Category : WOD

11 minutes ago 0
Posted in: WOD
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

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.

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

Training – General

DAY 1
A. Squat 3×3 ramping (final set 0-1 reps in the tank), rest 2-2.5min
B. Walking lunge 3×6/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 3-4×2 (85-90% of today’s top weight)
C. Group Metcon

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

DAY 4
A. Squat 6×3 (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

Training – Competition

Workout 1
A. Back Squat 5×1@90%.
B. Paused Squat 2×5@75% (3sec pause)
C. Group Metcon

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

Workout 3
A. Snatch 3×3@75%.
B. 4 sets: 2 cleans + 4 push press.
C.Front Squat 5×2 @ 85% every 90sec.
D. Deadlift, 2×1@90%, then 1×5@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 7×3@70% EMOM.
B. Single Leg Side Step-up 3×15/side + 15 single leg RDL/side.
C. Group Metcon

Training – Weightlifting Team

Monday
A. Goblet Squats with band @ knee. 2×10
B. Paused Back Squat with 3sec, hit a 3RM, then 3×3 @ 90%.
C. Side Step-up: 2×15/side
D. Group Metcon

Tuesday
A. Jerk 3×5@75%
B1. Chin-ups 5×4-8reps
B2. HSPU 5×4-8reps
C. 5 sets, alternating: L-Sit Practice on paralettes for 15-30sec + GH raise 6-10reps.

Thursday
A. Speed Squat 8×3 EMOM @ 70%
B1. Bulgarian Split Squat 3×10/side (3sec lowering phase)
B2. Back Flys 3×10-15reps
B3. Scare Crow External rotations with band 3×10-15
C. Group Metcon

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

1 week ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70%, bike, run, skip or row, then 2-3 rounds of: 15 bootstrap squats + glute star drill 5×5/side or to fatigue + 15-20 shoulder pass throughs

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

Foundations

Workout 1
A. Back Squat, build to a tough set of 3. B. Tempo [5sec down] back squats 3×3@ 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

Training – General

DAY 1
A. Squat 5×4, rest 2min
B. Bulgarian SS 3×6-8/leg
C. Group Metcon

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

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

DAY 4
A. Press 4×3
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

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 4×2. 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 4×1@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

Training – Weightlifting Team

Monday
A. Goblet Squats with band @ knee. 2×10
B. Paused Back Squat 3×5 with 5sec pause @ 60%
C. Group Metcon

Tuesday
A. Jerk 3×5@65%
B1. Chin-ups 5×4-8reps
B2. HSPU 5×4-8reps
C. 5 sets, alternating: L-Sit Practice on paralettes for 15-30sec + GH raise 6-10reps.

Thursday
A. Speed Squat 7×3 EMOM @ 60%
B1. Bulgarian Split Squat 3×8/side (3sec lowering phase)
B2. Back Flys 3×10-15reps
B3. Scare Crow External rotations with band 3×10-15
C. Group Metcon

Friday/Saturday
A. Snatch 3×3@70%
B. Clean from Block 3×5 @ 60%
C. Bench Press 2×6-8
D. 2-3 sets: 12 single leg RDL + 15 side step/side

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!!!!!

2 weeks ago Comments Off on WODs for June 15 – 20, 2015
Posted in: WOD
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

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

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 3×4 @ 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

Training – General

DAY 1
A. Squat 4×5, rest 2min
B. Walking lunge 3×8/leg (DB or BB)
C. Group Metcon

DAY 2
A. Bench 3×5, rest 1.5-2min
B. Pause bench 3×3 (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 4×3, rest 2min
C. Chin ups 3×4-6

DAY 4
A. Press 3×4
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

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

Workout 4
A. 2 sets: Bully Stretch 60sec/side + 10-20 back flys B.Bench Press 5×2-4@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

Training – Weightlifting Team

Monday
A. Glute Side Shuffle + back flys. 3 sets to fatigue.
B. Tempo Back Squats 3×4-6. Start @ 75% and build as you’re able. 5sec lowering phase.
C. Group Metcon

Tuesday
A. Jerk 5×3@70-75%
B. Paused Snatch Pull 3×5@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 3×5 @ 70%.
B. Clean and Jerk 3×3 @ 70-75%.
C. Bench Press build to a tough set of 2, then 5×2 @ 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, 3×8-10/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

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.

3 weeks ago Comments Off on WODs for June 8 – 13, 2015
Posted in: WOD

Powerlifting Registration Form

Quantum Powerlfting Registration.pdf
Quantum Powerlfting Registration.docx


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

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.

