GROUP CONDITIONING

Monday
Closed. Enjoy your Long Weekend!

Tuesday
In order, for time: 100 DU + 50 goblet squats + 40 KB Swings + 30 push-ups + 20 toe to bar + 200m run

Wednesday
5min Bike
--rest 4m
5min AMRAP: 5 DB snatch per side + 6 shuttle runs

Thursday
15mins. Do each station until you are forced to stop:
-50-100m sandbag carry (heavy)
-L-sit hold or Support hold (rings, paralettes or on boxes) or sub reverse plank
-max reps ring rows (feet elevated on box or bench if possible
-50-100m DB Waiter Walk
-L-sit hold or Support hold (rings, paralettes or on boxes) or sub reverse plank
-max reps ring rows (feet elevated on box or bench if possible

Friday
FBOMB FRIDAY!

Saturday
7min amrap: 7 box jumps (step down) + 7 ball slams

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 3 reps EMOM @ 75% (a weight that would be tough for 8reps), then build to a tough set of 6
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 rest
Minite 3: GHD Hip Extensions with 5sec pause at top 7-10
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. Bench Press 2,4,2,4,2,4 (add weight each wave)
B. 2-3 sets, alternating:
- Incline DB Bench 8-10 reps
- Dips (or 30sec support hold) 8-10 reps
- Double DB Row 8-10 reps
C. Group Metcon

Workout 2
A. Front or Back Squat 2,4,2,4,2,4 (add weight each wave)
B. Barbell Split Squat 2-3x6/leg
C. Group Metcon

Workout 3
A. Trap Bar Deadlift 3,6,3,6,2,4 (add weight each wave)
B. 2-3 sets, alternating: Split Stance KB RDL 8/leg + 8-12 Ab Wheel
C. Group Metcon

Workout 4
A. 4-5 sets, alternating:
- Push Press 6-8
- Lat Pulldowns 8-12
- Push Ups (weighted if able) 10-15
- Strict Toes to Bar 4-8 (4-5sec lowering)
B. Group Metcon

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:
AMRAP HSPU
AMRAP toe to bar
AMRAP DB push press @ 40% barbell push press 1RM
rest 3min
C. Group Metcon

Tuesday
A. Weightlifting Class with Mylene
B. 3 sets for quality with minimal rest:
-Deadlifts 15@50-60%
-double KB front rack walking lunges x8/side
C. Candle Stick with hollow body hold. 3xAMRAP. rest 60sec between sets


Wednesday
COMP CLASS

A.
8min AMRAP:
3 MU
9 HSPU
12 shuttle runs

--rest 5min--

B.
8mins
3 [cleans + overhead] @ 65 1rm Clean%
6 front squat
40 double unders

--5min rest

C.
8mins
250m row
15 wall ball to target 1ft higher than normal

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 4x3-4, 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)

DAY 1
A. 2 sets: RNT Split Squats 8/leg + Heavy KB Swing 10 reps
B. Squat 94-96%x1 (around planned 2nd attempt), 87.5-90%x3x2
C. Paused Bench Press 82.5-87.5%x3x3

DAY 2
A. 2 sets:
6-8 Filly Press
12 palms up band pull a-parts
20-30sec Band Resisted Deadbug
B. Bench Press 94-96%x1 (around planned second attempt), 90%x3x2
C. Overhead Press 3x3 (leave 1-3 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 94-96%x1 (around planned 2nd attempt), 87.5-90%x2-3x2
C. 2ct Pause Squat 80-85%x3x2
D. Farmers or Yoke Carry 2x10m

DAY 4
A. 3ct Pause Bench 82.5-85%x3x2
B. Deadlift 87.5-90%x3x1
C. Barbell Rows 3x6

POWERLIFTING (3x/week)

DAY 1
A. 2 sets: RNT Split Squats 8/leg + Heavy KB Swing 10 reps
B. Squat 94-96%x1 (around planned 2nd attempt), 87.5-90%x3x2
C. Bench Press 94-96%x1 (around planned second attempt), 90%x3x2

DAY 2
A. Deadlift 94-96%x1 (around planned 2nd attempt), 87.5-90%x2-3x2
B. Paused Bench Press 82.5-87.5%x3x3
C. Overhead Press 3x3 (leave 1-3 in the tank)

DAY 3
A. 3ct Pause Bench 82.5-85%x3x2
B. 2ct Pause Squat 80-85%x3x2
C. Barbell Rows 3x6

WEIGHTLIFTING

Workout 1
A. Snatch, every 2mins: 2x3 @60-65%, 2x3@ 70-75%, 2x2@80%
B. Tall Jerk 3x5 at a tough weight
C. Jerk 8x2 every 90-120sec @ 80-85%
D. Back Squat 10x2@80% every 90sec

Workout 2
A. 4 sets: 5 tall cleans + 5 muscle cleans from above knee (focus on keeping bar close)
B. Hang Clean OR Clean from blocks 3x5
C. Group Metcon

Workout 3
A. Snatch. Build to a 3RM. Then 2x2 @ that weight
B. Clean and Jerk 6x1 EMOM @ 80-85%.
C. Tempo Front Squat 4x4 with 5sec lowering phase.
D. KB Front Rack Walk. 4x40-60m

Workout 4
A. Position Work a light weight: 4sets: 3 snatch pick-up drill + 3 jumping snatch pull + 3 tall snatch.
B. OH Squat, build to a tough triple
C. Group Metcon

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