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WOD

Group Workouts for Week of Nov 23 2015

Group Workouts for Week of Nov 23 2015

GROUP CONDITIONING

 

Monday
A. 5 sets: 15sec battling rope waves, 30sec rest. 
B. 5 sets: assault bike: 15sec max effort, 30sec rest. 
C. 5 sets: 15sec rope slams, 30sec rest. 
D. 5 sets: 15sec burpees, 30sec rest.


Tuesday
Row 5x500m@ about 10% faster than your average speed on your 2k row. Rest 2min between sets.


Wednesday
A. 8 sets: 20sec shuttles. 10sec rest. 20sec burpees, rest, 60sec


Thursday
15mins for quality: 5 paralette swing throughs + 5 TGU/side + 12 weighted cossacks per side (goblet style) + L-sit 30sec

 

Friday
FBOMB 13mins amrap: 15cals assault bike + 15 ball slams. rest 4min. 13mins ampra: 300m row + 15 wall ball

 

Saturday
5 sets for time: 10 toe to bar +15 box jumps (step down) + 20 KB swings to chin level

 

WODs for Sept 14 - 19, 2015

[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: skip, row, airdyne or run, then: 2-3 rounds of: glute side shuffles to fatigue (5/side) + Band Pull Aparts 10-20reps + 10 inch worms [/tab]

[tab title="Group Metcons"] Monday 4mins assault bike. 90sec rest. 4mins row. 90sec rest. 4mins: 5 burpees + 10 box jumps. 90sec rest.

Tuesday 14min for quality; 20-30sec L-sit hold + 8 walking lunges/side (DBs at side like suitcaes) + max tempo push-ups

Wednesday 6 rounds for time: 5 chin-ups + 10 box jumps + 15 KB swings

Thursday 13min for quality: 2 laps single arm farmers walk/side + 5 TGU/side + 30 single leg skips/side

Friday 3 sets: 60sec rope slams, rest 2min, 60sec Airbyne or Row, rest 2mins,

Saturday Prowler Sprints. 8x10m, rest as needed. [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat, build to a tough set of 3, B. 3x3 tempo back squat (5sec down) @ 85-90% of today's top weight C. Group Metcon

Workout 2 A. Bench Press. Build to a tough set of 5. B. 3 sets, alternating: DB Bench Press 3x8-12 + back flys with band 10-15reps. C. Group Metcon

Workout 3 A. 3 sets: 10 bulgarian split squats/side + 3-6 chin-ups. B. 3 sets, single leg RDL 10 reps + Chin-ups 3-6reps C. Group Metcon

Workout 4 A. 4 sets, rest 30-60sec between exercises: 45-60sec Chinese Plank + Single arm DB row 12/side + max hspu + max ring rows B. Snatch grip RDL 2x10 with 4sec lowering phase, rest 60sec. C. Group Metcon

[/tab]

[tab title="Training - General"] Workout 1 A. Squat 4x6 (same weight, leave 1-2 reps in the tank), rest 2min B. Pause Squat 3x6 (use 85-90% of top weight), rest 1.5-2min C. Group Metcon

Workout 2 A. Bench Press 4x4 (same weight, 1-2 reps in the tank), rest 1.5-2min B. Tempo Bench Press (5sec lowering) 2x4 (use 90% of top weight), rest 1.5min C. Group Metcon

Workout 3 A. Pull-ups: 5 sets to build to a 4RM B. 3 sets: 12-15 landmine press/arm + max ring rows w/ 3sec pause C. front step up + side step up 2x10+10 D. Group Metcon

Workout 4 A. Deadlift 4x5 (same weight, leave 1-2 reps in the tank), rest 2-2.5min B. Barbell row 4x10, rest 1.5min C. 3 sets, rest 45-60sec: 30-45sec heavy weighted front plank + 10-12 back extensions on GHD (5sec hold @ top, weighted if needed) + 15 cable external rotations D. 3 sets: 20 heavy KB swings

Workout 5 A. 4 sets: 12 single leg RDL + 12 bulgarian split squat + 10 renegade row + 10-12 standing DB press B. Group Metcon

[/tab]

[tab title="Training - Competition"] Workout 1 A. 4 stes @ 70-80%: 2 Hang Snatch + 2 Full Snatch. B. Clean and Jerk 4x2@80-85%. C. OH Squat 3x12.

Workout 2 A. Back Squat. 5@70%, 4@80%, 3@85%, 1@90%, 2x10-15@60%. B. Front Step-up 2x30/side. C. Group Metcon

Workout 3 A. 1 set: Bully Stretch 60sec/side + 10-20 back flys B. Bench Press 2x6-8, rest 45sec, max pull-ups, rest 90sec. C. 3 sets: DB Shoulder Press 10-15reps, rest 45sec, max pull-ups, rest 60sec. D. Group Metcon

Workout 4 A. Snatch technique: 6x2 EMOM @ 70%. B. Hang Power Cleans: 5x10, rest 2mins. C. Group Metcon

Workout 5 A. 7 sets: 4-6 chin-ups with 5sec lowering phase, rest 20sec, max HSPU, rest 20sec, 10 toe to bar, rest 20sec, 12 single leg RDL/side, rest 30-90s. B. Group Metcon. [/tab]

[tab title="Training - Weightlifting Team"] Monday A. Snatch from blocks: 3x3 @ 75-80% B. Tempo Back Squat [5sec lowering phase] 3x3@75-80% C. Paused Back Squat. 2x5@70% D. Snatch Pick-up Drill 2x5@max snatch weight E. band external rotations 3x10-15reps/side

Tuesday A. 3 sets: 10 single leg RDL + 6 bulgarian split squat + 10-14 single arm DB rows/side with 1sec pause @ top + seated DB press 8-12 reps B. 2 sets: barbell rows 10reps + front plank on rings 30-60sec + Chinese Plank 30-60sec C. Group Metcon

Thursday A. Snatch. 2 hang snatch + 1 snatch. 4 sets @ 70-80% B. 1 clean + 3 jerk. 4 sets @ 80% C. OH Squat. 3x5reps with 5 sec pause @ top and @ bottom. *focus on shoulder position D. 3 sets: paralette swing through 5-10reps + L-sit 20-30sec

Friday/Saturday A. 2sets: Back Flys 10-15reps + 10 "A's" B. Bench Press 3x4-6 C. DB Floor Press 2x8-12reps D. Group Metcon [/tab]

[/accordiontabs]

WODs for August 24 - 29, 2015

[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: air bike/run/row/skip, then: 2-3 rounds of: 30sec bear crawl + 10-20 froggers + 10-20 no money drill [/tab]

[tab title="Group Metcons"] Monday 2 sets: 2min: bike. rest 1min. 2min wall ball. 1min rest. 2min: 200m run + max burpees. 1min rest

Tuesday Prowler Sprint.10x10m sprint (at weight that doesn't cause you to walk). rest 60sec

Wednesday 16min for quality: max perfect push-ups + max perfect ring rows + 30 double unders (or 5 tripples) + 8-12 TGU sit-ups/side

Thursday Row: 500m, rest 3min. Row 400m, rest 3min. Rest 300m. rest 2min. Row 200m. rest 2min, Row 100m

Friday FBOMB FRIDAY: A. 5mins of double or tripple under practice. B. 25min AMRAP: 5 burpees + 10 box jump (step-down) + 5 chin-ups + 300m run.

Saturday Team Workout (relay style). 5 sets each. rotate each round: 10 toe to bar + 10 ball slams + 200m run.

[/tab]

[tab title="Foundations"] Workout 1 A. Deadlift build to a tough set of 3. B. 2-3 sets, minimal rest:Tempo Deadlift (5sec lowering phase) 5 reps @ 75-80% of today's top weight + 10-15 back flys with band. C. Group Metcon

Workout 2 A, Shoulder Press, build to a tough set of 3 B. 2-3 sets alternating: 4-6 shoulder press [at about 90% of today's top weight] + 5-8 chin-ups wiht 4sec lowering phase. Rest 60sec bewteen exercises. C. Group Metcon

Workout 3 A. Back Squat, build to a tough set of 3. B. 2-3 sets, alternating: 5 reps tempo back squat (4sec lowering phase) + external rotations with band 15/side (slow tempo) C. Group Metcon

Workout 4 A. 4-5 sets, rest 20-30sec between exercises: HS Push-ups (modify as needed with box and/or bands, or just HS hold) 4-10reps + strict cin-ups 5-8reps with 5sec lowering phase + 15 side step-ups/side. B. 2-3 sets: max handstand hold against wall for shoulder endurance. C. Group Metcon

[/tab]

[tab title="Training - General"] Workout 1 A. Squat 4x5 (ramping), rest 1.5-2min B. Group Metcon

Workout 2 A. Press 3x2 (ramping), then 1x6-8@80% of today's heaviest double. Rest 1.5min B. Kneeling landmine press 3x8/arm C. Group Metcon

Workout 3 A. single leg RDL 2x10 B. Deadlift 4x5, rest 2min C. Front Squat 4x4 (roughly 80% of max) D. Front Plank on rings 3x45-60sec

Workout 4 A. 3 sets: Bench Press 2-4 + max tempo ring rows. Rest 1.5-2min B. 2 sets, rest 45sec: 6-8 DB shoulder press + 10 back extensions on GHD (3sec hold @ top, weighted if needed) C. Group Metcon

Workout 5 A. 16min EMOM, min 1: 30sec AMRAP HSPU, min 2: 30sec AMRAP DUs, min 3: 30sec hollow body hold, min 4: 1 TGU/arm (heavy) B. Accumulate 50 quality ring rows in as few sets as possible C. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Back Squat 4x4-6 @ 80%. B. Paused Back Squat (pause just above parallel) 2x6. C. Group Metcon

Workout 2 A. 1 set: Bully Stretch 60sec/side + 10-20 back flys B. 5 sets: Bench Press 3-4 reps. C. 3 sets: "A's" 10-15reps + max push-ups, rest 90sec D. Group Metcon

Workout 3 A. 2 hang snatch + 2 full snatch 4 sets @ 70-80%. B. 4x2 Clean + Front Squat + Jerk @ 70-80%. C. Paused [3sec] OH Squat 3x3 D. 3 sets, alternating: Paused Deadlift 4reps with 3sec pause

Workout 4 A. hang snatch technique practice.7x3 EMOM @ 50-65%. B. 6 sets: 4-6 chin-ups with 5sec lowering phase, rest 90sec. D. 3 sets, rest as needed: max L-sit holw + max HSPU. E. 3 sets, rest as needed: max strict toe to bar + max front plank on rings. F. 2 sets: 10-20 back flys + 10-20 scarecrows + 10-15 kneeling single leg trap-3 raise/side.