Foundations

Workout 1
A. Back Squat, build to a tough set of 5. B. Tempo [5sec down] back squats 2×5 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

Training – General

DAY 1
A. Squat 3×6, rest 2min
B. Bulgarian SS 3×8/leg
C. Group Metcon

DAY 2
A. Bench 3×6, rest 1.5-2min
B. Pause bench 3×4 (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 4×4, rest 2min
C. Chin ups 3×5-8

DAY 4
A. Press 3×5
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

Training – Competition

Workout 1
A. Back Squat 3×1@85%. Then 3×4-6@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 4×3 EMOM @ 70%, 4×2@75%, 3×1@80% B. Power Cleans 6×4 EMOM. C. Paused Back Squat 4×3-5reps with 3sec pause. D. Deadlift 2×6-8@75%

Workout 4
A. 2 sets: Bully Stretch 60sec/side + 10-20 back flys B.Bench Press 4×4-6@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

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 2×6 @ 70% with 5sec lowering phase. C Group Metcon

Tuesday
A. Paused Snatch Pull 3×5@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, 3×8-10/side + snatch grip RDL 12reps + side plank 60sec/side. Rest as needed. B. Group Metcon

Friday
A. Snatch from block 3×3 @ 70%. B. Clean from block 3×3 @ 70%. C. Bench Press build to a tough set of 5, then 2×5@ 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!!**

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.

4 weeks ago Comments Off on WODs for June 1 – 6, 2015
Posted in: WOD
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

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

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. 3×3 @ 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

Training – General

DAY 1
A. Squat 3×8, rest 2-2.5min
B. Walking lunge 3×10/leg (DB or BB, NOT oh)
C. Group Metcon

DAY 2
A. Bench 3×8, rest 1.5-2min
B. Pause bench 3×5 (85-90% of today’s top weight, 2sec pause on the chest)
C. Group Metcon

DAY 3
A. Deadlift 4×5, rest 2-2.5min
B. Front squat 4×5, rest 2min
C. Chin ups 3×6-10

DAY 4
A. Press 3×6
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

Training – Competition

Workout 1
A. Front Squat 3×1.1.1, B. Paused Front Squat 2×4 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 3×5. B. Power Cleans 6×4 C. Back Squat 3×8-10reps. D. Snatch grip RDL 2×15 (use straps)

Workout 4
A. 2 sets: Bully Stretch 60sec/side + 10-20 back flys B. 3 sets: Bench Press 5×2@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

Training – Weightlifting Team

Monday
A. Snatch 2×1@90%
B. Clean and to 2×1@85%, 1@90%
C. Front Squat build to one tough set of 2.1.1

Tuesday
A. Snatch from block 3×2@75%
B. Clean from block 3×2@75%
C. Snatch Pull 3×2@115%

Thursday
A. Snatch up to 80%
B. Clean and Jerk up to 80%
C. Back Squat 6×2 EMOM @ 75%

Saturday
SUPER SHOW!
or
Snatch 1RM
Clean & Jerk 1RM

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.

1 month ago Comments Off on WODs for May 25 – 30, 2015
Posted in: WOD

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

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

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..

Foundations

Workout 1
A. Back Squat, build to a tough set of 8. B. back squats 2×5 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

Training – General

Workout 1
A. Back Squat 3×3@90%, rest 2min
B. Group Metcon

Workout 2
A. Bench Press 3×4@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 3×1, rest 2min
B. Deadlift 4×5@75-80%, rest 2min
C. Pendlay Row 4×5

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 3×1-2 @ that weight
B. 3 sets: 10 incline DB press + 5-8 tough chin ups
C. Group Metcon

Training – Competition

Workout 1
A. Front Squat 3×3.1.1, rest 15sec inside cluster, rest 3mins between sets. B. Bulgarian Split Squat 3×8/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 4×10-20sec. D. Group Metcon

Workout 3
A. Snatch Build to a tough tripple, then 4×1 EMOM at that weight B. Thrusters 3 heavy sets of 8-12reps. C. Paused Back Squat, 3×5 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 3×5 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

Training – Weightlifting Team

Monday
A. Snatch. Build to a tough double, then 3×1 at 95%
B. OH Squat 2RM
C. Back Squat 3×3

Tuesday
A. Clean from block, 3×3@ 75%
B. Jerk 3×2-4reps
C. Group Metcon

Thursday
A. Snatch. 7×1 EMOM at 70-85%
B. Snatch Pull 3×3 @ 115%
C. Front Squat 3×1.1.1

Friday
A. Clean and Jerk, Build to a tough single, then 3×1@90%
B. Jerk, 5×1 tough sets.
C. Group Metcon (optional)

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.

1 month, 1 week ago Comments Off on WODs for May 18 – 23, 2015
Posted in: WOD
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

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.

