bulgarian Split Squat 5-6/leg
- Strict Pull Up 3-6 (add weight if needed)
C. Group Metcon

Workout 2
A. Barbell Z Press 3,2,1 (build to max)
B. 2-3 sets, alternating:
- Incline DB Press 6-8 reps
- Dips 8-10 (set up DBs on boxes)
- Ring Row 6-8 reps (10sec hold on last rep)
C. Group Metcon

Workout 3
A. Deadlift 3,2,1,3,2,1
B. 2-3 sets, alternating:
- Sinlge Leg GHD Hip Extension 6-8 reps/leg
- Double KB OH Carry 40m (heavy)
C. Group Metcon

Workout 4
A. 3 sets, alternating:
- Close Grip Bench Press (1 handwidth closer) 10,8,6
- Chinese Row 6-8/arm
B. 2-3 sets, alternating:
- DB Bench Press 8-10
- Ab Wheel 10-12
C. Group Metcon

TRAINING-COMPETITION

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

B. 4 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
3x10@70%

C.
-1-leg GHD Hip Extensions x 8-12
-L-sit on Rings 3xALAP

Wednesday
COMP CLASS

A.
1 set every 2mins. 5 sets:
2 MU (or sub 6 chest to bar PU)
6 HSPU
30 DU

--rest 5-7min--

B.
500/400m Row
15 toe to bar
Snatches

--rest 3m between sets--

*set 1: 4reps @ 75%
*set 2: 6 reps @ 70%
*set 3: 8 @ 60%
*set 4: 10 @ 55lbs

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 3x4-5reps, rest 15sec, then Back Squat with same weight 3xAMRAP-1, rest 2-3mins

B. Bulgarian Split Squat with 2x dumbbells (suitcase style).
2xAMRAP 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. 3 sets:
Bench Press 4-6reps, rest 15sec
Ring Dips x AMRAP, rest 15sec
DB Bench Press 8-12reps, rest 3m


D. 4 sets
15 push press @ 35%
12 toe to bar
run 400m
rest 2min between sets

POWERLIFTING (4x/week)

DAY 1
A. 2-3 sets: Split Squats 6-8/leg + 12 KB Swing
B. Squat 88-90%x1, 80%x4x4
C. CG Bench (half handwidth closer) 75%x3x6

DAY 2
A. 2 sets:
6-8 Half Kneeling Landmine Press
12 Monster Band Walk (forward/backwards)
12 Face Pulls
B. Bench Press 88-90%x1, 80%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 88-90%x1, 80%x3x4
C. 2ct Pause Squat 70%x3x4

DAY 4
A. 2ct Pause Bench 80%x3x3
B. Snatch Grip RDL 3x6 (2-3 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 88-90%x1, 80%x3x4
C. Bench Press 88-90%x1, 80%x3x4

DAY 2
A. Deadlift 88-90%x1, 80%x3x4
B. CG Bench (half handwidth closer) 75%x3x6
C. Barbell Row 3x6-8

DAY 3
A. 2ct Pause Bench 80%x3x3
B. 2ct Pause Squat 70%x3x4
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%, 3@80%, 2@85%, 1@90%, 3@80%, 2@85%, 1@90%

B. Front Squat 6@70%, 6@80%, 3x3@85%, 2x6@80%
C. weighted front plank 3x45sec

Workout 2
A. Jerk from rack 2x4@75%, 2x3@80%, 2x3@85%,
B. Push Press 4x4 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%, 3x2@80%, 2x2@85%
C. Tempo Squat [50x2] lowering phase 4x5

Workout 4
A. Paused OH Squat (pause at top and bottom). 3x5 reps.
B. Push Press 2x6-10
C. 3 sets: 8-12 bent-over DB rows + 10-15 back flys +kneeling trap-3raise 10-15reps
D. Group Metcon

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