GROUP CONDITIONING

Monday
12mins AMRAP, climbing the ladder. 3 KB Swing + 3 wall ball + 15 double unders. Continue with 4 KBS + 4 Wall Ball + 15 DU. Skipping stays the same. KBS and WB increase by one each time.

Tuesday
A. In 3minutes: 500/400m row OR 30/18cals assault bike + AMRAP burpees in remaining time. Rest 2mins. 4 sets. Your score is the total # of burpees completed.

Wednesday
Complete, in order:
-20/40 chin-ups
-30/60 push-ups
-60/80 dumbbell box step-ups (total reps, so 30 or 40 per side).
-150 single skips/120 double unders

Thursday
16min AMRAP: In teams of 2, with one partner completing a full round in rely style: row 150m AFAP + 2 to 4 gym lengths of a HEAVY sandbag carry (this should be challenging)

Friday
FBOMB FRIDAY!

Saturday
For time: 100m run, 10 wall ball, 200m run, 20 wall ball, 300m run, 30 wall ball, 200m run, 20 wall ball, 100m run, 10 wall ball

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. 12sets of 2 reps EMOM @ 85%
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, 40m, 20m. Increase load each set.
C. Group Metcon

Workout 4
A. 4 sets:
Minute 1: Philly Press RIGHT x7-10
Minute 2: Philly Press LEFT x7-0
Minute 3: Chin-ups xAMRAP in 1-min
Minute 4: Rest
B. Group Metcon

TRAINING-GENERAL

Workout 1
A. Bench Press: build to a moderate 5RM (1-2 in the tank) then 3x5@90%
B. 2-3 sets, alternating:
- DB Floor Press 10-12 reps
- Yates Row 8-10 reps
C. Group Metcon

Workout 2
A. Front or Back Squat: build to a moderate 5RM (1-2 in the tank) then 3x5@90%
B. 2-3 sets: 10-12 cyclust squats + 10-12 squater squats/leg
C. Group Metcon

Workout 3
A. Deadlift 5x5 (use 95% of last week's top weight)
B. 2 sets, alternating: 6-8 Barbell RDL + 8-10 Narrow Grip Lat Pulldowns
C. Group Metcon

Workout 4
A. 4 sets, alternating:
- Standing DB Press 8-10
- Chin Up Negatives 4-6 (5sec lowering)
- Single Arm DB Row 8-10
- Cable Back Flies 12-15
B. Strict Toes to Bar (5sec lowering) 2x6-10
C. Group Metcon

TRAINING-COMPETITION

Monday
A.
10min AMRAP
-2 power cleans
-2 push press @ 80% 1RM
-4 toe to bar
*weight is dictacted by push press
*take precautions not to rip your hands. Switch to strict pull-ups if needed

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. Single Leg RDL 3x15/side. rest 30sec between sides

Wednesday
COMP CLASS

A.
6min AMRAP:
2 MU
6 Thrusters @ 85/135

--rest 8min--

B.
12min AMRAP
-15 power snatch 55/95lbs
-10 bar over burpees
-5 chest to bar PU


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 2x1.1.1, rest 15sec inside cluster. rest 3mins between sets.
B. DB Front Rack Walking Lunges. 2 sets x 15 steps per leg. rest as needed
C. Group Metcon
.

Saturday

A.
Bench Press. Build to one tough set of 3, leaving 1 rep in the tank.

B.
18.3
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches

Time cap: 14 minutes

C. For time: 30/20 HSPU

POWERLIFTING (4x/week)

DAY 1
A. 6min EMOM, min1: 10 sandbag squats, min2: 10 Bulgarian SS/side, min3: 30sec Lateral Band Walk
B. SSB or Front Squat 4x6 (2-4 reps in the tank)
C. DB Floor Press (pause @ top and bottom) 4x8

DAY 2
A. 3 sets: 8-10 unilateral landmine press/arm + 8 Meadows rows/side
B. Bench Press 82.5%x1x3, then 75%x4x6
C. KB Front Rack Bulgarian SS 3x6-8/leg
D. 1 Arm DB Row (pause @ top) 3x8

DAY 3
A. 2 sets: 20m Single Arm Farmers Carry + 6-8 single leg RDL/leg
B. Deadlift 82.5%x1x3, then 75%x4x6
C. Squat 75-77.5%x3x4 (weight should be light, focus on technique)
D. 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 (1-3 reps in the tank)
C. 3 sets, alternating: 8-10 alternating DB curls + 10-12 tricep pushdowns
D. 2 sets, alternating: 10 pec flies+ 10 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. SSB or Front Squat 4x6 (2-4 reps in the tank)
C. Bench Press 82.5%x1x3, then 75%x3x6

DAY 2
A. Deadlift 82.5%x1x3, then 75%x3x6
B. DB Floor Press (pause @ top and bottom) 4x8
C. 1 Arm DB Row (pause @ top) 3x8
D. 3 sets, alternating: 8-10 alternating DB curls + 10-12 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 (added a little weight from last week)
C. KB Front Rack Bulgarian SS 3x6-8/leg
D. Banded Deadbugs 3x30sec

WEIGHTLIFTING

Workout 1
A. Snatch. 2x1@90%, 2x1@95%, 2x1@90%
B. Tall Jerk 2x5 at a tough weight
C. Jerk 4x3@80%
D. Back Squat, as many quality sets of 1-2reps @ 90% in 14mins

Workout 2
A. Tall Clean: 3x5
B. Clean from block OR hang clacn, to a quick 3RM for the day
C. Group Metcon

Workout 3
A. Snatch. 2x1@90%. 2x2-3@85%
B. Clean and Jerk build to a max double
C. Front Squat 6x2 @ 85% every 2min
D. Front Squat with Pause Just Above Paralell 2x3 (2sec pause)

Workout 4
A. Position Work a light weight: 3sets: 3 snatch pick-up drill + 3 jumping snatch pull + 3 tall snatch.
B. Drop Snatch. 6x1
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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