Workout 5 A. 4x4, rest 90sec: Jerk technique practice @ 70-75%. B. 5 sets: 30sec max HSPU, 60sec rest. C. 4 sets, rest as needed: Tuck hold on paralettes for max time. D. Group Metcon

[/tab]

[tab title="Training - Weightlifting Team"] Light Week

Monday A. Snatch: High Hang. 3x4 @ 60-65% B. Back Squat 3x3@85% C. Above Paralell paused squat 1x4 @ 75% D. Snatch Pull 2x5@70%

Tuesday A. 2 sets: barbell walking lunges (back squat style) 6/side + Side Step-up 10/side + single leg RDL 12 reps. rest as needed B. Tempo Bench Press [4sec lowering phase] 3x3 @ 80-85% C. Group Metcon

Thursday A. Snatch 6x2 EMOM @ 70% B. Clean & Jerk 5x1 EMOM @ 75% C. Front Squat 2x6@75% D. 3 sets: max l-sit + paralette swing throughs 5-10 + back flys 10-20 + 1/2 kneeling trap-3 raise 10-20 reps + band external rotations 10-20/side

Friday/Saturday A. 4 sets: Landmine Press 6-10reps + Max Chin-ups [4sec lowering phase] B. 2-3 sets: 60sec front plank (weighted) + 45-60sec Chinese plank. C. Group Metcon [/tab]

[/accordiontabs]

WODs for August 17 - 22, 2015

[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: skip, run, bike or row, then 2-3 sets: 15 bootstrap squats + 10-25 scapular push-ups + 15-20 shoulder pass throughs [/tab]

[tab title="Group Metcons"] Monday 5 sets: 10 wall ball, 14 box jumps (step down), 18 KB swings

Tuesday 2 sets: row 90sec, rest 90sec. bike 90sec, rest 90sec, 90sec for : 200m run + max burpees in remaining time, rest 90sec

Wednesday 14mins for quality: max L-sit hold + TGU 4/side + 60sec double under practice

Thursday 5 sets: 30sec AD, 30sec rest, 30sec battling ropes alternating waves, 30sec rest, 30sec toe to bar, 30sec rest

Friday 12min for quality: max push-ups + max chin-ups + 30 double unders

Saturday 15min amrap: 10 renegade rows/side + 10 ball slam + 200m run. [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat, build to a tough set of 8, B. 2x5 paused back squat (pause just above paralell) @ 85-90% of today's top weight C. Group Metcon

Workout 2 A. Bench Press. Build to a tough set of 1. B. 3 sets, alternating: Bench Press 3reps @ 85% of todays top + back flys with band 10-15reps. C. Group Metcon

Workout 3 A. 3 sets: 10-15 Front step-up/side + 10-15 side step-up per side + 45sec side plank. *Do all on right side, then all on left side. 4 sets, rest 30sec bewteen exercises: Chin-ups 4-6reps + Tuck hold on paralettes. C. Group Metcon

Workout 4 A. 4 sets, rest 30-60sec between exercises: 8 RDL [5sec lowering phase] + 45-60sec Chinese Plank + max hspu + max ring rows B. 3 sets: max push-ups, rest 60sec. C. Group Metcon

[/tab]

[tab title="Training - General"] Workout 1 A. Goblet Squat with band around knees: 2x8 B. Double pause squat (pause half way down and at bottom) 5x3, rest 2.5min C. Group Metcon

Workout 2 A. Press 3x3 (ramping), rest 1.5min B. Kneeling landmine press 3x10/arm C. Group Metcon

Workout 3 A. single leg RDL 2x10 B. Deadlift 8x3 every 60-90sec for speed C. Front Squat 4x5 (roughly 75% of max) D. Single leg side plank 2x30-45sec/side

Workout 4 A. 3 sets: Bench Press 3-5 + back flies 15-20. Rest 1.5-2min B. 3 sets, rest 45-60sec: 8 renegade rows/side + 8 DB shoulder press C. Group Metcon

Workout 5 A. 3 sets for quality: 12 Bulgarian SS + 60sec max rope climbs B. 8min KB swing: 20sec on, 40sec rest C. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Back Squat 4x4-6 @ 80%. B. Paused Back Squat (pause just above parallel) 2x6. C. Group Metcon

Workout 2 A. 7x2 EMOM Jerk technique practice @ 70-75%. B. 4 sets: 30sec max HSPU, 60sec rest. C. 3 sets, rest as needed: Tuck hold on paralettes for max time. D. Group Metcon

Workout 3 A. hang snatch technique practice.7x3 EMOM @ 50-65%. B. 6 sets: 4-6 chin-ups with 5sec lowering phase, rest 90sec. D. 3 sets, rest as needed: 5-10 ice cream makers + max HSPU. E. 3 sets, rest as needed: max strict toe to bar + max front plank on rings. F. 2 sets: 10-20 back flys + 10-20 scarecrows + 10-15 kneeling single leg trap-3 raise/side.

Workout 4 A. 2 hang snatch + 1 full snatch + 2 OH Squat. 4 sets @ 70-80%. B. 4x2: 2 Clean + Jerk @ 70-80%. C. OH Squat 3x6 D. 3 sets, alternating: Paused Deadlift 4reps with 3sec pause

Workout 5 A. 1 set: Bully Stretch 60sec/side + 10-20 back flys B. 4 sets: Bench Press 4-6 reps. C. 2 sets: DB Shoulder Press 10-15reps, rest 15sec, max push-ups, rest 90sec D. Group Metcon [/tab]

[tab title="Training - Weightlifting Team"] Monday A. Snatch technique work: high hang + mid hand + from floor. 7 sets @ 60%. B. Back Squat 4x4-6 @ 80% C. Above paralell pased squat 2x6 [3sec pause] D. Deadlift 3x4-6 *leave a couple reps in the tank

Tuesday A. 3 sets: barbell walking lunges (back squat style) 6/side + Side Step-up 15/side + single leg RDL 12 reps. rest as needed B. Tempo Bench Press [4sec lowering phase] 4x2-4 @ 85% C. Group Metcon

Thursday A. 6 sets: 2 Snatch from block + 1 paused OH Squat B. 4 sets: 2 clean + 1 front Squat + 1 jerk C. 4 sets: 4-6 front squats @ 80% D. 3 sets: max l-sit + paralette swing throughs 5-10 + back flys 10-20 + 1/2 kneeling trap-3 raise 10-20 reps + band external rotations 10-20/side

Friday/Saturday A. 4 sets: Landmine Press 6-10reps + Max Chin-ups [4sec lowering phase] B. 3 sets: DB shoulder Press 8-12 + max ring rows C. Group Metcon

[/tab]

[/accordiontabs]

WODs for August 10 - 15, 2015

[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: skip, run, bike or row, then 2-3 sets of: glute side shuffles to fatigue (5/side) + Band Pull Aparts 10-20reps + 10 inch worms [/tab]

[tab title="Group Metcons"] Monday Rowing Intervals: 4x500m @ 85-90%. Rest 2.5mins between sets.

Tuesday 20mins for quality: max HSPU + 6 TGU/side + max ring rows + 60sec double under practice

Wednesday 3min max wall ball. 1min rest. 3min assult bike. 1min rest. 3min box jumps (step down), 1 min rest. 3min ball slams, 1min rest

Thursday 5 sets: 20m prowler push + 200m run. Rest approx 2mins

Friday Team workout: In teams of 2, alternate: 6 sets each: 10cals ABike + 15 ball slams.

Saturday 16min amrap: 5 chin-ups + 10 push-ups + 15 KB swings + 150m row OR 200m run [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift build to a tough set of 5. B. 2-3 sets, minimal rest:Tempo Deadlift (5sec lowering phase) 35 reps @ 75-80% of today's top weight + 10-15 back flys with band. C. Group Metcon

Workout 2 A, Shoulder Press, build to a tough set of 5 B. 2-3 sets alternating: 6-8 shoulder press + 5-8 chin-ups wiht 4sec lowering phase. Rest 60sec bewteen exercises. C. Group Metcon

Workout 3 A. Back Squat, build to a tough set of 5. B. 2-3 sets, alternating: 5 reps paused back squat (just above paralell) + external rotations with band 15/side (slow tempo) C. Group Metcon

Workout 4 A. 4-5 sets, rest 20-30sec between exercises: HS Push-ups (modify as needed with box and/or bands, or just HS hold) 4-10reps + strict cin-ups 5-8reps with 5sec lowering phase + 15 side step-ups/side. B. 2-3 sets: max handstand hold against wall for shoulder endurance. C. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Goblet Squat with band around knees: 3x10 B. Pause Squat (2cnt pause in the hole) 5/4/3/3, rest 2min C. Group Metcon

Workout 2 A. Press + Push Press: 3+3, 2+3, 2+2, 1+2 (ramping sets) B. Kneeling landmine press 3x10/arm C. Group Metcon

Workout 3 A. Glute star 2x8 B. RDL 3x8, rest 2min C. Front Squat 3x6 (roughly 70-73% of max) D. Single leg side plank 2x30-45sec/side

Workout 4 A. 3 sets: Bench Press 4-6 + max tempo ring rows. Rest 1.5-2min B. 3 sets, rest 45sec: 10 DB shoulder press + 10 back extensions on GHD (weighted if needed) C. Group Metcon

Workout 5 A. Optional MU practice 5-8min B. 3-4 sets for quality: 20 heavy KB swing + DB walking lunges 8/leg + 45sec handstand practice OR AMRAP HSPU + 45-60sec hollow body hold C. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Back Squat 2x6-8. B. Paused Back Squat (pause just above parallel) 3x5. C. Group Metcon

Workout 2 A. 1 set: Bully Stretch 60sec/side + 10-20 back flys B. 3 sets: Bench Press 6-8 reps. C. 2-3 sets: DB Shoulder Press 10-15reps, rest 15sec, max push-ups, rest 90sec D. Group Metcon

Workout 3 A.6-8mins hang snatch practice. sets of 3 EMOM @ 50-65%. B. 6 sets: max chin-ups with 5sec lowering phase, rest 90sec. D. 4 sets, rest as needed: 5-10 ice cream makers + max HSPU. E. 3 sets, rest as needed: max strict toe to bar + max support hold on ring. F. 2 sets: 10-20 back flys + 10-20 scarecrows + 10-15 kneeling single leg trap-3 raise/side.

Workout 4 A. 2 hang snatch + 2 full snatch + 2 OH Squat. 4 sets @ 70-80%. B. 4 sets: 2 Clean + 2 Front Squat + Jerk @ 70-80%. C. OH Squat 3x4 D. 3 sets, alternating: Paused Deadlift 3x6 with 2sec pause + Bulgarian Split Squat 10/side

Workout 5 A. 6x4 EMOM Jerk technique practice @ 50-70%. B. 4 sets: 30sec max HSPU, 60sec rest. C. 3 sets, rest as needed: Tuck hold on paralettes for max time. D. Group Metcon [/tab]

[tab title="Training - Weightlifting Team"] Monday A. Snatch technique work: high hang + mid hand + from floor. 7 sets @ 60%. B. Back Squat 3x4-6 @ 75% C. Above parallel paused squat 3x5 [3sec pause] D. Deadlift 2x6-8

Tuesday A. 3 sets: barbell walking lunges (back squat style) 6/side + Side Step-up 15/side + single leg RDL 12 reps. rest as needed B. Tempo Bench Press [4sec lowering phase] 3x4-6 C. Group Metcon

Thursday A. 3 sets: 3 Snatch from block + 3 OH Squat B. 4 sets: 2 clean + 2 front Squat + 2 jerk C. 4 tough sets: 1 paused squat [3sec] + 1-2 Back Squat D. 3 sets: max l-sit + paralette swing throughs 5-10 + back flys 10-20 + 1/2 kneeling trap-3 raise 10-20 reps + band external rotations 10-20/side

Friday/Saturday A. 4 sets: Landmine Press 6-10reps + Max Chin-ups [4sec lowering phase] B. 3 sets: DB shoulder Press 8-12 + max ring rows C. Group Metcon

[/tab]

[/accordiontabs]

WODs for August 4 - 8, 2015

[accordiontabs][tab title="Weekly Warmup"] 2-3mins run, bike, skip or row, then 2-3 sets of: 2-3 rounds of: 60sec/side lat self massage (use ball or roller) + groin-hamstring flow 60sec + 15 RDL empty bar [/tab]

[tab title="Group Metcons"] Tuesday 3min max wall ball. 1min rest. 3min max burpees. 1min rest. 3mins max box jump (step down), 1min rest, 3min row

Wednesday 5 sets: 20m prowler sprints. rest as needed: 40 battling rope slams, rest as needed

Thursday 15min for quality: max HSPU (sub standard push-ups if needed) + 4 TGU/side + 60sec double under practice (or tripple unders)

Friday FBOMB FRIDAY!

