GROUP CONDITIONING

Monday
In Teams of 2, with 1 partner working at a time & alternating partners at any time:
-complete 60/40 pull-ups
then,
-120 KB swings
then,
-300m of double KB front rack carry

Tuesday
Every 6mins for 18mins (3 sets)
Row 500/400m + 40/20 double unders + 35/20 push-ups

Wednesday
16min AMRAP:
In teams of 2, alternating every round:
-6 DB farmers walks (us same markings as for shuttle runs)
-8 shuttle runs
-8 burpees

Thursday
4 rounds: In each minute, complete AMRAP in 45sec, then rest/transition to next station:
min 1: ring support hold (or hold on boxes, or hold plank with active shoulders) - goal is perfect shoulder position
min 2: goblet style cossack squats, alternating sides
min 3: side plank left arm down
min 4: side plank right arm down

Friday
FBOMB FRIDAY!


Saturday
In partners: complete
-3x200m run each while partner holds double KB's overhead
-3x200m row while partner holds double KB front rack

FOUNDATIONS

Workout 1
A. Warm-ups, 2 sets with 60sec rest between. -Back Squat 8 reps, no rest -60sec AMRAP: Mini-band side shuffles, rest 45-60sec
B. Back Squat: 8 sets of 2 reps EMOM @ 80% (or at heaviest weight that you've done for 6 reps)
C. Group Metcon

Workout 2
A. 4 sets, alternating:
-Bench Press 4-6reps, no rest
-Back Flys with Band 8-12 reps with 2sec pause at back, rest 90sec
B. 3 sets:
30sec AMRAP Push-ups, 30sec rest
30sec AMRAP Ring Rows, 30sec rest
C. Group Metcon

Workout 3
A. 3 sets:
Minute 1: Sandbag Squat 10-15
Minute 2: GHD Hip Extensions with 5sec pause at top 7-10
Miniue 3: 40sec Hollow Body Hold
Minute 4: rest
B. Farmers Carry.
60m, 60m, 40m
C. Group Metcon

Workout 4
A. 4 sets:
Minute 1: Philly Press RIGHT x7-10
Minute 2: Philly Press LEFT x7-0
Minute 3: Ring Rows xAMRAP
Minute 4: Rest
B. Group Metcon

TRAINING-GENERAL

Workout 1
A. Tempo Bench Press (4ct lowering, 3ct pause) 4x5 (use similar weight to last week)
B. 2-3 sets, alternating:
- Seated Arnold Press 6-8 reps
- Pull-ups 4-6 (weighted if able)
C. Group Metcon

Workout 2
A. Tempo Front or Back Squat (4ct lowering, 3ct pause in the hole) 4x4 (use similar weight to last week)
B. Bulgarian SS (barbell or KB front rack loaded) 3x8/leg
C. Group Metcon

Workout 3
A. Deadlift (straight bar) 3x5 (4ct lowering, 1ct reset between reps, increase weigt slightly from last week)
B. 2 sets, alternating: 8 Barbell RDL + 10-12 Narrow Grip Lat Pulldowns
C. Group Metcon

Workout 4
A. 4-5 sets, alternating:
- Push Press 4-6
- Push Ups (weighted or on rings if able) 12-18
- Sandbag or Slam Ball Overhead Press 5-8
- Ab Wheel 8-10
B. Group Metcon

TRAINING-COMPETITION

Monday
A.
5 rounds for time:
-6 push press @ 70% 1RM
-8 chest to bar PU
-10cal bike

B.
Back Flys
External Rotations
1-arm hang
double KB front rack carry (40-60m)

C. Group Metcon

Tuesday
A. Weightlifting Class with Mylene

B. 3 sets for quality with minimal rest:
-Deadlifts. 15reps @ 40%
-50 double unders

C.
Strict Toe to Bar with 3sec lowering phase. 3xAMRAP rest 60sec between sets


Wednesday
COMP CLASS

A.
12min AMRAP:
2 MU
3 cleans @ 65%
4 front squats


--rest 8min--

B.
12min AMRAP
-10 HSPU
-12 DB Front Rack Walking Lunges (6/6)
-14cal row




Thursday
Recovery
3x
-Row 2000m/1500m
-back flys x 10-15
-external rotation x10-15
-1-arm hang x ALAP per side

