Again, sorry for the delay, In-laws... :).

[spoiler title="Group Metcons"] Monday 2 rounds: 1min row 1min rest 1min airdyne 1min rest 1min burpees 1min rest 1min skipping 1min rest

Tuesday 5 rounds for time: 30 KB Swings 200m run

Wednesday 5 sets with a 16min cut-off 25 wall ball 200m run rest 90mins

Thursday Work Capacity Test! 2mins time trial. Row or Airdyne for Max meters or calories.

Then complete 3 rounds for quality of: 8-12 strict knee to elbow 40 double unders OR 120 single skips

Friday 4 sets: 3mins sprint of: 5 pull-ups, 10 push-ups, 15 bodyweight squats rest 90sec start up where you left off in the previous round and record total # of rounds completed.

Saturday In teams of two, complete as many rounds as possible in 16mins of: 10 wall ball 10 Push-Ups 10 Box Jumps [/spoiler]

[spoiler title="Foundation"] Workout #1 [20mins] A1. Press 4x5 [21x3], rest 60sec A2. Chins 4x3-6 [40x0], rest 90sec

[18mins] b1. back squat 4x4-6 [30x1], rest 15sec b2. seated DB external rotations 3x8-12 [4010], rest 90sec

[6mins] c1. front plank, 2x40-60sec, rest 30sec c2. band pull aparts 2x15-20reps, rest 30sec

Workout #2 [18mins] A1. Deadlift 5x3 [42x0], rest 15sec A2. narrow hand position push-ups, max reps, rest 90sec B. Group Metcon

Workout #3 A. 3 sets: DB FFESS, 8-10/side, rest 30sec RDL 8-10/side, rest 30sec pull-ups, as many as possible, rest 60sec

B. Group Metcon

Workout #4 a1. ring rows 4x5-10 [20x3], rest 45sec a2. Seated DB Press 4x6-10, rest 45sec a3. knee to elbow 4x6-10, rest 45sec

B. Group Metcon [/spoiler]

[spoiler title="Training"] Workout #1

[25mins] A1. Back Squat 5x3 [30x1], rest 15sec A2. Close Grip Chin-ups [4010], 5xAMRAP, rest 2.5mins

B. Group Metcon

Workout #2 [20mins] A. Shoulder Press 5x5 [31x3]. Rest 2mins B. Group Metcon

Workout #3 A. 2 Hang Power Snatch + 2 OH Squat, 6x1, rest 60-90sec


B. Group Metcon

Workout #4 A. [12mins] Push Press 7x1 @ 90-95%, rest 60sec

[18mins] B1. Deadlift 4x3 [42x0], rest 30sec B2. DB Skull Crushers 4x8-12, rest 90sec

[10mins] C1. toe to bar 3x8-12 controlled tempo, rest 30sec C2. low box step-up 3x12-15, rest 30sec

B.Group Metcon

Workout #5 A. 5 sets for quality: 1min handstandhold against wall ORhandstand push-ups practice 1min hollow body rock

B. 3 rounds for quality: 30sec chest to bar pull-ups 30sec rest 30sec ring push-ups 30sec rest

C. Group Metcon [/spoiler]

[spoiler title="Competition"] Workout 1 A. Hang Power Snatch 5x2 B. Clean + Jerk 6x1 @ 80-85% C. Back Squat 5x3, rest 2-2.5mins

Workout 2 A1. Press 4x5 [21x1], rest 60sec A2. Chins 4x3-6 [40x0], rest 90sec

B. Group Metcon

C. (Optional) 3sets: 10-15 powel raise [40x0], rest 45sec 10-15 DB skull crushers, rest 45sec

Workout 3 A1. Front Squat 5x3 [40x1], rest 60sec A2. GH Raise 5x8, rest 90sec

B. Group Metcon

Workout 4 A. 8min amrap Muscle-up rest as needed B. 8min amrap handstand push-ups C. Metcon with Group

Workout 5 A. 6 sets for Quality: 30sec Chest to bar pull-ups, rest 30sec 30sec ring Dips, rest 30sec

B. [35mins] 7 sets: 30sec spring on airdyne 10 burpees as fast as possible rest 4mins