Saturday Team Workout: In teams of 2, alternating work, complete 6 sets each: 12 renegade rows/side + 8 cals AB or Row [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat, build to a tough set of 3, then 2x3 @ 85-90% of today's weight. B. 2x5 paused back squat (pause just above paralell) @ 70-80% of today's top weight C. Group Metcon

Workout 2 A. Bench Press. Build to a tough set of 3. B. 3 sets, alternating: Bench Press 3reps @ 85-90% of todays top + back flys with band 10-15reps. C. Group Metcon

Workout 3 A. 3 sets: 10-15 Front step-up/side + 10-15 side step-up per side + 45sec side plank. *Do all on right side, then all on left side. 4 sets, rest 30sec bewteen exercises: Chin-ups 4-6reps + Tuck hold on paralettes. C. Group Metcon

Workout 4 A. 4 sets, rest 30-60sec between exercises: 15 snatch grip RDL + 45-60sec Chinese Plank + max hspu + max ring rows B. 3 sets: max push-ups, rest 60sec. C. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Press + Push Press: 2+3, build up to a heavy set B. 3 sets: max strict chin ups + max weighted push ups (aim for 10-20) C. Group Metcon

Workout 2 A. Goblet Squat with band around knees: 3x10 B. Pause Squat (2count pause in the hole) 4x5, rest 2min C. Group Metcon

Workout 3 A. Glute star 2x8 B. RDL 3x10, rest 2.5min C. 3 sets: max tempo ring rows + walking lunges 10/leg D. Front Plank 3x60sec for max weight (aim for more than last week)

Workout 4 A. 3 sets: Bench Press 6-8 + back flies 15-20. Rest 1.5-2min B. 3 sets, rest 45-60sec: 10 renegade rows/side + 10 DB shoulder press C. Group Metcon

Workout 5 A. Optional MU practice 5-8min A. 3-4 sets for quality: 15 KB swing + 60sec dynamic quad stretch/leg + max HSPU + 45-60sec hollow body hold C. Group Metcon [/tab]

[tab title="Training - Competition"] **Back-off week** Workout 1 A. 2 sets: Front Squat 2reps, rest 30sec, Back Squat for max-1 reps at same weight as front squat, rest 3mins B. Group Metcon

Workout 2 A. 6-8mins hang snatch practice. sets of 3 EMOM @ 50-65%. B. 5mins muscle-up practice. C. 4 sets: max chin-ups in 30sec, rest 60sec. C. 2 sets: 5-10 ice cream makers. D. 2xmax L-sit hold. E. 2 sets: 10-20 back flys + 10-20 scarecrows + 10-15 kneeling single leg trap-3 raise/side.

Workout 3 A. 2 sets: Bully Stretch 60sec/side + 10-20 back flys B. 2 sets: Bench Press 4-6 reps, rest 30sec, max push-ups, rest 30sec, DB Bench Press 10-15reps, rest 3mins C. Group Metcon

Workout 4 A. 6x4 EMOM Jerk technique practice @ 50-70%. B. 4 sets: 30sec max HSPU, 60sec rest. C. 3 sets alternating, no rest: 15-20 DB shoulder press (moderate weight) + Tuck hold on paralettes for max time. C. Group Metcon

Workout 5 A. Snatch 5x2 @ 75-80%. B. Clean and Jerk 3x3 @ 70-80%. C. OH Squat 2x6 D. Paused Deadlift 3x5 with 2sec pause. E Bulgarian Split Squat 2x8/side with 5sec lowering phase. [/tab]

[tab title="Training - Weightlifting Team"] **Back-off week** Monday (included regardless of holiday) A. 3 Power Snatch + 3 OH Squats. 3 sets. B. Clean, up to a tough set of 3 C. Group Metcon

Tuesday A. Front Squat 2x4-6, beat what you did last week. B. 2 sets, alternating: OH walking lunges 7/side + GH raise 8reps C. Snatch Pulls 2x5 with 4sec lowering phase. D. 1 set: Chinese plank 45-60sec + weighted front plank 45-60sec

Thursday A. Jerk to a tough set of 4 in minimal sets. B. Bench Press 2x2-4 C. 2 sets: max HSPU + max L-Sit + 5 heavy TGU/side D. 2 sets: back flys 10-20reps + scarecrows 10-20reps + half kneeling trap-3 raise 10-20reps.

Friday/Saturday A. 1 tough set: 2 paused Back Squat + 2-5 back squat C. 2 sets: all exercises on R side, then all on L side. 12 bulgarian split squats + 15 front step-up + 15 side step-up + 15 "curtsy" step-up + 30-45sec single leg side plank (active leg down) C. Group Metcon [/tab]

[/accordiontabs]

WODs for July 27 - August 1, 2015

[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: run, skip, bike or airdyne, then 2-3 sets of: 60sec overhead band stretch + 15 groiners/side + 10 squats with band around knees [/tab]

[tab title="Group Metcons"] Monday 5 sets: 30sec push-ups, 30sec box jumps, 30sec ring row, 30sec ball ball. 1min rest.

Tuesday 3 sets: 60sec battling rope slams, 60sec double unders, 60sec ball slams, 60sec assault bike. 2min rest.

Wednesday 14mins for quality: max L-sit hold + max tempo chin-ups + single leg RDL 8-10/side

Thursday 2 sets: 60sec row @ 95%, rest 2mins. 60sec: 200m run + max burpees in remaining time. rest 2mins. 60sec assult bike. rest 2min

Friday 14mins for quality: 5 TGU/side + max chin-ups + 60sec double under practice

Saturday Team Workout (relay style). 5 sets each. rotate each round: 10 walking lunges/side + 10 toe to bar + 200m run. [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift build to a tough set of 8. B. 2-3 sets: even minutes: Tempo Deadlift (5sec lowering phase) 3-4 reps @ top weight. odd minutes: 4-8 chin-ups. C. Group Metcon

Workout 2 A, Shoulder Press, build to a tough set of 8 B. 2 sets alternating: 5-8reps double arm dumbbell press 10-15 external rotations with band + hollow body hold, 30-60sec. C. Group Metcon

Workout 3 A. Back Squat, build to a tough set of 8. B. 2-3 sets, alternating: 10 bulgarian split squat with 3sec lowering phase + back flys with band 10-15reps with slow tempo C. Group Metcon

Workout 4 A. 4-5 sets, rest 20-30sec between exercises: HS Push-ups (modify as needed with box and/or bands, or just HS hold) 4-10reps + strict cin-ups 5-8reps with 5sec lowering phase + 15 side step-ups/side. B. 2-3 sets: max handstand hold against wall for shoulder endurance. C. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Press + Push Press: 3+3, build up to a heavy set B. 3 sets: max tempo ring rows + max weighted push ups (aim for 10-20) C. Group Metcon

Workout 2 A. Goblet Squat with band around knees: 3x10 B. Double pause squat (pause half way down and at bottom) 4x4, rest 2.5min C. Group Metcon

Workout 3 A. Glute star 3x8 B. RDL 3x12, rest 2.5min C. 3 sets: 15-20 back flys + 10-12 Bulgarian SS/leg D. Front Plank 3x60sec for max weight (aim for more than last week)

Workout 4 A. 10mins. odd minutes 1-3 tough HSPU. even minutes 4-8 strict toe to bar. B. 2 sets, rest 45sec: 12 DB shoulder press + 6-8 GH Raise C. Group Metcon

Workout 5 A. 5min AMRAP MU B. 3 sets for quality: 15 heavy KB swings + 8 high box jumps + 2 TGU/arm + 45sec hollow body hold C. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. 3 sets: Front Squat 3reps, rest 30sec, Back Squat for max-1 reps at same weight as front squat, rest 30sec, DB Walking Lunges 10/side, rest 3mins B. Group Metcon

Workout 2 A. 5mins muscle-up practice. B. 8 sets: max chin-ups in 30sec, rest 60sec. C. 4 sets: 5-10 ice cream makers. D. 4xmax L-sit hold. E. 2 sets: 10-20 back flys + 10-20 scarecrows + 10-15 kneeling single leg trap-3 raise/side.

Workout 3 A. 2 sets: Bully Stretch 60sec/side + 10-20 back flys B. 3 sets: Bench Press 4-8 reps, rest 30sec, max push-ups, rest 30sec, DB Bench Press 10-15reps, rest 3mins C. Group Metcon

Workout 4 A. 8 sets: 30sec max HSPU, 60sec rest. B. 3 sets atlernating, no rest: 15-20 DB shoulder press (moderate weight) + Tuck hold on paralettes for max time. C. Group Metcon

Workout 5 A. 5x2 Snatch @ 75-80% B. Clean and Jerk 4x2 tough sets. C. OH Squat 3x5. D. Paused Deadlift 3x4 with 2sec pause. E Bulgarian Split Squat 3x12/side with 3sec lowering phase. [/tab]

[tab title="Training - Weightlifting Team"] Monday A. 2 Power Snatch + 5 OH Squats. 5 sets. B. Clean 3x3@70-80% C. Group Metcon

Tuesday A. Front Squat 3x6-8, beat what you did last week. B. 3 sets, alternating: OH walking lunges 10/side + GH raise 12reps C. Snatch Pulls 3x5 with 4sec lowering phase. D. 3 sets: chinese plank 45-60sec + weighted front plank 45-60sec

Thursday A. Jerk 6x2 @ 80-85% B. Bench Press 3x4-6 beat last week. C. 4 sets: max HSPU + max L-Sit + 5 heavy TGU/side D. 3 sets: back flys 10-20reps + scarecrows 10-20reps + half kneeling trap-3 raise 10-20reps.

Friday/Saturday A. 3 tough sets: 1 paused Back Squat + 2-5 back squat C. 2 sets: all exercises on R side, then all on L side. 12 bulgarian split squats + 15 front step-up + 15 side step-up + 15 "curtsy" step-up + 30-45sec single leg side plank (active leg down) C. Group Metcon

[/tab]

[/accordiontabs]

WODs for July 20 - 25, 2015

[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: airdyne, row, skip or run, then 2-3 sets of: 10-15 cossacks/side + 15-20 no money drill + quad stretch 60sec/side [/tab]

[tab title="Group Metcons"] Monday TESTING: 2min wall ball, 30sec rest, 2min box jumps, 30sec rest, 2min row, 30sec rest, 2min burpees, 30sec rest, 2min assult bike. For reps + cals

Tuesday Testing Make-up OR: 10min amrap: 5 toe to bar + 10 OH walking lunges (5/side) + 15 KB Swings

Wednesday TESTING: A. Max HSPU or Max Push-ups in 60sec. B. Max double unders in 2mins C. 500m row, rest 90sec, 500m row. Score = combined time.

Thursday Group Workout (relay style): 5 sets each: 20 ball slams + 200m run. Rotate every round.

Friday A. 12mins for quality: 4TGU/side + Max chin-ups + 45sec front plank

Saturday A. Max 20m sled push. [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat, build to a tough set of 5, then 1x8@90%. B. Bulgarian Splits Squats 2x8/side with 3sec lowering phase C. Group Metcon

Workout 2 A. Bench Press. Build to a tough set of 5. B. 3 sets, alternating: Bench Press 5reps @ 85-90% of todays top + back flys with band 10-15reps. C. Group Metcon

Workout 3 A. 5 sets, rest 45sec bewteen exercises: Chin-ups 4-6reps + 15-20sec tuck hold on paralettes + STRICT front step-up 20res/side. B. 2-3 sets: Side Plank 45sec/side (single leg side plank to upgrade) C. Group Metcon

Workout 4 A. 4 sets, rest 30-60sec between exercises: 15 snatch grip RDL + 45sec Chinese Plank + max hspu + max ring rows B. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Back Squat, build to a tough set of 5, then 1x8@90%. B. Bulgarian Splits Squats 2x8/side with 3sec lowering phase C. Group Metcon

Workout 2 A. Bench Press. Build to a tough set of 5. B. 3 sets, alternating: Bench Press 5reps @ 85-90% of todays top + back flys with band 10-15reps. C. Group Metcon

Workout 3 A. 5 sets, rest 45sec bewteen exercises: Chin-ups 4-6reps + 15-20sec tuck hold on paralettes + STRICT front step-up 20res/side. B. 2-3 sets: Side Plank 45sec/side (single leg side plank to upgrade) C. Group Metcon

Workout 4 A. 4 sets, rest 30-60sec between exercises: 15 snatch grip RDL + 45sec Chinese Plank + max hspu + max ring rows B. Group Metcon

TRAINING-GENERAL Workout 1 A. 3 sets: min 1: 20sec max HSPU, min 2: 20sec hollow body hold, min 3: 20sec max KB swing, min 4: 20sec max t2b, min 5: 4 tall bix jumps for quality B. Glute star 3x8 C. Group Metcon

Workout 2 A. 8min MU practice B. Press + Push Press: 2+3 (2 strict press then 3 push press, build up to a heavy set) C. Group Metcon

Workout 3 A. Goblet Squat with band around knees: 3x8 B. 3 sets: 15 back flys + 10-12 front step ups against band C. Pause Squat: 4x3 (leave a rep in the tank) D. Front Plank 3x60sec for max weight

Workout 4 A. 6 sets, rest 30-60sec between exercises. max weighted push-ups + max chin-ups. B. 4 sets: 30sec max pullovers + 10-15 no money drill C. Group Metcon

Workout 5 A. 3 sets for quality: 12 Bulgarian SS + 60sec max rope climbs B. 3 sets, no rest: 15 heavy KB Swings + 15 GHD situps C. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. 2 sets: Front Squat 5reps, rest 30sec, Back Squat for max-1 reps at same weight as front squat, rest 30sec, DB Walking Lunges 10/side, rest 3mins B. Group Metcon

Workout 2 A. 5mins muscle-up practice. B. 7 sets: max chin-ups in 30sec, rest 60sec. C. 4 sets: 5-10 ice cream makers. D. 3xmax l-sit hold. E. 3 sets: 10-20 back flys + 10-20 scarecrows + 10-15 kneeling single leg trap-3 raise/side.

