[spoiler title="Weekly Warmup"]Weekly Warm-up: 2mins run, bike, row or skip

2-3 rounds of: 10 FFESS/side 10 Cossacks/side 10 push-ups 10 shoulder pass throughs [/spoiler]

[spoiler title="Group Metcons"] Monday “Annie” For time, Rounds of 50, 40, 30, 20 and 10 reps of: Double-Unders Anchored Sit-Ups

Tuesday Complete as many rounds and reps as possible in 5 minutes of: 5 Burpees 5 Pull-Ups (chest-to-bar pull-ups for advanced athletes) Rest 3mins, then: 6x20sec battling ropes, rest 60sec

Wednesday SLEDs!!! 7x100m, rest approx 90sec

Thursday Four sets for times of: Row 500 Meters OR airdyne for 90sec 20 Kettlebell Swings 20 Wall Ball Shots Rest 4 minutes

Friday Progress as far as possible in 10:00 on an ascending ladder (1-2-3-4-5-6…) of: DB Thrusters @ 40-50% of 1RM push press Pull-ups

Saturday 2 rounds: 60sec airdyne or rowing 30sec rest 60sec KB Swings 30sec rest 60sec box jumps 30sec rest 60sec push-ups Rest 2mins [/spoiler]

[spoiler title="Foundation"] Workout #1 A1. **Deadlift 3x5, ramping sets. Rest 15sec. A2. Push-ups, 3xmax, perfect form, Rest 2mins **Select a max weight that leaves about 10% capacity untouched. We will be building on this in future workouts.

B. Group Metcon

Workout #2 A1. Press 4x8 [21x3], rest 60sec A2. Chins 4x6-10 [40x0], rest 90sec

B1. **back squat 3x5, controlled tempo on lowering phase, sets across, rest 30sec B2. seated DB external rotation, 3x10-15, rest 90sec **Select a max weight that leaves about 10% capacity untouched. We will be building on this in future workouts.

C. 4mins max double unders

Workout #3 3-4 sets of: A1. Ring Rows, max reps [20x3], rest 30-60sec A2. 5 Heavy Turkish Get-ups per side, rest 30-60sec A3. Hollow Body Holds, accumulate 30sec A4. Push-ups, perfect form. Done for quality, max reps. Rest 30sec

B. Group Metcon

Workout #4 A1. FFESS, 3x6-8 [30x0], rest 30sec A2. Knees to Elbows 3x6-10, rest 30sec A3. Double Under Practice 3x2mins, rest 90-120sec

B. Group Metcon [/spoiler]

[spoiler title="Training"] Workout #1 A1. Front Squat 3x1., rest 10-15sec during cluster, rest 30sec A2. Pull-ups 3xMax Reps, rest 2-3mins

B. Group Metcon

Workout #2 A. Shoulder Press 6x3, Rest 2mins

B. Group Metcon

Workout #3 A. Deadlift. 3 progressively heavier sets of 5. Perfect form. Rest 30sec

B. Low Box Step-up 3x15, rest 1.5-2mins

C. Group Metcon

Workout #4 A. Hang Power Snatch 6x2, rest 60sec

B. Push Press, 6x2, rest 60sec

C. 20 Turkish Get-ups per side. Slow and Steady.

Workout #5 A. 3-4 sets, rest 30-60sec between stations as needed: A1. Accumulate 20sec of handstand hold A2. Accumulate 30sec of L-sit A3. Ring Dips, max reps A4. Strict Chin-ups, max reps

B. Group Metcon [/spoiler]

[spoiler title="Competition"]


Workout #1 A. hang power snatch 7x2, for quality, rest 60sec

B. back squat 5x5 @ 75-78%, rest 2-3mins

C. 3 sets: L-sit, accumulate 30sec, rest as needed, GH raise 6-8reps, rest as needed

Workout #2 A. shoulder press 5x5 @ 75-78%, rest 2-3mins

B. group metcon

Workout #3 A. 8min amrap Muscle-up rest as needed

B. 8min amrap handstand push-ups

C. Group Metcon

Workout #4 A. Clean and Jerk, 6x1 between 70-85%, rest 60sec

B. Front Squat 5x3 @ 80-85%, rest 2mins

C. 7 rounds: 15 pull-ups 20sec airdyne Rest 2.5mins

Workout #5 A. Push Press 6x3 @ 80-85%

B. Group Metcon