GROUP CONDITIONING

Monday
10min AMRAP:
5 chin-ups
10 push-ups
15 double KB Swings
30 double unders

Tuesday
A. Alternating Tabata Rounds:
Wall Ball (8x20-sec on, 10 off)
1 min transition
Burpees Wall Ball (8x20-sec on, 10 off)

B. L-Sit Practice 4xEMOM, holding ALAP each minute. Perform on bar, rings, paralettes. Your choice.

Wednesday
3 rounds each, in teams, alternating rounds::
30/20 cal row
200m run

Thursday
5 sets:
30sec: Tire Flips
30sec low bear crawl
30sec double unders
60sec rest

Friday
FBOMB FRIDAY!

Saturday
AMRAP in 7mins:
3 burpees, 3KB swings
6 burpees, 6 KB swings
9/9
12/12
15/15...

FOUNDATIONS

Workout 1

A. 2x10: RDL with KB in Abs, rest 30sec
B. 4 sets, alternating:
Minute 1: 6 reps Bulgarian Split Squat RIGHT
Minute 2: 6 reps Bulgarian Split Squat LEFT
Minute 3: 8 RDL with 3sec lowering phase
Minute 4: 40sec AMRAP L-Sit Hold
C. Group Metcon

Workout 2
A. [warm-up + technique practice] 2 sets alternating:
-Band Back Flys 8-12 reps with 2sec pause at back, rest 30sec
-Barbell Bench Press - touch point drill with chalk on the bar - 6 reps with 3sec lowering phase, rest 30sec.

B. [work sets] 3-4 sets alternating, rest 60-75sec between sets:
-Ring Rows AMRAP
-Barbell Bench Press 4reps

C. Group Metcon

Workout 3
A. [warm-up], 2 sets, 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 Back Squats [3sec pause]. 4x3, rest 90sec

C. Group Metcon

Workout 4
A. 5 sets:
Minute 1: Half Kneeling Landmine Press RIGHT 8-10reps
Minute 2: Half Kneeling Landmine Press LEFT 8-10reps
Minute 3: Tempo Chin-ups [4sec lowering phase] 4-6reps

B. [If time]: L-Sit or Tuck Sit on Paralettes. Accumulate 60sec

C. Group Metcon

TRAINING-GENERAL

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

Workout 2
A. Barbell Z Press 3x4-6
B. 2-3 sets, alternating:
- Seated DB Arnold Press 6-8 reps
- Ring Dips 4-6 (or 20sec support hold)
- Single Arm DB Row 6-8 reps
C. Group Metcon

Workout 3
A. Deadlift 4 cluster sets of 2+2 (rest 15sec between clusters, rest 2-3min between sets)
B. 3 sets:
- 10 Heavy KB swing
- 40-80m Heavy Sandbag Carry
- Rest 60sec
C. Group Metcon

Workout 4
A. 3 sets, alternating:
- Glute Bridge DB Press 6-8
- Ring Push Ups 20sec AMRAP
- Ring Row (3ct hold at top) 30sec AMRAP
B. 2 sets, alternating:
- Strict Toes to Bar 6-10 (slow lowering)
- Hollow Body Hold 30-60sec
C. Group Metcon

TRAINING-COMPETITION

Monday
A. Barbell Push Press with 3-sec lowering phase. 5x4

B.
DB Complex, 4 sets, rest 2min between sets.
5 hang power clean
5 squat
5 thruster
5 OH walking Lunges per side

C.
Alternating Tabata Rounds for 8mins:
Toe to bar
Wall ball (throw ball 1ft higher than normal)

D. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. Deadlifts
3x1-2@90%

C.
-GHD Hip Extension (weighted if able) 3x15 with 1-sec pause at top
-L-Sit on Rings 3xALAP
A. Weightlifting Class with Mylene

Wednesday
COMP CLASS

A. 4 sets:
Min 1: 30sec Muscle-ups or Chest to Bar PU
Min 3: 30sec AMRAP HSPU (from deficit if able)
Min 5: OH Squats x 10-15 unbroken

--rest 7min--

B.
10min AMRAP:
20 wall ball to 1 ft higher than normal target
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] 4x4-6

B. Split Stance Deadlift 4x6/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
*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 while doing 1 extra rep

E. Row 5k

POWERLIFTING (4x/week)

DAY 1
A. 2-3 sets: Split Squats 6-8/leg + 12 KB Swing
B. Squat 86%x2, 78%x3x6
C. CG Bench (half handwidth closer) 72.5%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 86%x2, 78%x3x6
C. 3 sets, alternating:
- DB Z Press 8-10
- 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 86%x2, 78%x3x6
C. 2ct Pause Squat 67.5%x3x6

DAY 4
A. 2ct Pause Bench 77.5%x3x5
B. RDL 3x8 (3-4 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) Reverse Lunge 6-8/leg
- Strict Toes to Bar 6-8

POWERLIFTING (3x/week)

DAY 1
A. 2-3 sets: Split Squats 6-8/leg + 12 KB Swing
B. Squat 86%x2, 78%x2x6
C. Bench Press 86%x2, 78%x2-3x6

DAY 2
A. Deadlift 86%x2, 78%x2x6
B. CG Bench (half handwidth closer) 72.5%x2-3x8
C. Barbell Row 3x6-8

DAY 3
A. 2ct Pause Bench 77.5%x3x5
B. 2ct Pause Squat 67.5%x3x6
C. 3 sets, alternating:
- RNT (band resisted) Reverse Lunge 6-8/leg
- Strict Toes to Bar 6-8

WEIGHTLIFTING

Workout 1
A. Snatch 4x1@75%, 2x2@80%, 2x2@85%
B. Front Squat. 5x2-4
C. Pause Front Squat 3x3 with 5sec pause

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

Workout 3
A. Snatch from Block with 60sec rest: 3x3@70%, 2x2@75%, 2x2@80%
B. Clean from block. Build to a tough set of 2, then 2x3 @ 90% of that.
C. Tempo Squat [50x2] lowering phase 5x2-4
D. Clean Pulls 3x5

Workout 4
A. Paused OH Squat (pause at top and bottom). 3x6 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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