GROUP CONDITIONING

Monday
Sled Sprints.
8x20m with 60-90s rest

Tuesday
Every 2mins for 16mins (4 sets):
Min 0-2: 300m run or row
Min 2-4: 30/15 burpees


Wednesday
6 rounds for time:
10 plate ground to overhead (45/25)
10 (5/5) overhead reverse lunges
10 plate squats (hold plate in chest)

Thursday
5min AMRAP: 40m sandbag carry + 100m run
5min AMRAP: 4 gym lengths heavy overhead walk (use heavy DB's) + 30 DU.
5min AMRAP: Bike 10/7cals + 4-8 strict toe to bar with 3sec lowering phase

Friday
FBOMB FRIDAY!

Saturday
5 rounds for time:
10 plate ground to overhead (45/25)
10 (5/5) overhead reverse lunges
10 plate squats (hold plate in chest)

FOUNDATIONS

Workout 1
A. Deadlift
-Warm-ups: 2x6, rest 60sec.
-Work Sets: 7x3 EMOM @ 75% (or a weight that would be tough for 8 reps), then build to a tough set of 6
B. 2 sets:
-single leg RDL x10/side
C. Group Metcon

Workout 2
A1. DB Bench Press with Glute Bridge
A2. Chin-ups
A3. Hollow Body Hold
B. Top Down Alternating Standing DB Press 3x7-10 per side
C. Group Metcon

Workout 3
A. 3 sets:
Minute 1: RDL (3sec lowering phase) x 10
Minute 2: RIGHT Cross-over step-up 10-15/side
Minute 3: LEFT Cross-over step-up 10-15/side
Minute 4: 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

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 (w/ 3ct pause in the hole) 4x5 (use 65-75% of last week's heaviest weight)
B. Barbell Split Squat 2-3x5/leg
C. Group Metcon

Workout 2
A. Bench Press (w/ 3ct pause on chest) 6,6,5,5 (use 65-75% of last week's top weight)
B. 2-3 sets, alternating:
- Seated Arnold Press 8-10 reps
- Pull-ups 6-8 (weighted if able)
C. Group Metcon

Workout 3
A. Deadlift (straight bar) 3x5 (4ct lowering, 1ct reset between reps)
B. 2-3 sets, alternating: Split Stance KB RDL 10/leg + L-sit (on parallettes or hanging) 20-30sec
C. Group Metcon

Workout 4
A. 4-5 sets, alternating:
- Push Press 5-7
- Narrow Grip Lat Pulldowns 8-12
- 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 KB Swings
-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.
2 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
*20min time cap

POWERLIFTING (4x/week) and POWERLIFTING (3x/week)

DAY 1
A. 1 set: RNT Split Squats 8/leg + KB Swing 10 reps
B. Squat opener 2x1 (2 sets of 1 rep)
C. Bench Press (w/ pause) opener 3x1

DAY 2
A. 1 set:
Single leg RDL 6-8/leg
Lateral Band Walks 12/side
Filly Press 6-8
B. Squat last warmup 2x1
C. Bench Press (w/ pause) last warmup 2x1
D. Deadlift last warmup 2x1

DAY 3
COMPETITION! or Max Out Day

WEIGHTLIFTING

Workout 1
A. Snatch, every 2mins: 2 @60-65%, 2x2@ 70-75%, 2x2@80% 2x2@85%
B. Tall Jerk 3x5 at a tough weight
C. Jerk 8x2 every 90-120sec @ 80-85%
D. Back Squat 10x1-2reps@85% 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 * try to beat last week
C. Group Metcon

Workout 3
A. Snatch. Build to a 2RM. Then 2x2 @ 90-95% of that weight
B. Clean and Jerk 2x2 @ 80%, 2x2@85%
C. Tempo Front Squat 4x3 with 4sec 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. 3 sets atlernating: 12 single let RDL/side + weighted hip thrusts 12reps + poliquin step-ups 15-25reps/side
C. Group Metcon

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