GROUP CONDITIONING

Monday
5 sets of KB swings: 30sec on, 30sec off
then
5 sets of DB Thrusters: 30sec on, 30sec off
then
5 sets of: 30sec front plank (on rings if able) + 30sec reverse plank (no rest on this station)

Tuesday
Team workout:
7 sets each:
-10/6 burpees
-10 shuttles


Wednesday
3 rounds for time:
20 ball slams
35/20 cal row

Thursday
16mins for quality: 24 plank touches (12/12) + 1 lap heavy farmers walk + 6-10 HSPU

Friday
FBOMB FRIDAY!

Saturday
In teams of two, complete 4 sets each: parnter 1: row 300/250m, partner 2: row 300/250m, partner 1: 300/200m run, partner 2: 300/200m run

FOUNDATIONS

Workout 1
A. 4 work sets:
-Sumo Deadlift 4reps, rest 90sec
B.
2 sets, no rest:
-Right leg Bulgarian Split Squats 6-8reps with 4sec lowering phase
-Left leg Bulgarian Split Squat 6-8 with 4sec lowering phase
-Weighted Hip Thrust x10reps with 2sec pause at top
C. Group Metcon

Workout 2
A. Chin-ups (weighted if possible) 4x1.1.1.1. Rest 15sec inside cluster. Rest 2mins between sets.
B. 3 sets: band back flys x 8-12 reps + weighted front plank 30sec. no rest between exercises.
C. Group Metcon

Workout 3
A. Back Squat, 4x3, rest 90sec
*add a little weight from Day 3 last week
B. 2-3 sets:
Minute 1: Side Plank Left 30-45sec
Minute 2: Side Plank Right 30-45sec
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

TBD. Will be posted at the gym.

TRAINING-COMPETITION

Monday
A. AMRAP in 10mins, alternating exercises:
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
rest 30sec
10 DB Clean
rest 30sec
6-10 toe to bar
rest 30sec

C. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. 3 sets for quality with minimal rest:
-Deadlifts 12@65%
-double KB front rack walking lunges x8/side
-40 double unders

C.
Candle Stick 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
3 cleans @ 70%
6 front squat
40 double unders

--5min rest

C.
8mins
250m row
10 bar facing burpees


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. 4 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 2min

POWERLIFTING (4x/week)

TBD. Will be posted at the gym.

POWERLIFTING (3x/week)

TBD. Will be posted at the gym.

WEIGHTLIFTING

Workout 1
A. Snatch 3x3 every 2mins @ 60-65%, 3x1 EMOM @ 70-75%
B. Tall Jerk 5x3
C. Jerk 8x2 every 90-120sec @ 80-85%

Workout 2
A. Position Work a light weight: 4sets: 3 snatch pick-up drill + 3 jumping snatch pull + 3 tall snatch.
B. 4 sets: 5 tall cleans + 5 muscle cleans from above knee (focus on keeping bar close)
C. Group Metcon

Workout 3
A. Snatch 4x1@90-95%
B. Clean and Jerk 4x1@90-95%
C. Front Squat 4x4@80%

Workout 4
A. OH Squat, build to a tough double.
B. 3 sets: bulgarian split squat 8/side + Crossover Step-up 15reps/side + DB Rows 8-12reps with 1sec pause at top + 10-15 "W's"
C. Group Metcon

Comment