Workout 3 A. 2 sets: Bully Stretch 60sec/side + 10-20 back flys B. 3 sets: Bench Press 4-6 reps, rest 30sec, max push-ups, rest 30sec, DB Bench Press 8-12reps, rest 3mins C. Group Metcon

Workout 4 A. 7 sets: 30sec max HSPU, 60sec rest. B. 3 sets atlernating, no rest: 15-20 DB shoulder press (moderate weight) + 60sec hollow body hold. C. Group Metcon

Workout 5 A. 3 Snatch + 3 OH Squat. 4 sets. B. Clean and Jerk 3x3 tough sets. C. Paused Deadlift 3x6 with 2sec pause. D Bulgarian Split Squat 3x12/side with 3sec lowering phase. [/tab]

[tab title="Training - Weightlifting Team"] Monday A. 3 Power Snatch + 4 OH Squat. 5 sets. B. Clean from blocks 4x4 C. Group Metcon

Tuesday A. Front Squat 3x6-8 B. 3 sets, alternating: OH walking lunges 8/side + GH raise 10reps C. Snatch Pulls 3x6 with 4sec lowering phase. Then take your time to reset D. 3 sets: chinese plank 45sec + weighted front planl 45sec

Thursday A. Jerk 4x4 B. Bench Press 3x4-6 C. 3 sets: max HSPU + Max L-sit + 4 heavy TGU/side D. 3 sets: back flys 10-20reps + scarecrows 10-20reps + kneeling single arm trap-3 raise, 10-20reps

Friday/Saturday A. 3 sets: 2 Paused Back Squat + 2-4 Back Squat B. 2 sets: all exercises on R side, then all on L side. 8 bulgarian split squats + 12 front step-up + 12 side step-up + 12 "curtsy" step-up + 30-45sec single leg side plank (active leg down) C. Group Metcon

[/tab]

[/accordiontabs]

WODs for July 13 - 18, 2015

[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: airdyne, row, run or skip, then: 2-3 rounds of: 15 bootstrap squats + 10-25 scapular push-ups + 15-20 shoulder pass throughs [/tab]

[tab title="Group Metcons"] Monday Prowler relay: 6x30m, rest 2mins

Tuesday 4 sets: 60sec battling rope slams, 60sec rest, 60sec airdyne or row, 60sec rest.

Wednesday 5 rounds for time: 5 burpees + 10 ball slams + 15 box jumps (step down)

Thursday 6 sets: 30sec wall ball, 30sec rest, 30sec airdyne or row, 30sec rest, 30sec toe to bar, 30sec rest

Friday 12min for quality: 5 TGU/side + 5-10 HSPU (or normal push-ups if needed) + 8 walking lunges/side

Saturday

NO CLASSES But come out to watch & support during our Power Lifting Competition. Lifting starts around 10:30 and goes through the afternoon. See you there!

[/tab]

[tab title="Foundations"] Workout 1 A. Deadlift build to a tough set of 3. B. 2-3 sets: even minutes: Tempo Deadlift (5sec lowering phase) 3 reps @ 80% of today's top weight. odd minutes: 4-8 chin-ups. C. Group Metcon

Workout 2 A, Shoulder Press, build to a tough set of 1 B. 2 sets alternating: 5-8reps double arm dumbbell press 10-15 external rotations with band + hollow body hold, 30-60sec. C. Group Metcon

Workout 3 A. Back Squat, build to a tough set of 3. B. 2-3 sets, alternating: 10 bulgarian split squat with 3sec lowering phase + back flys with band 10-15reps with slow tempo C. Group Metcon

Workout 4 A. 4-5 sets, rest 20-30sec between exercises: HS Push-ups (modify as needed with box and/or bands, or just HS hold) 4-10reps + strict pull-ups 3-4reps + 15 side step-ups/side. B. 2-3 sets: max handstand hold against wall for shoulder endurance. C. Group Metcon [/tab]

[tab title="Training - General"] DAY 1 SIGN UP FOR THE POWERLIFTING MEET IF YOU HAVEN'T ALREADY! A. Squat 1-2@90% (same weight or slightly less than last week). Rest 2-2.5min B. Bench Press 1-2@90-95%, rest 1.5-2min C. Deadlift: up to 1@90%

DAY 2 A. 4 sets for quality: 3 TGU/arm + 4-6 strict chins + 45-60sec hollow body hold + 250m row @ 85% pace B. optional group metcon (take it at about 75%)

DAY 3 A. Back Squat 2x3 @ 75% B. Bench Press 2x3 @ 80% KB swing 2x15 NOTE: this workout should be light and easy, the purpose is to grease the groove of your lifts in preparation for the total on the weekend!

DAY 4 POWERLIFTING MEET! or 1RM squat, bench, deadlift [/tab]

[tab title="Training - Competition"] Workout 1 A. Back Squat 1@90%, 2x2@85% B. 2-3 sets: external rotations with band 10-20reps/side + back flys 10-20reps. C. Group Metcon

Workout 2 A. Bench Press 1@90%, 2x2@85%. B. 2-3 sets: single leg side plank 45sec/side + max chin-ups + max HSPU. rest as needed. C. Group Metcon

Workout 3 *leave a couple reps in the tank today* A. 2 tough sets: 2 Hang Power Snatch + 3 Pause OH Squats (3sec) B. 2 tough sets: Clean + 3 push press + 1 jerk. C. Back Squat 4x2 @ 70% EMOM

Workout 4 *take a day off from the gym before this* A. Back Squat to Max. B. Bench Press to Max

Workout 5 A. 6 sets, rest30-60sec between exercises. max weighted push-ups + max chin-ups. B. 4 sets: max strict toe to bar + 10-15back flys. C. Group Metcon [/tab]

[tab title="Training - Weightlifting Team"] Monday A. Goblet Squats with band @ knee. 2x10 B. Paused Back Squat with 3sec, hit a 1RM, then regular back squat (no pause) 2x2 at that weight C. Side Step-up: 2x20/side D. Group Metcon

Tuesday A. Jerk, to a 3RM for the day. B. 3 sets alternating: max chin-ups, rest 30sec, Glute Ham Raise 6-12reps, rest 30sec, max HSPU, rest 30sec, hollow body hold 60sec, rest 30sec C. Group Metcon

Thursday A. Speed Squat 6x1 EMOM @ 80% B. 2 sets: alternating: Bulgarian Split Squat, 15/side (3sec STRICT lowering phase) + 10-20 back flys + 10-20 scare cros with band C. Group Metcon

Friday/Saturday A. 3 sets: 3 power snatch from blocks + 2 pause OH Squat B. Clean and Jerk. Build to a 3RM C. Bench Press 2x6-8 D. 2-3 sets, alternating: 15 single leg RDL + 20 front step-up/side + single leg side plank 30-60sec. (do each exercise on the right leg first, then come around and do everthing (back to back) on the left).

[/tab]

[/accordiontabs]

WODs for July 6 - 11, 2015

[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: run, skip, row or airdyne, then 2-3 sets of: glute side shuffles to fatigue (5/side) + Band Pull Aparts 10-20reps + 10 inch worms [/tab]

[tab title="Group Metcons"] Monday 16min amrap: 10cals AD or row + 15 wall ball

Tuesday 5 sets: 30sec battling ropes, 30sec rest, 30sec shuttles, 30sec rest, 30sec toe to bar, 30sec rest.

Wednesday 6sets: 30sec KB swings, 30sec rest. 30sec box jumps (step down), 30sec rest. 30sec push-ups, 30sec rest.

Thursday 12min for quality: 5 strict toe to bar + 3 TGU/side + 40 DU

Friday FBOMB FRIDAY (again!!)

Saturday 5 rounds for time: 10 burpees + 10 ball slams [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat, build to a tough set of 8, then 1x8@90%. B. Bulgarian Splits Squats 2x8/side with 3sec lowering phase C. Group Metcon

Workout 2 A. Bench Press. Build to a tough set of 8. B. 4 sets: Tempo Bench Press (5sec lowering phase) 3-4reps at todays top weight. C. Group Metcon

Workout 3 A. 5 sets, rest 45sec bewteen exercises: Chin-ups 4-6reps + 15-20sec tuck hold on paralettes + side step-up 15res/side. B. 2-3 sets: Back flies 10-20reps. C. Group Metcon

Workout 4 A. 4 sets, rest 30-60sec between exercises: 12 snatch grip RDL + 45sec Chinese Plank + max hspu + Side Plank 45-60sec/side B. Group Metcon

[/tab]

[tab title="Training - General"] DAY 1 A. Squat 3-4x1 (90-95%), rest 2-2.5minB. Bulgarian SS 3x5/legC. Group Metcon

DAY 2 A. Bench Press 2x2 (0-1 reps in the tank)B. Pause bench 4-5x1 (at today's top weight)C. Group Metcon

DAY 3 A. Deadlift 3x1 (90-95%), rest 3minB. Front squat 3x2, rest 2minC. Chin ups 5x2-3

DAY 4 A. Squat 5x3 (use 80% of day 1 top weight) every 90secB. 3 sets: 8-10 DB incline bench + 8-10 DB row + 15 cable back flysC. Front plank 3x45sec (max weight)

DAY 5 A. Thruster: build to a 5RMB. 3 sets for quality: 45-60sec hollow body hold + 15 heavy KB swing + 15 cable "W"sC. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Back Squat 3@80%, 3@85%, 2-3@90%, 1@95%, 3@85% B. Group Metcon

Workout 2 A. Bench Press: 5x1@90%, then 2x3@85% B. 5mins for quality: max chin-ups + max HSPU. C. Group Metcon

Workout 3 A. Snatch from block 4x2-3@80%. B. 4 sets: 2 clean + 2 push press + 1 jerk. C. Back Squat 7x2 @ 80% EMOM for speed & quality. D. Deadlift, one tough set of 3 (leave 1-2 reps in the tank), then 5x2 EMOM @ 80%

Workout 4 A. 6 sets, rest30-60sec between exercises. max weighted push-ups + max chin-ups. B. 4 sets: max strict toe to bar + 10-15back flys. C. Group Metcon

Workout 5 A. Front Sq 4x2@80% B. Single Leg Side Step-up 3x15/side + 15 single leg RDL/side. C. Group Metcon [/tab]

[tab title="Training - Weightlifting Team"] Monday A. Goblet Squats with band @ knee. 2x10 B. Paused Back Squat with 3sec, hit a 2RM, then 4x2 @ 90% of the top weight. C. Side Step-up: 2x20/side D. Group Metcon

Tuesday A. Jerk 4x3-4@80% B1. Chin-ups 5x3-6reps B2. HSPU 5x4-10reps C. 5 sets, alternating: L-Sit Practice on paralettes for 15-30sec + GH raise 6-10reps.

Thursday A. Speed Squat 10x2 EMOM @ 75% B1. Bulgarian Split Squat 3x12/side (3sec lowering phase) B2. Back Flys 3x10-15reps B3. Scare Crow External rotations with band 3x10-15 C. Group Metcon

Friday/Saturday A. 4 sets: high hang snatch + hang snatch (from knee) + full snatch B. 3x4 Clean from blocks @ 70% C. Bench Press 3x3-5 D. 2-3 sets: 12 single leg RDL + 15 front step-up/side (do all right leg first, then all on right leg)

[/tab]

[/accordiontabs]

WODs for June 29 - July 4. 2015

[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: row, run, bike or skip, then 2-3 sets of: 2-3 rounds of: 15-20 shoulder pass throughs + 15 groiners/side + 15-20 no money drill [/tab]

[tab title="Group Metcons"] Monday 8mins: airdyne 10 cals + 10 ball slams. rest 2mins. 8mins: row 200m + 30 double unders

Tuesday For time: 5-10-15-20 wall ball + box jumps (step down)

Wednesday 5 sets: 30sec battling ropes, 30sec rest, 30sec shuttles, 30sec rest, 30sec toe to bar, 30sec rest.

Thursday 15mins for quality: max HSPU (sub standard push-ups) + 30 double unders + max ring rows + 30sec hollow body hold

Friday FBOMB FRIDAY!

