Category : WOD

29 minutes ago 0
Posted in: WOD
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

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.

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

Training – General

Workout 1
A. Squat 4×5 (ramping), rest 1.5-2min
B. Group Metcon

Workout 2
A. Press 3×2 (ramping), then 1×6-8@80% of today’s heaviest double. Rest 1.5min
B. Kneeling landmine press 3×8/arm
C. Group Metcon

Workout 3
A. single leg RDL 2×10
B. Deadlift 4×5, rest 2min
C. Front Squat 4×4 (roughly 80% of max)
D. Front Plank on rings 3×45-60sec

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

Training – Competition

Workout 1
A. Back Squat 4×4-6 @ 80%. B. Paused Back Squat (pause just above parallel) 2×6. 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. 4×2 Clean + Front Squat + Jerk @ 70-80%. C. Paused [3sec] OH Squat 3×3 D. 3 sets, alternating: Paused Deadlift 4reps with 3sec pause

Workout 4
A. hang snatch technique practice.7×3 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. 4×4, 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

Training – Weightlifting Team

Light Week

Monday
A. Snatch: High Hang. 3×4 @ 60-65%
B. Back Squat 3×3@85%
C. Above Paralell paused squat 1×4 @ 75%
D. Snatch Pull 2×5@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] 3×3 @ 80-85%
C. Group Metcon

Thursday
A. Snatch 6×2 EMOM @ 70%
B. Clean & Jerk 5×1 EMOM @ 75%
C. Front Squat 2×6@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

6 days, 23 hours ago 0
Posted in: WOD
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

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.

Foundations

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

Training – General

Workout 1
A. Goblet Squat with band around knees: 2×8
B. Double pause squat (pause half way down and at bottom) 5×3, rest 2.5min
C. Group Metcon

Workout 2
A. Press 3×3 (ramping), rest 1.5min
B. Kneeling landmine press 3×10/arm
C. Group Metcon

Workout 3
A. single leg RDL 2×10
B. Deadlift 8×3 every 60-90sec for speed
C. Front Squat 4×5 (roughly 75% of max)
D. Single leg side plank 2×30-45sec/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

Training – Competition

Workout 1
A. Back Squat 4×4-6 @ 80%. B. Paused Back Squat (pause just above parallel) 2×6. C. Group Metcon

Workout 2
A. 7×2 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.7×3 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. 4×2: 2 Clean + Jerk @ 70-80%. C. OH Squat 3×6 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

Training – Weightlifting Team

Monday
A. Snatch technique work: high hang + mid hand + from floor. 7 sets @ 60%.
B. Back Squat 4×4-6 @ 80%
C. Above paralell pased squat 2×6 [3sec pause]
D. Deadlift 3×4-6 *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] 4×2-4 @ 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

1 week, 6 days ago 0
Posted in: WOD
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

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

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

Training – General

Workout 1
A. Goblet Squat with band around knees: 3×10
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 3×10/arm
C. Group Metcon

Workout 3
A. Glute star 2×8
B. RDL 3×8, rest 2min
C. Front Squat 3×6 (roughly 70-73% of max)
D. Single leg side plank 2×30-45sec/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

Training – Competition

Workout 1
A. Back Squat 2×6-8. B. Paused Back Squat (pause just above parallel) 3×5. 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 3×4 D. 3 sets, alternating: Paused Deadlift 3×6 with 2sec pause + Bulgarian Split Squat 10/side

Workout 5
A. 6×4 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

Training – Weightlifting Team

Monday
A. Snatch technique work: high hang + mid hand + from floor. 7 sets @ 60%.
B. Back Squat 3×4-6 @ 75%
C. Above parallel paused squat 3×5 [3sec pause]
D. Deadlift 2×6-8

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] 3×4-6
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

2 weeks, 5 days ago Comments Off on WODs for August 4 – 8, 2015
Posted in: WOD
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

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

Foundations

Workout 1
A. Back Squat, build to a tough set of 3, then 2×3 @ 85-90% of today’s weight. B. 2×5 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

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: 3×10
B. Pause Squat (2count pause in the hole) 4×5, rest 2min
C. Group Metcon

Workout 3
A. Glute star 2×8
B. RDL 3×10, 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

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. 6×4 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 5×2 @ 75-80%. B. Clean and Jerk 3×3 @ 70-80%. C. OH Squat 2×6 D. Paused Deadlift 3×5 with 2sec pause. E Bulgarian Split Squat 2×8/side with 5sec lowering phase.

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 2×4-6, beat what you did last week.
B. 2 sets, alternating: OH walking lunges 7/side + GH raise 8reps
C. Snatch Pulls 2×5 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 2×2-4
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

3 weeks, 6 days ago Comments Off on WODs for July 27 – August 1, 2015
Posted in: WOD
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

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.

