GROUP CONDITIONING

Monday
In teams of 2: complete 15min AMRAP: row 300/200m + 15/10 wall ball

Tuesday
6 sets: KB swings 30sec work. 30sec rest
3 sets: goblet squats. 60sec work, 60sec rest
3 sets: pallof hold. 60sec per side.

Wednesday
A. 10 sets, alternating:
20sec shuttles. 10sec rest.
20sec burpees, 10sec rest

Thursday
3 rounds:
50 double unders
90/45sec handstand hold OR overhead plate carry
15 toe to bar or 15 V-up Sit-ups

Friday
FBOMB FRIDAY!

Saturday
FEATS OF STRENGTH!! A. Sled Pushes. 5x50m. Rest as needed.

FOUNDATIONS

Workout 1
A. Deadlift
-Warm-ups: 2x6, rest 60sec.
-Work Sets: 7x2 EMOM @ 80%, then build to a tough set of 4
B. 2 sets:
-single leg RDL x10/side
C. Group Metcon

Workout 2
4 sets, alternating:
Minute 1: DB Bench Press with Glute Bridge 7-10reps
Minute 2: Chin-ups 4-6reps
Minute 3: Hollow Body Hold, to failure
B. Top Down Alternating Standing DB Press 3x7-10 per side, rest 90sec between sets.
C. Group Metcon

Workout 3
A. 3 sets:
Minute 1: RDL (3sec lowering phase) x 10
Minute 2: DB walking lunges (as heavy as possible with good form) x8/side
Minute 3: Rest
B. 2-3 sets:
RIGHT 1-arm farmers walk x 40m
LEFT arm side plank x 30sec
LEFT 1-arm farmers walk x 40m
RIGHT arm side plank x 30sec
C. Group Metcon

Workout 4
A. 4-5 sets (depending on time):
A1. Barbell Shoulder Press 4-6reps, rest 75-sec
A2. Pull-ups 2-4reps, rest 75-sec
B. Group Metcon

TRAINING-GENERAL

Workout 1
A. Front or Back Squat 4x5 (ramping sets, leave 2-3 in the tank on last set)
B. 2-3 sets: 10-12 cyclust squats + 8-10 squater squats/leg
C. Group Metcon

Workout 2
A. Bench Press 4x5 (ramping sets, leave 2-3 in the tank on last set)
B. 2-3 sets, alternating:
- Seated Arnold Press 6-8 reps
- Pull-ups 3-6 (weighted if able)
C. Group Metcon

Workout 3
A. Deadlift 4x5 (ramping sets, leave 2-3 in the tank on last set)
B. 2 sets, alternating: 8 Barbell RDL + 10-12 Narrow Grip Lat Pulldowns
C. Group Metcon

Workout 4
A. 4 sets, alternating:
- Standing DB Press 10-12
- Narrow Grip Lat Pulldowns 10-12
- Single Arm DB Row 10-12
- Cable Back Flies 12-15
B. Banded Deadbugs 3x30sec
C. Group Metcon

TRAINING-COMPETITION

Monday
A.
10min AMRAP
-3 push press @ 70% 1RM
-3 chest to bar PU
B. 3 sets:
Back Flys x 10-15
External Rotations x 10-15
1-arm hang x ALAP
double KB (or DB) waiters walk (40-60m)
C. Group Metcon

Tuesday
A. Weightlifting Class with Mylene
B. sets for quality with minimal rest:
-Deadlifts. 10reps @ 45%
-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 3x1.1.1.1, rest 15sec inside cluster. rest 3mins between sets.

B. DB Front Rack Walking Lunges. 2 sets x 12 steps per leg. rest as needed

C. Farmers Carry 3x10m. Then 3x20-30m with fat grips (use DBs if easier) Rest as needed. This could be done before or after the metcon, depending on time.

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. 5min AMRAP:
Either: 1 MU + 20 DU.
OR: 3 chest to bar PU + 20 DU

C. 2 sets, resting as needed:
Bench Press 2-4 reps

D.
14.4
AMRAP in 14 minutes
60 calorie Row
50 Toes-to-Bars
40 Wall Ball Shots (20/14 lb, 10/9 ft)
30 Cleans (135 lb)
20 Muscle-Ups

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 65-70%x4x5 (4ct down, 3ct pause in the hole)
C. DB Floor Press (pause @ top and bottom) 4x10

DAY 2
A. 3 sets: 8-10 unilateral landmine press/arm + 8 Meadows rows/side
B. Tempo Bench 62.5-67.5%x4x6 (4ct lowering, 3ct pause)
C. KB Front Rack Bulgarian SS 3x8/leg
D. 1 Arm DB Row (pause @ top) 3x10

DAY 3
A. 2 sets: 20m Single Arm Farmers Carry + 6-8 single leg RDL/leg
B. Trap Bar Deadlift (use 70-75% of deadlift max) 3x8
C. Banded Deadbugs 3x30sec

DAY 4
A. Spoto Press (pause 1" off chest) 4x5 (added a little weight from last week)
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 65-70%x3x5 (4ct down, 3ct pause in the hole)
C. Tempo Bench 62.5-67.5%x3x6

DAY 2
A. Trap Bar Deadlift (use 70-75% of deadlift max) 3x8
B. DB Floor Press (pause @ top and bottom) 3x10
C. 1 Arm DB Row (pause @ top) 3x10
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
A. Spoto Press (pause 1" off chest) 4x5 (added a little weight from last week)
C. KB Front Rack Bulgarian SS 3x8/leg
D. Banded Deadbugs 3x30sec

WEIGHTLIFTING

Workout 1
A. Snatch, every 2mins: 2 @60-65%, 2x3@ 70-75%, 3x2-2@80%
B. Tall Jerk 3x5 at a tough weight
C. Jerk 4x3@70%
D. Back Squat, build to a tough set of 3

Workout 2
A. 2 sets: 5 tall cleans + 5 muscle cleans from above knee (focus on keeping bar close)
B. Hang Clean 3x2 @ 70-75%
C. Clean Pick-up Drill 2x3@90%
D. Group Metcon

Workout 3
A. Snatch. Build to a 2RM
B. Clean and Jerk 2x1 @ 80%, 2x1@85% 2x1@90%, 2x1@90-95%
C. Front Squat 3x2
D. Front Squat with Pause Just Above Paralell 2x3 (2sec pause)E. 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 + 2 OH Squat with 3sec pause in bottom. 3 tough sets.
C. 3 sets atlernating: 12 single let RDL/side + weighted hip thrusts 12reps + poliquin step-ups 15-25reps/side D. Group Metcon

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