Saturday Group Workout (relay style): 5 sets each: 5 burpees + 15 wall ball + 200m run. Rotate every round.

[/tab]

[tab title="Foundations"] Workout 1 A. Deadlift build to a tough set of 5. B. 2-3 sets: even minutes: Tempo Deadlift (5sec lowering phase) 3 reps @ 80% of today's top weight. odd minutes: 4-8 chin-ups. C. Group Metcon

Workout 2 A, Shoulder Press, build to a tough set of 3 B. 2 sets alternating: 6-10 single arm DB press + hollow body hold, 30-60sec. C. Group Metcon

Workout 3 A. Back Squat, build to a tough set of 5. B. 2-3 sets, alternating: 5 Paused Back Squat with 4sec @ 75-80% of today's top weight + back flys with band 10-15reps with slow tempo C. Group Metcon

Workout 4 A. 4-5 sets, rest 20-30sec between exercises: HS Push-ups (modify as needed with box and/or bands, or just HS hold) 4-10reps + strict pull-ups 3-4reps + 15 side step-ups/side. B.Group Metcon

[/tab]

[tab title="Training - General"] DAY 1 A. Squat 3x3 ramping (final set 0-1 reps in the tank), rest 2-2.5min B. Walking lunge 3x6/leg (DB or BB) C. Group Metcon

DAY 2 A. Bench 3,2,1,3,2,1 (last single should be around 95%, not a max) B. Pause bench 3-4x2 (85-90% of today's top weight) C. Group Metcon

DAY 3 A. Deadlift 4x2, rest 2-3min B. Front squat 3x3, rest 2min C. Chin ups 5x3-5

DAY 4 A. Squat 6x3 (use 80% of Day 1 top weight) every 60-90sec B. 3 sets: 6-10 DB incline bench + 6-10 DB row + 15 cable back flys C. Group Metcon

DAY 5 A. Optional MU practice 5-8min B. 12min EMOM, even min: 5 push press, odd min: 6-10 t2b C. Front plank 2x30sec (max weight) D. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Back Squat 5x1@90%. B. Paused Squat 2x5@75% (3sec pause) C. Group Metcon

Workout 2 A. Bench Press: Build to a 3RM, then 3x3@90% of that. B. 8 sets: 15sec of chin-ups, 15sec rest, 15sec HPSU, 15sec rest, C. Group Metcon

Workout 3 A. Snatch 3x3@75%. B. 4 sets: 2 cleans + 4 push press. C.Front Squat 5x2 @ 85% every 90sec. D. Deadlift, 2x1@90%, then 1x5@80%

Workout 4 A. 6 sets, rest30-60sec between exercises. max weighted push-ups + max chin-ups. B. 4 sets: max strict toe to bar + 10-15back flys. C. Group Metcon

Workout 5 A. Speed Squat 7x3@70% EMOM. B. Single Leg Side Step-up 3x15/side + 15 single leg RDL/side. C. Group Metcon [/tab]

[tab title="Training - Weightlifting Team"] Monday A. Goblet Squats with band @ knee. 2x10 B. Paused Back Squat with 3sec, hit a 3RM, then 3x3 @ 90%. C. Side Step-up: 2x15/side D. Group Metcon

Tuesday A. Jerk 3x5@75% B1. Chin-ups 5x4-8reps B2. HSPU 5x4-8reps C. 5 sets, alternating: L-Sit Practice on paralettes for 15-30sec + GH raise 6-10reps.

Thursday A. Speed Squat 8x3 EMOM @ 70% B1. Bulgarian Split Squat 3x10/side (3sec lowering phase) B2. Back Flys 3x10-15reps B3. Scare Crow External rotations with band 3x10-15 C. Group Metcon

Friday/Saturday A. 4 sets: 2 Snatch from blocks + 3 Paused OH Squats @ approx 75% B. Clean and Jerk 4x2@75% C. Bench Press 2x4-6 D. 2-3 sets: 12 single leg RDL + 15 side step/side

[/tab]

[/accordiontabs]

WODs for June 22 - 27, 2015

[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%, bike, run, skip or row, then 2-3 rounds of: 15 bootstrap squats + glute star drill 5x5/side or to fatigue + 15-20 shoulder pass throughs https://www.youtube.com/watch?v=hXaP5_tojIY [/tab]

[tab title="Group Metcons"] Monday TESTING. Fran. 21-15-9 thursters + Pull-ups

Tuesday Option A: Make-up day for this week's testing workouts. Option B: 20-15-10-5 box jumps (step down) + ball slams

Wednesday TESTING. 3 sets for time: 15 burpees + 300m run

Thursday Option A: Make-up day for testing workouts. Option B: 10mins for quality: max HSPU or 30sec HS hold + 12 heavy KB swings + 30-45sec side plank/side

Friday A. max chin-ups in 60sec. B. 30sec Rowing for metres. C. 4 sets for quality: accumulate 20-30sec L-sit + 10 single leg RDL + max tempo push-ups

Saturday OFF-SITE: (on your own this weekend if you've been doing the 400m supplemental training plan): 400m run time trial. ON-SITE: 6 sets: Prowlers 15m + hand over hand sled pull with rope. rest 2mins

[/tab]

[tab title="Foundations"] Workout 1 A. Back Squat, build to a tough set of 3. B. Tempo [5sec down] back squats 3x3@ approx 80% of today's top weight C. Group Metcon

Workout 2 A. Bench Press. Build to a tough set of 1. B. 5 sets: Tempo Bench Press (5sec lowering phase) 2reps @ 85-90% of today's top weight, rest 60-90sec. C. Group Metcon

Workout 3 A. 6 sets, rest 45sec bewteen exercises: Chin-ups 4-6reps + 15-20sec tuck hold on paralettes. B. 2-3 sets: Back flies 10-20reps. C. Group Metcon

Workout 4 A. 4 sets, rest 30-60sec between exercises: 12 RDL + max hspu + Side Plank 45-60sec/side B. Group Metcon [/tab]

[tab title="Training - General"] DAY 1 A. Squat 5x4, rest 2min B. Bulgarian SS 3x6-8/leg C. Group Metcon

DAY 2 A. Bench 3x4, rest 1,5min B. Pause bench 4x3 (90-95% of today's top weight 2sec pause on chest) C. Group Metcon

DAY 3 A. Deadlift 6x3 (using 80% of last week's top weight, emphasis on speed) B. Front squat 3x5, rest 2min C. Chin ups 4x2-5

DAY 4 A. Press 4x3 B. 3 sets: 8-10 DB incline bench + 8-10 DB row + 15 cable back flys C. Group Metcon

DAY 5 A. 7min AMRAP MU B. 3 sets for quality: 45-60sec hollow body hold + 15 heavy KB swing + 60sec weighted front plank C. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Back Squat. 6 sets: 8@70%, 6@75%, 4@80%, 8@70%, 6@75%, max @ 80%. B. Group Metcon

Workout 2 A. Optional Muscle-up Pracice 5mins B. 16min EMOM: odd mins: 4-6 chin-ups (chest to bar if possible), even mins: 4-6 HSPU C. Group Metcon

Workout 3 A.Snatch from block 4x2. Start @ 75% and build. B. 5 sets: 3 Power Cleans + 3 jerk. Rest 90sec. C. Paused Back Squat 4 tough sets of 2 with 3sec pause. D. Deadlift 4x1@85% every 2mins

Workout 4 A. 2 sets: Bully Stretch 60sec/side + 10-20 back flys B.Bench Press 6@75%, 4@80%, 2@85%, 6@80%, 4@85%, 1-2@90%, rest approx 2mins. C. Group Metcon

Workout 5 A. 8 sets: max HSPU in 30sec, rest 30sec, max pull-ups in 30sec, rest 30sec. B. 2-3 sets: max L-sit on paralettes (accumulate min of 20-30sec), no rest. + Band External rotations 10-20reps + Back flys 10-20reps C. Group Metcon [/tab]

[tab title="Training - Weightlifting Team"] Monday A. Goblet Squats with band @ knee. 2x10 B. Paused Back Squat 3x5 with 5sec pause @ 60% C. Group Metcon

Tuesday A. Jerk 3x5@65% B1. Chin-ups 5x4-8reps B2. HSPU 5x4-8reps C. 5 sets, alternating: L-Sit Practice on paralettes for 15-30sec + GH raise 6-10reps.

Thursday A. Speed Squat 7x3 EMOM @ 60% B1. Bulgarian Split Squat 3x8/side (3sec lowering phase) B2. Back Flys 3x10-15reps B3. Scare Crow External rotations with band 3x10-15 C. Group Metcon

Friday/Saturday A. Snatch 3x3@70% B. Clean from Block 3x5 @ 60% C. Bench Press 2x6-8 D. 2-3 sets: 12 single leg RDL + 15 side step/side [/tab]

[tab title="400m Training"] Week 7/7

Workout 1: Taper workout 1 3 sets of 400m @ 90%. Rest 4-5mins.

Workout 2: Tempo/Technique (done at 75% effort) 4x200m, rest 4-6mins. Set 1@80%, set 2@90%, set 3-4@ 100%

Workout 3: Re-Test. Rest 1-2 days from Workout 2 Warm-up as needed. THen 400m Time Trial!!!!! [/tab]

[/accordiontabs]

WODs for June 15 - 20, 2015

[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: skip, row, run or airdyne, then 2-3 rounds of: 10-15 cossacks/side + 30sec single arm front plank/side + 10-20 scapular push-ups with 3sec pause + quad stretch 60sec/side [/tab]

[tab title="Group Metcons"] Monday 4sets: 2min amrap: 10 thrusters (@ 10-20% more than fran weight) + 8 burpees (or 8 pull ups for those who did "pull-up Fran"). Rest 3min.

Tuesday 20mins: 200m run + max tempo push-ups + 15 box jumps (step down)

Wednesday 8 sets for speed: Rowing: 20sec @ 100%, rest approx 120sec.

Thursday 6 sets: prowlers 10m out & 10m back, then 200m run. Rest 2-3mins

Friday 20mins for quality: 3 TGU/side + max strict chin-ups + 30sec side plank/side + 30-50 single leg skips/side

Saturday A. Farmers Walk. 5 sets. B. 6min amrap: 6 burpees + 8 wall ball [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift build to a tough set of 8. B. 2-3 sets: even minutes: Tempo Deadlift (5sec lowering phase) 4 reps @ 80% of today's top weight. odd minutes: 4-8 chin-ups. C. Group Metcon

Workout 2 A, Shoulder Press, build to a tough set of 5 B. 2 sets alternating: 6-10 single arm DB press + Single Arm Front Plank 30-60sec/side. C. Group Metcon

Workout 3 A. Back Squat, build to a tough set of 8. B. Tempo Back Squat. 5sec lowering phase 3x4 @ 80-85% of today's top weight C. Group Metcon

Workout 4 A. 4-5 sets, rest 20-30sec between exercises: HS Push-ups (modify as needed with box and/or bands, or just HS hold) 4-10reps + strict pull-ups 4-8reps + 10 single leg RDL. B.Group Metcon

[/tab]

[tab title="Training - General"] DAY 1 A. Squat 4x5, rest 2min B. Walking lunge 3x8/leg (DB or BB) C. Group Metcon

DAY 2 A. Bench 3x5, rest 1.5-2min B. Pause bench 3x3 (95-100% of today's top weight, 2sec pause on chest) C. Group Metcon

DAY 3 A. Deadlift: 3,2,1,3,2,1 B. Front squat 4x3, rest 2min C. Chin ups 3x4-6

DAY 4 A. Press 3x4 B. 3 sets: 10-12 flat DB bench + max tempo ring rows + 15 cable back flys C. Group Metcon

DAY 5 A. 2-5 HSPU EMOM for 8min B. 3 sets for quality: 45-60sec hollow body hold + 12 heavy KB swing + 20-30sec tuck lever hold on parallettes C. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Back Squat. 6 sets: 8@60%, 6@70%, 4@80%, 8@65%, 6@75%, 4@85%. B. Group Metcon

Workout 2 A. Optional Muscle-up Pracice 5mins B. 16min EMOM: odd mins: 4-6 chin-ups (chest to bar if possible), even mins: 4-6 HSPU C. Group Metcon

