GROUP CONDITIONING

Monday
7 sets for time: 12 KB Swings + 8 KB Goblet Squats + 6 burpees

Tuesday
In teams of 3, with one partner working:
3 sets each:
Row 500/400m + 10 burpees

Wednesday
In teams of 2, alternating rounds with your partner.
14min AMRAP:
10 double DB Snatch
10 double DB Press
10 double DB front squat

*Ideally pick a partner using the same weight as you

Thursday
EMOM: 4 sets:
Minute 1: 15 DB Floor Press
Minute 2: 15 Heavy KB Swings
Minute 3: 15 Ring Rows
Minute 4: 15 Pike-ups using rower seat

Friday
FBOMB FRIDAY!

Saturday
Complete 4 sets each of:
50m sled push + 25m farmers carry. Rest as needed. Combine/alternate exercises as you choose.

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 3x8 (ramping sets, start around 60% of last week's top weight, leave 2-3 in the tank on the final set)
B. Walking Lunges 3x10/leg (KB front rack loaded)
C. Group Metcon

Workout 2
A. Bench Press (1ct pause on chest) 6,6,5,5
B. 2-3 sets, alternating:
- Incline DB Press 8-10 reps
- Dips 8-10 (set up DBs on boxes)
- Single Arm DB Row 8-10/arm
C. Group Metcon

Workout 3
A. Deadlift 3x5 (3ct lowering, 1ct reset between reps)
B. 2-3 sets, alternating:
- Sinlge 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) 8,6,6
- Barbell Chinese Row 8-10
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. 5 sets, rest 60sec between exercises:
Strict HSPU with 3sec lowering phase
Strict Chin-ups x AMRAP

C. 3x with minimal rest (as needed)
40-60m double DB Waiter Walk + 40-60m double DB front rack carry + 10 toe to bar

D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Deadlifts
3x10-12@70%

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

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. 4 sets:
500/400m Row
Cleans
10 bar facing burpees

--rest 3m between sets--

*set 1: 5reps @ 75%
*set 2: 7 reps @ 70%
*set 3: 10 @ 60%
*set 4: 15 @ 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 3x4-5reps, 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. 3x5min AMRAP. rest 3m between sets
12 DB push press 40/25
12 DB hang power cleans
12/8cal bike

POWERLIFTING (4x/week)

DAY 1
A. 2-3 sets: RNT Split Squats 10/leg + band pull throughs 15 reps
B. Squat 90-92%x1, 82.5%x4x4
C. CG Bench (half handwidth closer) 75-77.5%x3x6

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 90-92%x1, 82.5%x4x4
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 90-92%x1, 82.5%x3x4
C. 2ct Pause Squat 70-72.5%x3x4

DAY 4
A. 2ct Pause Bench 82.5%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 6/leg
- Strict Chin Ups 4-6 (weighted if needed)

POWERLIFTING (3x/week)

DAY 1
A. 2-3 sets: RNT Split Squats 10/leg + band pull throughs 15 reps
B. Squat 90-92%x1, 82.5%x3x4
C. Bench Press 90-92%x1, 82.5%x3x4

DAY 2
A. Deadlift 90-92%x1, 82.5%x3x4
B. CG Bench (half handwidth closer) 75-77.5%x3x6
C. Single Arm DB Row 3x6-8/arm

DAY 3
A. 2ct Pause Bench 82.5%x3x3
B. 2ct Pause Squat 70-72.5%x3x4
C. 3 sets, alternating:
- RNT (band resisted) Split Squat 6/leg
- Strict Chin Ups 4-6 (weighted if needed)

WEIGHTLIFTING

Workout 1
A. Snatch 2@75%, 2x1@80%, 2x1@85%
B. Front Squat 3x5@80%
C. weighted front plank 3x45sec

Workout 2
A. Jerk from rack 3x2@80%, 3x2@85%
B. Push Press 5x2-3@85%
C. Group Metcon

Workout 3
A. Snatch from Block with 60sec rest: 6x2@75%
B. Clean & Jerk. 2x2@70%, 2x2@75%, 2x1@80%, 2x1@85%
C. Squat 2x8@75%, 2x5@80%

Workout 4
A. Paused OH Squat (pause at top and bottom). 4x2 reps.
B1. DB Shoulder Press with 3sec pause at top, 4x6-10reps
B2. 4x8-12 bent-over DB rows
C. 3 sets: + 10-15 back flys +kneeling trap-3raise 10-15reps *can be done before or after metcon
D. Group Metcon

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