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. 3×5 @ 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

Training – General

Workout 1
A. Back Squat 4×4@85%, rest 2min
B. Group Metcon

Workout 2
A. Bench Press 4×4@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 6×2@80% (for speed) EMOM
B. Front Squat 4×2, rest 90-120sec
C. Pendlay Row 4×5

Workout 4
A. Push Press: up to a heavy 2, then 3×1 @ 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

Training – Competition

Workout 1
A. Front Squat 4×2-3, rest 2mins
B. Bulgarian Split Squat 3×8/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 4×10-20sec.
D. Group Metcon

Workout 3
A. Snatch 6×2 EMOM
B. Thrusters 3×6-8reps.
C. Back Squat, 2×6-8
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 3×1-2
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

Training – Weightlifting Team

Monday
A. Snatch Build to a tough tripple, then 3×1 at top weight
B. OH Squat to 3RM
C. Back Squat to a tough set of 5, then 2×5@90%

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

Thursday
A. 2 Snatch pick-up + 1 Snatch + 1 OH Squat, to max for the day
B. Paused Snatch Pull 3×5 @ 80-95%
C. Front Squat 3×2.1.1

Friday
A. Clean and Jerk, Build to a tough double.
B. Jerk, 5×1 tough sets.
C. Group Metcon (optional)

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.

1 month, 2 weeks ago Comments Off on WODs for May 11 – 16, 2015
Posted in: WOD
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

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.

Foundations

Workout 1
A. Back Squat, build to a tough set of 3. B. back squats 4×1 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

Training – General

Workout 1
A. Back Squat 5×5@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 5×2@87%, rest 2min
B. Front Squat 4×3, rest 90sec
C. Pendlay Row 4×6

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

Training – Competition

Workout 1
A. Front Squat 3×2-4, rest 2mins B. Bulgarian Split Squat 3×6/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 4×10-20sec. D. Group Metcon

Workout 3
A. Snatch from block 4RM. B. Thrusters 4×4-6reps. C. Deadlift, 2×6-8 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 2×2-4 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

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, 2×2@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. 3×1@85-90%
B. Shoulder Press 2×2-4
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

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.

1 month, 3 weeks ago Comments Off on WODs for May 4 – 9, 2015
Posted in: WOD
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

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.

Foundations

Workout 1
A. Deadlift build to a tough set of 8. B. 2-3 sets: Speed Deadlifts 5×3 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 2×30-60sec/side. C. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 8. B. 1 1/4 Back Squat. 3×5 @ 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

Training – General

Workout 1
A. Back Squat 5×5@77.5%, rest 2min
B. Group Metcon

Workout 2
A. alternating: bench press 5×5@75% and chin ups 5×3-5, rest 90sec
B. Group Metcon

Workout 3
A. Deadlift 6×3@82.5%, rest 2min
B. Front Squat 4×4, rest 90sec
C. Pendlay Row 4×8

Workout 4
A. Push Press 3×3, 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

Training – Competition

Workout 1
A. Front Squat 3×4-6, rest 2mins B. Bulgarian Split Squat 3×6/side C. Group Metcon

Workout 2
A. Muscle-up. 5×3-6reps. 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 4×10-20sec. 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 2×2-4 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 6×3 EMOM. B. Clean and Jerk 5×2 EMOM C. Ground to overhead 3×8, rest 60sec. D. 3 stes: 4 reps Paused Back Squat, rest 30sec, max regular back squats at same weight, rest 3mins.

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 3×2-4
C. 1 1/4 Front Squat 3×3 with 2sec pause

Tuesday
A. Jerk from rack. Build to a 3RM
B. Shoulder Press 3×2-4reps + 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

2 months ago Comments Off on WODs for April 27 – May 2, 2015
Posted in: WOD
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

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

Foundations

Workout 1
A. Back Squat, build to a tough set of 5. B. 1 1/4 back squats 3×5 @ 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

Training – General

Workout 1
A. Back Squat 5×5@75%, rest 2min
B. Group Metcon

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

Workout 3
A. Deadlift 5×4@80%, rest 2min
B. Front Squat 3×5, rest 90sec
C. Pendlay Row 4×10

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

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 3×3. B. Clean and Jerk 2×2@70%, 2×2@80% C. Deadlift 2×4@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 7×1 EMOM @ 80-85% B. Jerk from Rack 5×1 EMOM @ 80-85%. C. Back Squat, build to a tough double (not a max). D. 1 1/4 back squat 2×4-6

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

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 2×4-6
C. 1 1/4 Front Squat 2×4 with 2sec pause

Tuesday
A. Jerk from rack. Build to a 4RM
B. Shoulder Press 3×4-6reps + 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 2×4-6
D. 1 1/4 Back Squats 2×4
**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