Workout 3 A.Snatch from block 4x3. Start @ 70% and build. B. 5 sets: 3 Power Cleans + 3 Push Press. Rest 90sec. C. Paused Back Squat 5x3 reps with 4sec pause. D. Deadlift 2x2-4@80%

Workout 4 A. 2 sets: Bully Stretch 60sec/side + 10-20 back flys B.Bench Press 5x2-4@85%, rest approx 2mins If it feels good, go for max reps on last set. C. Group Metcon

Workout 5 A. 7 sets: max HSPU in 30sec, rest 30sec, max pull-ups in 30sec, rest 30sec. B. 3 sets: Max paused push-ups, no rest, max L-sit (accumulate min of 20sec), no rest. C. 2 sets: Band External rotations 10-20reps + Back flys 10-20reps D. Group Metcon

[/tab]

[tab title="Training - Weightlifting Team"] Monday A. Glute Side Shuffle + back flys. 3 sets to fatigue. B. Tempo Back Squats 3x4-6. Start @ 75% and build as you're able. 5sec lowering phase. C. Group Metcon

Tuesday A. Jerk 5x3@70-75% B. Paused Snatch Pull 3x5@80-85% (2sec pause just below knee) C. 5 sets: 30sec max chin-ups, rest 60sec, 30sec max HSPU, rest 60sec. D. Group Metcon

Thursday A. Snatch from block 3x5 @ 70%. B. Clean and Jerk 3x3 @ 70-75%. C. Bench Press build to a tough set of 2, then 5x2 @ 85-90% of that. D. 3 sets: front step-up 20reps/side + tucked front lever hold (or L-sit hold) 15sec minimum + external rotations with band 10-20reps/sode

Friday/Saturday A. 3 sets, alternatinge: Barbell Walking Lunges, 3x8-10/side + snatch grip RDL 12reps + half kneeling paloff press with band, 12 reps with 4sec pause in 'out position'. Rest as needed. B. Group Metcon [/tab]

[tab title="400m Training"] Workout 1: Speed endurance 8 sets of 200m, rest 5-7mins between sets. Set 1:70%. Set 2: 80%, Set 3: 90%, Set 4-7: 100%

Workout 2: Tempo/Technique (done at 75% effort) 5-6x800m @ 70%, 200-400m rest/walk OR do a 75% effort 15-25min steady state run. You should easily be able to keep your pace the entire time. This isn't a hard effort.

Workout 3: Endurance 6x400m, rest 5-7mins between sets. All sets done at 90%. Goals is keep 400m times fast but consistent across all sets with minimal drop-off from set 1 to 6. [/tab]

[/accordiontabs]

WODs for June 8 - 13, 2015

Powerlifting Registration Form

Quantum Powerlfting Registration.pdf Quantum Powerlfting Registration.docx


[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70% skip, run, airdyne or row, then 2-3 rounds of: 60sec/side lat self massage (use ball or roller) + scapular pull-ups 10-15reps + groin-hamstring flow 60sec [/tab]

[tab title="Group Metcons"] Monday 20min amrap: 12 Kb swings + 10 box jumps (step down) + 8 push ups

Tuesday 8min: row 200m + 10 burpees. Rest 3min. 8min: 200m run + max chin ups

Wednesday 15min for quality: max hspu (sub push up) + 8 toe to bar + 30 single leg skips per side +

Thursday Prowlers 10x10m for max acceleration

Friday FBOMB FRIDAYS!

Saturday Group Workout (relay style): 6 sets each: 15 ball slams + 200m run. Rotate every round. [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat, build to a tough set of 5. B. Tempo [5sec down] back squats 2x5 at approx 80% of today's top weight C. Group Metcon

Workout 2 A. Bench Press. Build to a tough set of 3. B. 5 sets: Tempo Bench Press (5sec lowering phase) 1reps @ approx today's top weight, rest 60-90sec. C. Group Metcon

Workout 3 A. 6 sets, rest 45sec bewteen exercises: Chin-ups 2-4reps + 15-20sec tuck hold on paralettes. B. 2-3 sets: Back flies 10-20reps. C. Group Metcon

Workout 4 A. 4 sets, rest 30-60sec between exercises: 10 RDL + max hspu + Side Plank 45-60sec/side B. Group Metcon [/tab]

[tab title="Training - General"] DAY 1 A. Squat 3x6, rest 2min B. Bulgarian SS 3x8/leg C. Group Metcon

DAY 2 A. Bench 3x6, rest 1.5-2min B. Pause bench 3x4 (90% of today's top weight, 2sec pause on chest) C. Group Metcon

DAY 3 A. Deadlift: 1,3,1,3,1,3 (start conservative and add a little weight each wave, keep reps fast) B. Front squat 4x4, rest 2min C. Chin ups 3x5-8

DAY 4 A. Press 3x5 B. 3 sets: 10 DB incline bench + 10 DB row + 15 cable back flys C. Group Metcon

DAY 5 A. 3 sets, rest as little as possible: 8-10 standing DB press + 10 heavy KB swings + 60sec weighted front plank + max tempo ring rows B. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Back Squat 3x1@85%. Then 3x4-6@80%. C. Group Metcon

Workout 2 A. Optional Muscle-up Pracice 5mins B. 16min EMOM: odd mins: 4-6 chin-ups (chest to bar if possible), even mins: 4-6 HSPU C. Group Metcon

Workout 3 A.Snatch 4x3 EMOM @ 70%, 4x2@75%, 3x1@80% B. Power Cleans 6x4 EMOM. C. Paused Back Squat 4x3-5reps with 3sec pause. D. Deadlift 2x6-8@75%

Workout 4 A. 2 sets: Bully Stretch 60sec/side + 10-20 back flys B.Bench Press 4x4-6@80%, rest approx 2mins If it feels good, go for max reps on last set. C. Group Metcon

Workout 5 A. 5 sets: max HSPU in 30sec, rest 60sec, max pull-ups in 30sec, rest 60sec. B. 3 sets: Max paused push-ups, no rest, max L-sit (accumulate min of 20sec), no rest. C. 2 sets: Band External rotations 10-20reps + Back flys 10-20reps D. Group Metcon [/tab]

[tab title="Training - Weightlifting Team"] Off-season: focus will be on taking a mental & physical break from the normal training, perfecting technique, and helping to balance the body before building back up toward the end of the summer. Monday A. Glute Side Shuffle + back flys. 3 sets to fatigue. B. Tempo Back Squats 2x6 @ 70% with 5sec lowering phase. C Group Metcon

Tuesday A. Paused Snatch Pull 3x5@75-80% (2sec pause just below knee) B. 5 sets: 30sec max chin-ups, rest 60sec, 30sec max HSPU, rest 60sec. C. Group Metcon

Thursday A. 3 sets, alternatinge: Barbell Walking Lunges, 3x8-10/side + snatch grip RDL 12reps + side plank 60sec/side. Rest as needed. B. Group Metcon

Friday A. Snatch from block 3x3 @ 70%. B. Clean from block 3x3 @ 70%. C. Bench Press build to a tough set of 5, then 2x5@ 85% of that. D. 3 sets: front step-up 15res/side + tucked front lever hold (or L-sit hold) 15sec minimum + external rotations with band 10-20reps/sside **PUT BLOCKS AWAY PLEASE!!** [/tab]

[tab title="400m Training"] Workout 1: Speed endurance 7 sets of 200m, rest 5-7mins between sets. Set 1:70%. Set 2: 80%, Set 3: 90%, Set 4-7: 100%

Workout 2: Tempo/Technique (done at 75% effort) 6x800m @ 70%, 200-400m rest/walk OR do a 75% effort 15-25min steady state run. You should easily be able to keep your pace the entire time. This isn't a hard effort.

Workout 3: Endurance 5x400m, rest 5mins between sets. All sets done at 90%. Goals is keep 400m times fast but consistent across all sets with minimal drop-off from set 1 to 6. [/tab]

[/accordiontabs]

WODs for June 1 - 6, 2015

[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: airdyne, skip, run or row. 2-3 rounds of: 15-20 shoulder pass throughs + 15 groiners/side + 10 squats with band around knees [/tab]

[tab title="Group Metcons"] Monday Row 5mins, rest 2mins, 5mins: 10cals AD + max strict chin-ups, 2mins rest. 5mins: 30 double unders + max push-ups

Tuesday 7 sets: 45sec work, 2:15 rest. 8 tough thrusters @ 105-120% fran + amrap burpees in remaining time.

Wednesday 7 sets for time: 5 burpees + 10 ball slams + 15 box jumps (step down) (15min cutoff)

Thursday 20min amrap: 3 TGU/side + 9 wall ball + 12 KB swings

Friday 20mins for quality: 200m run + max tempo chin-ups + max tempo push-ups

Saturday A. Prowlers baby! 5 heavy sets of 15m [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift build to a tough set of 3. B. 2-3 sets: even minutes: Tempo Deadlift (5sec lowering phase) 6 reps @ 75-80% of today's top weight. odd minutes: 4-8 chin-ups. C. Group Metcon

Workout 2 A, Shoulder Press, build to a tough set of 8 B. 2 sets alternating: 8-12 single arm DB press + Single Arm Front Plank 30-60sec/side. C. Group Metcon

Workout 3 A. Back Squat, build to a tough set of 3. B. 1 1/4 Back Squat. 3x3 @ 80-85% of today's top weight C. Group Metcon

Workout 4 A. 4-5 sets, rest 20-30sec between exercises: HS Push-ups (modify as needed with box and/or bands, or just HS hold) 4-10reps + strict pull-ups 4-8reps + 10 single leg RDL. B.Group Metcon [/tab]

[tab title="Training - General"] DAY 1 A. Squat 3x8, rest 2-2.5min B. Walking lunge 3x10/leg (DB or BB, NOT oh) C. Group Metcon

DAY 2 A. Bench 3x8, rest 1.5-2min B. Pause bench 3x5 (85-90% of today's top weight, 2sec pause on the chest) C. Group Metcon

DAY 3 A. Deadlift 4x5, rest 2-2.5min B. Front squat 4x5, rest 2min C. Chin ups 3x6-10

DAY 4 A. Press 3x6 B. 3 sets: 12 DB bench + max tempo ring rows + 12 cable back flys C. Group Metcon

DAY 5 A. 2-5 HSPU EMOM B. 3 sets for quality: 15 heavy KB swing + 10 standing DB press + 10 single leg RDL/leg C. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Front Squat 3x1.1.1, B. Paused Front Squat 2x4 C. Group Metcon

Workout 2 A. Optional Muscle-up Pracice 5mins B. 5 sets, alternating: chin-up. 6-10reps (chest to bar if possible), rest 60sec, HSPU for max reps, rest 90sec. C. 30 strict toe to bar, resting as needed. D. Group Metcon

Workout 3 A. Snatch from block 3x5. B. Power Cleans 6x4 C. Back Squat 3x8-10reps. D. Snatch grip RDL 2x15 (use straps)

Workout 4 A. 2 sets: Bully Stretch 60sec/side + 10-20 back flys B. 3 sets: Bench Press 5x2@85-90%, rest 2mins C. Group Metcon

Workout 5 A. 4-5 sets: HSPU 4-8reps, rest 60sec + Max Pull-ups, rest 60sec. B. 4 sets: Max paused push-ups (2sec pause in bottom) rest 60sec, Max L-sit (accumulate min of 20sec), rest 60sec. C. 2 sets: Band External rotations 10-20reps + Back flys 10-20reps D. Group Metcon [/tab]

[tab title="Training - Weightlifting Team"] Monday A. Snatch 2x1@90% B. Clean and to 2x1@85%, 1@90% C. Front Squat build to one tough set of 2.1.1

Tuesday A. Snatch from block 3x2@75% B. Clean from block 3x2@75% C. Snatch Pull 3x2@115%

Thursday A. Snatch up to 80% B. Clean and Jerk up to 80% C. Back Squat 6x2 EMOM @ 75%

Saturday SUPER SHOW! or Snatch 1RM Clean & Jerk 1RM [/tab]

[tab title="400m Training"] WEEK 4/7 Workout 1: Speed 7 sets of 100m, rest 3-4mins between sets. Set 1:70%. Set 2: 80%, Set 3: 90%, Set 4-7: 100%

Workout 2: Tempo/Technique (done at 75% effort) 6x600m @ 70%, 300m rest/walk OR do a 75% effort 15-25min steady state run. You should easily be able to keep your pace the entire time. This isn't a hard effort.

