[spoiler title="Weekly Warmup"]2mins @ 70%, airdyne, row, skip, jog

2-3 rounds of: -10 strict chin-ups -10 OH Squats, empty bar -10 good mornings, empty bar [/spoiler]

[spoiler title="Group Metcons"] Monday 10,9,8,7,6,5,4,3,2,1 of DB Thrusters @ 40-45% of 1RM Push Press Box Jumps

Tuesday 5min AMRAP: 10 wall ball 30 double unders

Rest 3mins

5min amrap 10 burpees 30 double unders

Wednesday Team Workout: In teams of 2, with only one person working at once, complete the following stations in order:

2000m row OR 150 cals on the airdyne. 200 KB Swings 100 lunges

Thursday 5 rounds for time: 10 Pull-ups 20 KB Swings 200m run

Friday 6min time trial on rower or airdyne

Saturday 2 rounds of: - 1 minute AMRAP wall balls, 20/14 - 1 minute air dyne for cals. - 1 minute AMRAP box jump, 20" - 1 minute AMRAP push press, 75/55 - 1 minute AMRAP row for calories - 1 minute AMRAP: 5 push-ups, 10 air squats. - Rest 3 minutes [/spoiler]

[spoiler title="Foundation"] Workout 1 A1. Back Squat 3x5, add 5-10lbs from last time. Rest 30sec A2. Powel Raise 3x10-15, rest 60-90sec B. Group Metcon

Workout 2 A1. Push Press 5x3, rest 60sec A2. Chin-ups 5xmax reps, rest 60-90sec B1. RDL 3x10, rest 45sec B2. Poliquin Step-up 3x20-25, rest 45sec C. 2x 45-60sec side plank per side, rest 30-60sec between sides.

Workout 3 A1. FFESS 4x8-10, rest 30sec A2. L-Sit, 4sets, accumulate 20-30sec, rest 60sec B. Group Metcon

Workout 4 A1. Back Squat, 3x5, add 5lbs from last time, rest 60sec A2. Wide Grip Pull-ups, 3xmax reps, rest 90sec B. Group Metcon [/spoiler]

[spoiler title="Training"] Workout 1 A. Shoulder Press 8x1 @ 90-95%. No missed reps. rest 60-90sec B. Group Metcon

Workout 2 A1. Back Squat 3x2.2.2 rest 10-15sec during cluster, rest 30sec A2. pull-ups 3xmax reps, rest 2-3mins B. Group Metcon

Workout 3 A. Push Press 8x1 @ 90-95%, no missed reps. rest 60-90sec B. Group Metcon

Workout 4 A. Hang Power Snatch 6x2 B. Back Squat 3x3 [31x1], leave 2-3 reps in the tank. Not limit weights today. C1. RDL 3x10, rest 45sec C2. Poliquin Step-ups 3x20-25/side , rest 45sec

Workout 5 A. 3-4 sets of the following, rest 30-60sec between stations: A1. 30sec hollow body rocks A2. 5-10 ring dips A3. 30sec accumulate L-Sit A4. max push-ups [/spoiler]

[spoiler title="Competition"] Workout 1 A. hang snatch 6x2, for quality, rest 60sec B. back squat 5x5 @ 78-81%, rest 2-3mins C. 3 sets: 8-15 controlled toe-to-bar, rest as needed, RDL 8-10reps, rest as needed

Workout 2 A. Bench Press 5x5 @ 75-78%, rest 2-3mins B. Group Metcon

Workout 3 A. 12min AMRAP - 3 HSPU - 5 Chest to Bar Pull-ups B. 3x15 low box step-ups, rest 30sec between each side C. Group Metcon

Workout 4 A. Clean and Jerk, 6x1 between 70-85%, rest 60sec B. Back Squat 3x2 @ 90%, rest 2mins C. 7 rounds: - 20sec airdyne, - 10 Thrusters @ 40% 1rm push press, - Rest 2.5mins

Workout 5 A. Push Press 6x1 @ 90-95% B. Metcon with group [/spoiler]

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