GROUP CONDITIONING

Monday
AMRAP in 16mins: In teams of 2, alternating exercises:
15/10cal row + 10 KB swings + 10 Goblet Squats

Tuesday
SPRINT A.F.A.P. FOR TIME (record in your books for future comparison). 4-8-12-16 cals bike or shuttles + DB HP Snatch

*Compare to July 25, 2018, Mar 18 2019

Wednesday
4 sets:
Minute 1: Double KB Front Rack Carry
Minute 2: AMRAP Box Jumps (step down)
Minute 3: AMRAP Chin-ups
Minute 4: AMRAP push-ups

Thursday
7mins AMRAP: overhead style walking lunges 16 (8/8) + 4 walll walks (or 20sec Handstand hold) + 20sec L-Sit 2min rest

Friday
FBOMB FRIDAY!


Saturday
In Teams of 2, alternating rounds until both partners have completed the workout:
10, 15, 20, 25
cals on the rower + wall ball reps

(i.e. round 1: partner A = 10cal row + 10 reps wall ball; Partner 2 = same. Round 2: 15cal row + 15WB)
Push hard on this!!


FOUNDATIONS

Workout 1
A. Deadlift
-Warm-ups: 2x6, rest 60sec.
-Work Sets: 7x1 EMOM @ 85%, then build to a tough set of 2
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

TRAINING-COMPETITION

Monday
A. Mixed Warm-UP
2 sets
Bike 25cals
Groiners 30sec/side
Goblet Squats x20
Back Flys to fatigue
miniband overhead press to fatigue

B. Push Press 4x2-3 rest 2m

C.
5min AMRAP
-2 Bar Muscle-ups (scale number is needed, or sub: chest to bar pull-ups)
-4 Squat Snatch @ 70% 1RM
-8 bar facing burpees

D. Row 2k


Tuesday

A. Weightlifting Class with Mylene

B. For Squats: Front Squats 3x3@85%

C. Deadlift, 2@85%, 1xAMRAP-2 @ 70%

D. 2x 60sec deadbug

Wednesday
COMP CLASS

A. 18.5

--Rest 10mins--

B. 4 sets: EMOM
Minute 1: HSPU x AMRAP Unbroken or minimum of 5
Minute 2: Squat Clean x 5 reps 155/115

Thursday
REST/RECOVER

A. 30mins @ 70% pace.
row 750m
60sec 1-arm farmers walk per side
bike 30cals
60sec 1-arm waiter walk per side

B. 15mins (minimum - SET A TIMER) of mobility work. Your choice.


Friday
A. Back Squats, 5x2@75% EMOM
B. Comp Workout Skill Practice under minimal fatigue. TBD
C. 5 sets:
Bike 1:40 @ 75-80% + 20sec sprint
D. 10-mins of mobility work

Saturday
20.1

POWERLIFTING (4x/week)

POWERLIFTING (3x/week)

WEIGHTLIFTING

Workout 1
A. Snatch 1@85%, 1@90%, 1@95%, 1@90%, 1@95%, 1@95-100%
B. Back Squat. Build to a tough set of 3, then 6x1@95% of today's top weight.
C. 3 sets: L-Sit ALAP, no rest, then Hollow Body Hold ALAP, rest 60sec

Workout 2
A. Clean from Block. 5x1 EMOM @ 75%
B. Jerk from Rack: build to a tough set of 3, then 4x1 at that weight
C. Group Metcon

Workout 3
A. Clean and Jerk to a heavy single, then 3x1@90% of that weight.
B. Paused Front Squat, 3x2, tough sets.
C. 3 heavy sets: 6 clean pick-up

Workout 4
A. Position Work a light weight: 3sets: 3 snatch pick-up drill + 3 jumping snatch pull + 3 tall snatch.
B. Hang Snatch 3x3@75%
C. 2 sets atlernating: 12 single let RDL/side + weighted hip thrusts 12reps + poliquin step-ups 15-25reps/side
D. Group Metcon

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