Workout 3: Endurance 6x300m, rest 3-5mins between sets. All sets done at 90%. Goals is keep 300m times fast but consistent across all sets with minimal drop-off from set 1 to 6. [/tab]

[/accordiontabs]

WODs for May 25 - 30, 2015

And the results are in! After amazing performances in their final workout Dolores takes first in her division and Cam takes second!! Congrats. Great work today#quantumcrossfit #toic2015 #hardwork #represent

Posted by Quantum Crossfit on Saturday, May 23, 2015

[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: skip, run, row or airdyne, then: 2-3 rounds of: glute side shuffles to fatigue (5/side) + Band Pull Aparts 10-20reps + 10 inch worms [/tab]

[tab title="Group Metcons"] Monday 14min amrap: 5 toe to bar + 10 OH walking lunges (5/side) + 15 KB Swings

Tuesday 6min row. 4min rest. 6min: 8 ball slams + 6 shuttles. 2mins rest.

Wednesday 7 sets: 7 heavy thrusters + AMRAP burpees in 30sec. rest 90sec.

Thursday 14min amrap: 3 chin-ups + 6 push-ups + 9 box jumps (step down)

Friday FBOMB: 20min AMRAP: 5 knee to elbow + 10 ball slam + 20 DU

Saturday A. 5 sets: heavy hand over hand sled drag (outside), no rest, run 200m, then rest as needed.. [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat, build to a tough set of 8. B. back squats 2x5 at today's top weight C. Group Metcon

Workout 2 A. Bench Press. Build to a tough set of 5. B. 3 sets: Tempo Bench Press (5sec lowering phase) 2reps @ approx today's top weight, rest 90sec. C. Group Metcon

Workout 3 A. 5 sets, rest 30sec bewteen exercises: Chin-ups 3-5reps + 15-20sec tuck hold on paralettes. B. 2-3 sets: Back flies 10-20reps. C. Group Metcon

Workout 4 A. 3 sets, rest 30-60sec between exercises: 18 Snatch RDL + 24 walking lunge steps + Side Plank 45-60sec/side B. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Back Squat 3x3@90%, rest 2min B. Group Metcon

Workout 2 A. Bench Press 3x4@90-92%, rest 2min B. 3 sets alternating, rest 45-60sec: 30sec AMRAP HSPU + 20-30sec tuck hold on parallettes C. Group Metcon

Workout 3 A. Front Squat 3x1, rest 2min B. Deadlift 4x5@75-80%, rest 2min C. Pendlay Row 4x5

Workout 4 A. 4 sets for quality: 15 heavy KB swing to chin + 300m row (emphasis on technique) + 8 renegade rows B. Group Metcon

Workout 5 A. Push Press: 3RM, then 3x1-2 @ that weight B. 3 sets: 10 incline DB press + 5-8 tough chin ups C. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Front Squat 3x3.1.1, rest 15sec inside cluster, rest 3mins between sets. B. Bulgarian Split Squat 3x8/side C. Group Metcon

Workout 2 A. Optional Muscle-up Pracice 5mins B. 5 sets, alternating: chin-up. 6-10reps (chest to bar if possible), rest 60sec, narrow hand push-ups for max reps, rest 90sec. C. Paralette Tucked-hold or L-sit hold 4x10-20sec. D. Group Metcon

Workout 3 A. Snatch Build to a tough tripple, then 4x1 EMOM at that weight B. Thrusters 3 heavy sets of 8-12reps. C. Paused Back Squat, 3x5 with 4sec pause D. 3 sets: single leg RDL 10reps/side + mini-band side shuffles 5/side to fatigue + band external rotations 10-20/side.

Workout 4 A. 2 sets: Bully Stretch 60sec/side + 10-20 back flys B. 3 sets: Bench Press 3.1.1reps, rest 2mins B. Paused Bench 3x5 D. Group Metcon

Workout 5 A. 4-5 sets: HSPU 4-8reps, rest 30-45sec + L-Sit on Bar 10-20sec. B. 4 sets: Max Pull-ups, rest 60sec, Max paused push-ups (2sec pause in bottom) rest 60sec. C. 2 sets: Band External rotations 10-20reps + Back flys 10-20reps D. Group Metcon [/tab]

[tab title="Training - Weightlifting Team"] Monday A. Snatch. Build to a tough double, then 3x1 at 95% B. OH Squat 2RM C. Back Squat 3x3

Tuesday A. Clean from block, 3x3@ 75% B. Jerk 3x2-4reps C. Group Metcon

Thursday A. Snatch. 7x1 EMOM at 70-85% B. Snatch Pull 3x3 @ 115% C. Front Squat 3x1.1.1

Friday A. Clean and Jerk, Build to a tough single, then 3x1@90% B. Jerk, 5x1 tough sets. C. Group Metcon (optional) [/tab]

[tab title="400m Training - on your own time"] WEEK 3/7

Workout 1: Speed 8 sets of 70m, rest 3-4mins between sets. Set 1:70%. Set 2: 80%, Set 3: 90%, Set 4-8: 90-100%

Workout 2: Tempo/Technique (done at 75% effort) 6x600m @ 70%, 300m rest/walk OR do a 75% effort 15-25min steady state run. You should easily be able to keep your pace the entire time. This isn't a hard effort.

Workout 3: Endurance 8x200m, rest 3-5mins between sets. All sets done at 90%. Goals is keep 200m times fast but consistent across all sets with minimal drop-off from set 1 to 8. [/tab]

[/accordiontabs]

WODs for May 18 - 23, 2015

[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: run, skip, row or airdyne, then 2-3 rounds of: 10-15 cossacks/side + 10-15 ring rows + 20 band pull aparts + quad stretch 60sec/side [/tab]

[tab title="Group Metcons"] Monday Long Weekend. 13min amrap: 5 TGU/side + 10 toe to bar + 200m row OR 12 cals AD OR 200m run (so much choice!)

Tuesday For time: 150 double unders, 100 wall ball, 50 double unders, 25 pull-ups

Wednesday 13mins amrap: 4 chin-ups + 6 ball slams + 8 box jumps (step-down)

Thursday 3mins row, 2mins rest. 3mins 6x10m shuttles + 6 burpees. 2mins rest. 3mins airdyne, 2mins rest. 3mins 6x10m shuttles + 6 burpees. rest 2mins

Friday A.4 heavy sets of farmers walk (30m total). B. Prowler: 4-5 heavy 15m pushes.

Saturday Group Workout (relay style, in pairs): 5 sets each: 15 wall ball + 200m run. Rotate every round. [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift build to a tough set of 5. B. 2-3 sets: Speed Deadlifts 4 sets EMOM: even minutes: 3 deadlifts at 80% of today's top weight. odd minutes: 4-8 chin-ups. C. Group Metcon

Workout 2 A, Shoulder Press, 1RM, then 2x max reps @ 85% of today's top weight. B. 2 sets alternating: 10-15 DB shoulder press + Single Arm Front Plank 30-60sec/side. C. Group Metcon

Workout 3 A. Back Squat, build to a tough set of 5. B. 1 1/4 Back Squat. 3x5 @ 75-85% of today's top weight C. Group Metcon

Workout 4 A. 4-5 sets, rest 20-30sec between exercises: HS Push-ups (modify as needed with box and/or bands, or just HS hold) 4-10reps + strict pull-ups 4-8reps + 10 single leg RDL. B.Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Back Squat 4x4@85%, rest 2min B. Group Metcon

Workout 2 A. Bench Press 4x4@85-90%, rest 2min B. 3 sets alternating every 45-60sec: 4-6 chin ups (weighted if needed) + 20-30sec tuck hold on parallettes C. Group Metcon

Workout 3 A. Deadlift 6x2@80% (for speed) EMOM B. Front Squat 4x2, rest 90-120sec C. Pendlay Row 4x5

Workout 4 A. Push Press: up to a heavy 2, then 3x1 @ that weight B. 3 sets alternating every 60-90sec: 8-10 seated DB press + 2-4 rope climbs C. Group Metcon

Workout 5 A. 6-8min handstand practice OR 2-5 HSPU EMOM for 8min B. 3 sets alternating every 45sec: 10 single leg RDL + max tempo ring rows C. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Front Squat 4x2-3, rest 2mins B. Bulgarian Split Squat 3x8/side C. Group Metcon

Workout 2 A. Optional Muscle-up Pracice 5mins B. 5 sets, alternating: chin-up. 2-4, rest 60sec narrow hand push-ups for max reps, rest 90sec. C. Paralette Tucked-hold or L-sit hold 4x10-20sec. D. Group Metcon

Workout 3 A. Snatch 6x2 EMOM B. Thrusters 3x6-8reps. C. Back Squat, 2x6-8 D. 3 sets: single leg RDL 10reps/side + mini-band side shuffles 5/side to fatigue + band external rotations 10-20/side.

Workout 4 A. 2 sets: Bully Stretch 60sec/side + 10-20 back flys B. 3 sets: Bench Press 4-6reps, rest 2mins C. Paused Bench 3x1-2 D. Group Metcon

Workout 5 A. 4-5 sets: HSPU 4-8reps, rest 30-45sec + tucked Front Lever 10-20sec, rest 30-45sec. B. 3 sets: Max Pull-ups, rest 60sec, L-Sit or Tucked Hold on Paralettes 30-45sec, rest 60sec. C. 2 sets: Band External rotations 10-20reps + Back flys 10-20reps D. Group Metcon [/tab]

[tab title="Training - Weightlifting Team"] Monday A. Snatch Build to a tough tripple, then 3x1 at top weight B. OH Squat to 3RM C. Back Squat to a tough set of 5, then 2x5@90%

Tuesday A. Clean Pick-up + Clean + 2 Jerk, to max for the day B. Jerk 3x3-5reps C. Group metcon

Thursday A. 2 Snatch pick-up + 1 Snatch + 1 OH Squat, to max for the day B. Paused Snatch Pull 3x5 @ 80-95% C. Front Squat 3x2.1.1

Friday A. Clean and Jerk, Build to a tough double. B. Jerk, 5x1 tough sets. C. Group Metcon (optional) [/tab]

[tab title="Training - 400m - on your own time"] WEEK 2/7

Workout 1: Speed 10 sets of 60m, rest 2-3mins between sets. Set 1:70%. Set 2: 80%, Set 3: 85%, Set 4-10: 90-100%

Workout 2: Tempo/Technique (done at 75% effort) 6x400m @ 75%, 200m rest/walk OR do a 75% effort 10-20min steady state run. You should easily be able to keep your pace the entire time. This isn't a hard effort.

Workout 3: Endurance 6x300m, rest 3-5mins between sets. All sets done at 90-95%. Goals it keep 200m times fast but consistent across all 5 sets with minimal drop-off from set 1 to 6. Take extra rest if needed to maintain speed and quality. [/tab]

[/accordiontabs]

WODs for May 11 - 16, 2015

[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: run, skip, airdyne or row, then 2-3 rounds of: 6-12 Scapular push-up + Push-up; 15-20 no money drill + Groin-Hamstring Flow 45-60sec [/tab]

[tab title="Group Metcons"] Monday 6 sets for time: 15 ball slams + 200m run.

Tuesday 3 sets: 60sec max burpees, 60sec rest, 60sec row, 60sec rest, 60sec thrusters @ fran weight, 60sec rest.

Wednesday 4sets: 30sec battle ropes, 60sec rest, 30sec airdyne, 60sec rest, 30sec toe to bar, 60sec rest

Thursday Prowler Sprints. 7x20m (10m out + 10 back) relay style.