Friday
A. Back Squat 3x2.1.1, rest 2-3mins
B. Heavy Walking Lunges 6-8 per side, rest as needed
C. Farmers Carry 2x20m, 2x10m, 1x40m. 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 2-4 reps
Towel Pull-ups (BYO Towel) x AMRAP

D.
3 sets:
15 kipping HSPU
15 chest to bar PU
Row 500/400m
15 LEFT DB clean and overhead
15 RIGHT DB clean and overhead
Row 500/400m
*25min time cap

POWERLIFTING (4x/week)

DAY 1
A. 6min EMOM, min1: 10 sandbag squats, min2: 10 Bulgarian SS/side, min3: 30sec Lateral Band Walk
B. Tempo Squat 65%x4x5 (4ct down, 3ct pause in the hole)
C. DB Floor Press (pause @ top and bottom) 4x12

DAY 2
A. 3 sets: 8-10 unilateral landmine press/arm + 8 Meadows rows/side
B. Tempo Bench 4x6@62.5% (4ct lowering, 3ct pause)
C. KB Front Rack Bulgarian SS 3x8/leg
D. 1 Arm DB Row (pause @ top) 2x12

DAY 3
A. 2 sets: 20m Single Arm Farmers Carry + 6-8 single leg RDL/leg
B. Trap Bar Deadlift (use 70% of deadlift max) 3x8-10
C. Banded Deadbugs 3x30sec

DAY 4
A. Spoto Press (pause 1" off chest) 4x5 (use around 65-70% of comp max)
B. Snatch Grip RDL 3x8
C. 3 sets, alternating: 10-12 alternating DB curls + 12-15 tricep pushdowns
D. 2 sets, alternating: 12 pec flies+ 12 cable scarecrows

POWERLIFTING (3x/week)

DAY 1
A. 6min EMOM, min1: 10 sandbag squats, min2: 10 Bulgarian SS/side, min3: 30sec Lateral Band Walk
B. Tempo Squat 65%x4x5 (4ct down, 3ct pause in the hole)
C. 3cnt Pause Bench 3x8@62.5%

DAY 2
A. Trap Bar Deadlift (use 70% of deadlift max) 3x8-10
B. DB Floor Press (pause @ top and bottom) 3x12
C. 1 Arm DB Row (pause @ top) 2x12
D. 3 sets, alternating: 10-12 alternating DB curls + 12-15 tricep pushdowns

DAY 3
A. 2 sets: 20m Single Arm Farmers Carry + 6-8 single leg RDL/leg
B. Spoto Press (pause 1" off chest) 4x5 (use around 65-70% of comp max)
C. KB Front Rack Bulgarian SS 3x8/leg
D. Banded Deadbugs 3x30sec

WEIGHTLIFTING

Workout 1
A. Snatch, every 2mins: 2 @60-65%, 2x2@ 70-75%, 2@80% 2x1@85% 2x1@90% 2x2@85%
B. Tall Jerk 3x5 at a tough weight
C. Jerk 8x2 every 90-120sec @ 80-85%
D. Back Squat 12x1-2reps@85% every 90sec (but take more time if needed)

Workout 2
A. 2 sets: 5 tall cleans + 5 muscle cleans from above knee (focus on keeping bar close)
B. Hang Clean 3x3
C. Clean Pick-up Drill 2x4@100%
D. Group Metcon

Workout 3
A. Snatch. Build to a 3RM
B. Clean and Jerk 2x2 @ 80%, 2x1@85% 3x1@90%,
C. Front Squat 3x3
D. Front Squat with Pause Just Above Paralell 2x4 (2sec pause)D. KB Front Rack Walk. 4x40-60m

Workout 4
A. Position Work a light weight: 3sets: 3 snatch pick-up drill + 3 jumping snatch pull + 3 tall snatch.
B. Drop Snatch + 1 OH Squat with 3sec pause in bottom. 3 tough sets.
C. 3 sets alternating: 12 single let RDL/side + weighted hip thrusts 12reps + poliquin step-ups 15-25reps/side
D. Group Metcon

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