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

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: 3×10
B. Double pause squat (pause half way down and at bottom) 4×4, rest 2.5min
C. Group Metcon

Workout 3
A. Glute star 3×8
B. RDL 3×12, 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

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. 5×2 Snatch @ 75-80% B. Clean and Jerk 4×2 tough sets. C. OH Squat 3×5. D. Paused Deadlift 3×4 with 2sec pause. E Bulgarian Split Squat 3×12/side with 3sec lowering phase.

Training – Weightlifting Team

Monday
A. 2 Power Snatch + 5 OH Squats. 5 sets.
B. Clean 3×3@70-80%
C. Group Metcon

Tuesday
A. Front Squat 3×6-8, beat what you did last week.
B. 3 sets, alternating: OH walking lunges 10/side + GH raise 12reps
C. Snatch Pulls 3×5 with 4sec lowering phase.
D. 3 sets: chinese plank 45-60sec + weighted front plank 45-60sec

Thursday
A. Jerk 6×2 @ 80-85%
B. Bench Press 3×4-6 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

1 month ago Comments Off on WODs for July 20 – 25, 2015
Posted in: WOD
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

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.

Foundations

Workout 1
A. Back Squat, build to a tough set of 5, then 1×8@90%. B. Bulgarian Splits Squats 2×8/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. Back Squat, build to a tough set of 5, then 1×8@90%. B. Bulgarian Splits Squats 2×8/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 3×8
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: 3×8
B. 3 sets: 15 back flys + 10-12 front step ups against band
C. Pause Squat: 4×3 (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

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 3×3 tough sets. C. Paused Deadlift 3×6 with 2sec pause. D Bulgarian Split Squat 3×12/side with 3sec lowering phase.

Training – Weightlifting Team

Monday
A. 3 Power Snatch + 4 OH Squat. 5 sets.
B. Clean from blocks 4×4
C. Group Metcon

Tuesday
A. Front Squat 3×6-8
B. 3 sets, alternating: OH walking lunges 8/side + GH raise 10reps
C. Snatch Pulls 3×6 with 4sec lowering phase. Then take your time to reset
D. 3 sets: chinese plank 45sec + weighted front planl 45sec

Thursday
A. Jerk 4×4
B. Bench Press 3×4-6
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

1 month, 1 week ago Comments Off on WODs for July 13 – 18, 2015
Posted in: WOD
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

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!

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

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 2×3 @ 75%
B. Bench Press 2×3 @ 80%
KB swing 2×15
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

Training – Competition

Workout 1
A. Back Squat 1@90%, 2×2@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%, 2×2@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 4×2 @ 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

Training – Weightlifting Team

Monday
A. Goblet Squats with band @ knee. 2×10
B. Paused Back Squat with 3sec, hit a 1RM, then regular back squat (no pause) 2×2 at that weight
C. Side Step-up: 2×20/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 6×1 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 2×6-8
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).

1 month, 2 weeks ago Comments Off on WODs for July 6 – 11, 2015
Posted in: WOD
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

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

Foundations

Workout 1
A. Back Squat, build to a tough set of 8, then 1×8@90%. B. Bulgarian Splits Squats 2×8/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

Training – General

DAY 1
A. Squat 3-4×1 (90-95%), rest 2-2.5minB. Bulgarian SS 3×5/legC. Group Metcon

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

DAY 3
A. Deadlift 3×1 (90-95%), rest 3minB. Front squat 3×2, rest 2minC. Chin ups 5×2-3

DAY 4
A. Squat 5×3 (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

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: 5×1@90%, then 2×3@85% B. 5mins for quality: max chin-ups + max HSPU. C. Group Metcon

Workout 3
A. Snatch from block 4×2-3@80%. B. 4 sets: 2 clean + 2 push press + 1 jerk. C. Back Squat 7×2 @ 80% EMOM for speed & quality. D. Deadlift, one tough set of 3 (leave 1-2 reps in the tank), then 5×2 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 4×2@80% 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 2RM, then 4×2 @ 90% of the top weight.
C. Side Step-up: 2×20/side
D. Group Metcon

Tuesday
A. Jerk 4×3-4@80%
B1. Chin-ups 5×3-6reps
B2. HSPU 5×4-10reps
C. 5 sets, alternating: L-Sit Practice on paralettes for 15-30sec + GH raise 6-10reps.

Thursday
A. Speed Squat 10×2 EMOM @ 75%
B1. Bulgarian Split Squat 3×12/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: high hang snatch + hang snatch (from knee) + full snatch
B. 3×4 Clean from blocks @ 70%
C. Bench Press 3×3-5
D. 2-3 sets: 12 single leg RDL + 15 front step-up/side (do all right leg first, then all on right leg)

1 month, 3 weeks ago Comments Off on WODs for June 29 – July 4. 2015
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

2 months ago Comments Off on WODs for June 22 – 27, 2015
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!!!!!