GROUP CONDITIONING

Monday
150 reps or 200 reps.
1min on, 30sec off.
Keep going until you achieve 150 or 200 total reps across all exercises. 20min-cut-off.
Minute 1: Rowing (cals).
Minute 2: burpees
Minute 3: KB Swings

Tuesday
5 rounds for time:
30sec low bear crawl
30sec split squat RIGHT
30sec split squat LEFT
30sec front plank
30sec DB curl and press


Wednesday
Team workout: 7 sets each: 10 ball slams + 4 gym lengths farmers walk with DBs or KBs.

Thursday
-4 sets: (4min) 30sec heavy KB swings, 30sec rest
-(4min): Bike (no rest, bike for entire 4m)
-4 sets (4min) of 1-arm farmers walk. Switch arms every 30sec.
-4 sets (4min) of side plank, switch every 30sec

Friday
FBOMB FRIDAY!


Saturday
3 sets for time: 400m run + 30 ball slams
*Comp team sub 20 OHS (95/65) for ball slams

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 of this week.

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. Incline Bench DB Press 3x10-15reps. rest 60sec
C. Group Metcon

TRAINING-GENERAL

Workout 1
A. Bench Press 4,8,3,6 (waive the weights to accommodate for the different reps)
B. 2-3 sets, alternating:
- DB Bench 6-8 reps (top down, alternating hands)
- Dips 20sec AMRAP
- Ring Row Holds 20sec
C. Group Metcon

Workout 2
A. Front or Back Squat 4,8,3,6 (waive the weights to accommodate for the different reps)
B. Split Stance KB RDL 3x8/leg
C. Group Metcon

Workout 3
A. Trap Bar Deadlift 8,6,5,4 (ramping sets, leave 1-2 in the tank on the final set)
B. 6min EMOM:
min 1: Bulgarian SS 6 reps R
min 2: Bulgarian SS 6 reps L
min 3: 30sec KB Swing
C. Group Metcon

Workout 4
A. 3 sets, alternating:
- Close Grip Bench Press (half handwidth closer) 6,4,3
- Chin Up (weighted if able) 5-8
B. Sandbag/Farmer/Yoke Carry 3x20-40m
C. Group Metcon

TRAINING-COMPETITION

Monday
A. AMRAP in 8mins
Barbell Press. 3 unbroken reps @ 8RM
Chest to bar PU, unbroken sets of 40% of max reps (I.e. if you can do 10 reps fresh, your goal is to hit sets of 4)

B. 4 sets:
6-10 kipping HSPU
10 (DB Clean + Push Press)
6-10 toe to bar
rest 3m

C. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. 3 sets for quality with minimal rest:
-Deadlifts 10@65%
-double KB front rack walking lunges x8/side
-40 double unders

C. Dragon Flag with hollow body hold. 3xAMRAP. rest 60sec between sets


Wednesday
COMP CLASS
A. 8min AMRAP: 2 MU 5 HSPU 15 box jumps (step down)
--rest 5min--
B. 8mins 2 cleans @ 75% 4 front squat 40 double unders
--5min rest
C. 8mins 10 OH Squat 10 toe to bar 200m run


Thursday
Recovery
4x
-Row 500m
-Waiter Walk 60-100m
-L-sit on bar ALAP
-Bike 30/15cal
-double KB front rack carry. 50-60m
-front plank on rings maintaining hollow body position. ALAP

Friday
A. Back Squat 4x4-6, rest 2-3mins
B. Heavy Reverse Lunges back squat style. 3x7-10 LEFT, rest 30-60sec, then RIGHT.
C. 3 sets: Farmers Carry 20m. Rest as needed
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 6-8reps
Weighted pull-ups 4-6reps

D.
4 sets:
60sec AMRAP barbell push press 75/55lbs
60sec AMRAP barbell front squat 75/55lbs
60sec AMRAP chest to bar PU
rest 3min

POWERLIFTING (4x/week)

DAY 1
A. 2 sets: RNT Split Squats 8/leg + Heavy KB Swing 10 reps
B. Squat 92%x1, 85%x4x3
C. Paused Bench Press 80-85%x3x4

DAY 2
A. 2 sets:
6-8 Filly Press
12 palms up band pull a-parts
20-30sec Band Resisted Deadbug
B. Bench Press 92%x1, 85%x4x3
C. Overhead Press 3x5 (leave 2-3 in the tank)
D. 3 sets, alternating:
- 10 Skullcrushers
- 10 Cable Back Flyes (2sec hold)

DAY 3
A. 2 sets: Single leg RDL 6-8/leg + Lateral Band Walks 12/side
B. Deadlift 92%x1, 85%x3x3
C. 2ct Pause Squat 77.5-80%x3x2
D. Farmers Carry 3x10m

DAY 4
A. 3ct Pause Bench 80%x3x2
B. Deadlift 85%x3x2
C. Barbell Rows 3x10

POWERLIFTING (3x/week)

DAY 1
A. 2 sets: RNT Split Squats 8/leg + Heavy KB Swing 10 reps
B. Squat 92%x1, 85%x3x3
C. Paused Bench Press 80-85%x2-3x4

DAY 2
A. Deadlift 92%x1, 85%x2x3
C. Overhead Press 3x5 (leave 2-3 in the tank)

DAY 3
A. 3ct Pause Bench 80%x3x2
B. 2ct Pause Squat 77.5-80%x2-3x2
C. Barbell Rows 3x10
D. 2 sets, alternating:
- 10 Skullcrushers
- 10 Cable Back Flyes (2sec hold)

WEIGHTLIFTING

Workout 1
A. Snatch. 2@75%, 2@80%, 2x1@85%, 2x1@90% 2x1@95%
B. Hang Clean 3x3@75%
C. Back Squat, 1xmax @ 85%. Rest 3mins 1xmax @ 80%. Try to beat last week

Workout 2
A. Tall Jerk Practice 5x5
B. Jerk 3x3@70%
C. Push Press 6, 4, 2, 4, 2
D. Group Metcon

Workout 3
A. Snatch 5x1 EMOM @ 70-80%. 5x1 EMOM @ 80-85%
B. Clean & Jerk. 2@70%, 2@75%, 2x1@80%, 2x1@85%, 2x1@90%, 2x1@95%
C. Speed Squat, 10x2 @ 80% EMOM

Workout 4
A. Paused OH Squat (pause at top and bottom). 5x3 reps.
B. Crossover Step-up 15reps + DB Rows 8-12reps with 1sec pause at top + 10-15 "W's"
C. Group Metcon

Comment