Friday THE FBOMB. 25min amrap: 10 wall ball + 10 KB swings + 200m run. Compare to June 28 2013, June 6 2014, Sept 12 2014

Saturday Group Workout: In teams of 3 with one person working. A. Row 5x200m each. B. 4xmax chin-ups each. [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat, build to a tough set of 3. B. back squats 4x1 at today's top weight C. Group Metcon

Workout 2 A. Bench Press. Build to a tough set of 8. B. 3 sets: Tempo Bench Press (5sec lowering phase) 4reps @ approx today's top weight, rest 90sec. C. Group Metcon

Workout 3 A. 5 sets, rest 30sec bewteen exercises: Chin-ups 3-5reps + 15-20sec tuck hold on paralettes. B. 2-3 sets: Back flies 10-20reps. C. Group Metcon

Workout 4 A. 3 sets, rest 30-60sec between exercises: 15 Snatch RDL + 20 walking lunge steps + Side Plane 45-60sec/side B. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Back Squat 5x5@80%, rest 2min B. Group Metcon

Workout 2 A. 4 sets for quality: 4 bench press (at a tough weight) + 3-5 chin ups + max tempo ring rows B. Group Metcon

Workout 3 A. Deadlift 5x2@87%, rest 2min B. Front Squat 4x3, rest 90sec C. Pendlay Row 4x6

Workout 4 A. Push Press: 5,3,2 ramping, rest 90sec B. 3 sets alternating every 60-90sec: 2-4 strict press + 2-4 rope climbs C. Group Metcon

Workout 5 A. 4 sets: 6-8 Bulgarian SS/leg + 45sec max HSPU + 60sec weighted front plank B. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Front Squat 3x2-4, rest 2mins B. Bulgarian Split Squat 3x6/side C. Group Metcon

Workout 2 A. Optional Muscle-up Pracice 5mins B. 5 sets, alternating: chin-up. 4-6, rest 60sec narrow hand push-ups for max reps, rest 60sec. C. Paralette Tucked-hold or L-sit hold 4x10-20sec. D. Group Metcon

Workout 3 A. Snatch from block 4RM. B. Thrusters 4x4-6reps. C. Deadlift, 2x6-8 D. 3 sets: single leg RDL 10reps/side + mini-band side shuffles 5/side to fatigue + band external rotations 10-20/side.

Workout 4 A. 2 sets: Bully Stretch 60sec/side + 10-20 back flys B. 3 sets: Bench Press 3-5 reps, rest 2mins B. Paused Bench 2x2-4 D. Group Metcon

Workout 5 A. 4-5 sets: HSPU 4-8reps, rest 30-45sec + tucked Front Lever 10-20sec, rest 30-45sec. B. 3 sets: Max Pull-ups, rest 60sec, Support Hold on Paralettes 30-45sec, rest 60sec. C. 2 sets: Band External rotations 10-20reps + Back flys 10-20reps D. Group Metcon [/tab]

[tab title="Training - Weightlifting Team"] Back-off Week. Leave some in the tank on strength and metcon workouts.

Monday A. Snatch 1@70%, 1@75%, 1@80%, 1@85%, 1@90% (if feeling good) B. Front Squat, 2x2@85-88% C. 3 sets: Single Leg RDL (with dumbbell in opposite hand) 10reps + 4-8 strict toe to bar

Tuesday A. Jerk from rack. 3x1@85-90% B. Shoulder Press 2x2-4 C. Group Metcon

Thursday A. Snatch from Block, build to a 2RM B. Clean and Jerk, 2@75%, 1@80%, 2@85% C. Back Squat, one tough set of 3 (should feel like 8.5/10)

Fri/Sat A. OH Squat, one tough set of 3 (should feel like an 8.5/10) B. 2 sets: Front step-up 12/side + 30sec hollow body hold + 10-20 back flies + 10-20 W's C. Group Metcon [/tab]

[tab title="Supplemental 400m Training - on your own time"] WEEK 1/7

Workout 1: Speed 10-12 sets of 50m, rest 2-3mins between sets. Set 1:70%. Set 2: 80%, Set 3: 85%, Set 4-12: 90-100%

Workout 2: Tempo/Technique (done at 75% effort) 5x400m @ 75%, 200m rest/walk OR do a 75% effort 10-20min steady state run. You should easily be able to keep your pace the entire time. This isn't a hard effort.

Workout 3: Endurance 6x200m, rest 3-5mins between sets. All sets done at 90-95%. Goals it keep 200m times fast but consistent across all 5 sets with minimal drop-off from set 1 to 6. Take extra rest if needed to maintain speed and quality. [/tab]

[/accordiontabs]

WODs for May 4 - 9, 2015

[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: run, skip, row or airdyne, then 2-3 rounds of: 15-20 shoulder pass throughs + 10 scapular pull-ups + 15 RDL empty bar [/tab]

[tab title="Group Metcons"] Monday TESTING. Fran. 21-15-9 thursters + Pull-ups

Tuesday Option A: Make-up day for this week's testing workouts. Option B: 20-15-10-5 box jumps (step down) + ball slams

Wendesday TESTING. 3 sets for time: 15 burpees + 300m run

Thursday Option A: Make-up day for testing workouts. Option B: 10mins for quality: max HSPU or 30sec HS hold + 12 heavy KB swings + 30-45sec side plank/side

Friday A. max chin-ups in 60sec. B. 30sec Rowing for metres. C. 4 sets for quality: accumulate 20-30sec L-sit + 10 single leg RDL + max tempo push-ups

Saturday OFF-SITE: 400m run time trial. ON-SITE: 6 sets: 10m prowler push (heavy) + 2x20m farmers walk (heavy). Rest as needed 1-2mins suggested) between exercsies. [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift build to a tough set of 8. B. 2-3 sets: Speed Deadlifts 5x3 EMOM @ approx 80-85% of today's top weight. C. Group Metcon

Workout 2 A, Shoulder Press, Build to a tough set of 3, then 2xmax reps @ 90% of today's top weight. B. Single Arm Front Plank 2x30-60sec/side. C. Group Metcon

Workout 3 A. Back Squat, build to a tough set of 8. B. 1 1/4 Back Squat. 3x5 @ 75-85% of today's top weight C. Group Metcon

Workout 4 A. 4-5 sets, rest 20-30sec between exercises: HS Push-ups (modify as needed with box and/or bands, or just HS hold) 4-10reps + strict chin-ups 4-8reps + 8 single leg RDL. B.Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Back Squat 5x5@77.5%, rest 2min B. Group Metcon

Workout 2 A. alternating: bench press 5x5@75% and chin ups 5x3-5, rest 90sec B. Group Metcon

Workout 3 A. Deadlift 6x3@82.5%, rest 2min B. Front Squat 4x4, rest 90sec C. Pendlay Row 4x8

Workout 4 A. Push Press 3x3, rest 90sec B. 3 sets, alternating every 60-90sec: 3-5 strict press + 2-3 rope climbs C. Group Metcon

Workout 5 A. 4 sets: 8 Bulgarian SS/leg + 30sec max HSPU + single leg side plank 30-45sec/side B. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Front Squat 3x4-6, rest 2mins B. Bulgarian Split Squat 3x6/side C. Group Metcon

Workout 2 A. Muscle-up. 5x3-6reps. B. 4 sets, alternating: chin-up. 5-10reps, rest 60sec narrow hand push-ups for max reps, rest 60sec. C. Paralette Tucked-hold or L-sit hold 4x10-20sec. D. Group Metcon

Workout 3 A. 2 sets: Bully Stretch 60sec/side + 10-20 back flys B. 3 sets: Bench Press 4-6 reps, rest 2mins B. Paused Bench 2x2-4 D. Group Metcon

Workout 4 A. 4-5 sets: HSPU 4-8reps, rest 30-45sec + tucked Front Lever 10-20sec, rest 30-45sec. B. 3 sets: Max Pull-ups + Ring Support Hold + Single leg RDL 10/side. C. 2 sets: Band External rotations 10-20reps + Back flys 10-20reps D. Group Metcon

Workout 5 A. Snatch 6x3 EMOM. B. Clean and Jerk 5x2 EMOM C. Ground to overhead 3x8, rest 60sec. D. 3 stes: 4 reps Paused Back Squat, rest 30sec, max regular back squats at same weight, rest 3mins. [/tab]

[tab title="Training - Weightlifting Team"] Monday A. Snatch Cluster [rep 1 from hips, rep 2 from about knee, rep 3 from floor. Don't drop the bar, keep your grip on it] Build up to a max with the cluster, then drop down 15% for 2 more sets. B. Front Squat 3x2-4 C. 1 1/4 Front Squat 3x3 with 2sec pause

Tuesday A. Jerk from rack. Build to a 3RM B. Shoulder Press 3x2-4reps + max push press, then rest 2-3mins C. Group Metcon

Thursday A. Snatch from block. Build to a 3RM for the day B. Hang Clean + 3 Clean + 1 Front Squat + Jerk. Build to a max C. 3 sets: Front Squat, 3 reps, no rest, Back Squat, max reps-1, no rest, 8 walking lunges/side. 3-5mins between sets. **PUT BLOCKS AWAY PLEASE!!**

Fri/Sat A. 3 Drop Snatch + 3 OH Squat (no pause). Build to a max in this, then 2 sets @ 85-90% of that. B. Group Metcon [/tab]

[/accordiontabs]

WODs for April 27 - May 2, 2015

[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%, then 2-3 rounds of: glute side shuffles to fatigue (5/side) + Band Pull Aparts 10-20reps + 10 inch worms [/tab]

[tab title="Group Metcons"] Monday 6 rounds for time: 6 burpees + 8 box jumps (step down) + 10 ball slams

Tuesday 13mins for Quality: 20sec L-Sit + max tempo push-ups + 10cals airdyne or row.

Wednesday 5 sets: 3 TGU/side + 200m run.

Thursday 10min amrap: 10 KB swings + 20 ovehead walking lunge steps + 30 double unders

Friday A. Farmers Walk. 8min clock to do 5-6 sets of 2x15m B. 4sets: 20sec on, 20sec off: battling ropes, airdyne, shuttles

Saturday 7 sets: 20m prowler sprint + 20m pinch grip farmers walk [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat, build to a tough set of 5. B. 1 1/4 back squats 3x5 @ 75-85% of today's top weight C. Group Metcon

Workout 2 A. Bench Press. Build to a tough set of 1. B. 3 sets: Paused Bench Press (2sec pause) 2reps @ 85-90% of today's top weight, rest 90sec. C. Group Metcon

Workout 3 A. 3 sets, rest 30-60sec between exercises: 15 RDL + 20 walking lunge steps + Weighted Front Plank 60sec B. Group Metcon

Workout 4 A. 5 sets, rest 30sec bewteen exercises: Pull-ups 3-5reps + 15-20sec tuck hold on paralettes. B. 2-3 sets: Back flies 10-20reps. C. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Back Squat 5x5@75%, rest 2min B. Group Metcon

Workout 2 A. Bench Press 5x5@75%, rest 90sec B. 3xmax ring rows (2sec pause @ top) C. Group Metcon

Workout 3 A. Deadlift 5x4@80%, rest 2min B. Front Squat 3x5, rest 90sec C. Pendlay Row 4x10

Workout 4 A. Push Press: build to a tough 3 B. 3 sets, alternating every 90sec: 5 strict press + 5 weighted chins C. Group Metcon

Workout 5 A. 4 sets: 10 Bulgarian SS/leg + 60sec weighted front plank + 20 heavy KB swings B. Group Metcon [/tab]

[tab title="Training - Competition"]

Workout 1 A. Push Press to 1RM. B. HS Push-ups 4-5sets of max. C. Group Metcon

Workout 2 A. Hang Snatch 3x3. B. Clean and Jerk 2x2@70%, 2x2@80% C. Deadlift 2x4@80%

Workout 3 A. Chin-ups 1RM. B. Pull-ups 10 sets of 3 reps EMOM. C. Back Flies 2-3 sets of 10-20reps D. Group Metcon

Workout 4 A. Snatch 7x1 EMOM @ 80-85% B. Jerk from Rack 5x1 EMOM @ 80-85%. C. Back Squat, build to a tough double (not a max). D. 1 1/4 back squat 2x4-6

Workout 5 A. Bench Press to a tough single B. Tempo Push-ups to max. 4 sets. C. Group Metcon [/tab]

[tab title="Training - Weightlifting Team"] Monday A. Snatch Cluster [rep 1 from hips, rep 2 from about knee, rep 3 from floor. Don't drop the bar, keep your grip on it] Build up to a max with the cluster, then drop down 15% for 1 more set. B. Front Squat 2x4-6 C. 1 1/4 Front Squat 2x4 with 2sec pause

Tuesday A. Jerk from rack. Build to a 4RM B. Shoulder Press 3x4-6reps + max push press, then rest 2-3mins C. Group Metcon

Thursday A. Snatch from block. Build to a 4RM for the day B. Hang Clean + 2 Clean + 3 Front Squat + Jerk. Build to a max C. Back Squats 2x4-6 D. 1 1/4 Back Squats 2x4 **PUT BLOCKS AWAY PLEASE!!**

Fri/Sat A. 3 Drop Snatch + 4 Paused OH Squat. Build to a max in this, then 2 sets @ 85-90% of that. B. Group Metcon

[/tab]

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