[spoiler title="Weekly Warmup"] Warm-up 2mins @ 70%: bike, run, row, skip

2-3 rounds of: -12 Wall slide with 2sec pause in the bottom (squeeze hard!!) -15 Shoulder pass throughs -10 OHS [/spoiler]

[spoiler title="Group Metcons"] Monday Complete for time: 5min time trial: max distance on rowing machine or airdyne 5mins rest 5min AMRAP: 5 pull-up 10 push-up 15 bodyweight squat

Tuesday 5 rounds for time: 3 Turkish Get-up/side 10 knee to elbow

Wednesday Jackie For time: 1000 Meter Row 50 Thrusters, 45lbs (30 lbs women) 30 pullups

Thursday 60sec Max KB swings 60sec Rest 60sec Airdyne 60sec Rest 60sec Double Unders 60sec Rest

Friday 15min AMRAP: 15 DB Thrusters (40% 1RM Push Press) 15 Pull-ups 15 Burpees

Saturday 10mins to climb the ladder: 1 Wall Ball 1 Box Jump 2 Wall Ball 2 Box Jump 3 Wall Ball 3 Box Jump ... continue on until the time limit. [/spoiler]

[spoiler title="Foundation"] Workout 1 3-4 sets: A1. FFESS 10, rest 60sec A2 RDL 10, rest 45sec A3. Powel Raise 12, rest 45sec B. Group Metcon

Workout 2 4 sets: A1. Shoulder Press, 5reps across, rest 60sec A2. Chin-ups, max reps, rest 60sec A3. Low Box Step-up OR poliquin step-up (ask your coach), 15 reps/side rest 60sec B. Group Metcon

Workout 3 A1. Back Squat 3x5, rest 30sec A2. Ring Rows 3xmax, 3sec pause at top, rest 90-120sec B. Group Metcon

Workout 4 3-4sets, rest 60sec between stations: A1. Seated DB Press, 8-10reps A2. Good Morning, 10 reps A3. L-sit, accumulate 30sec B. Group Metcon [/spoiler]

[spoiler title="Training"] Workout 1 A1. Back Squat 4x5 @ approx 80% A2. Ring Rows 4xmax reps with 3sec pause at top B. Group Metcon

Workout 2 A1. Press 5x3 @ 85-90%, rest 60sec A2. Chin-ups 5x1-2, rest 60-90sec B. Group Metcon

Workout 3 A. Deadlift. 3x5 [42x0] B. Low Box Step-ups 3x15/side. Rest 30sec between each side. C. Group Metcon

Workout 4 A. Hang Snatch 6x2 B. Snatch Pull 5x3 C. Back Squat, 3x1 @ 90% D. 3mins max double unders

Workout 5 A1. FFESS 4x10, rest 60sec A2. RDL 4x10, rest 60sec A3. Back Flys 4x10-15, rest 60sec B. Group Metcon [/spoiler]

[spoiler title="Competition"] Workout 1 A. Hang Snatch, 7x2 rest as needed. Emphasize full extension B. Back Squat 3x3 @ 88-92%, rest 2-3mins C. 3 sets: 8-15 controlled toe-to-bar, rest as needed, FFESS 8-10reps, rest as needed

Workout 2 A. Bench Press 5x3 @ 80-85%, rest 2-3mins B. Group Metcon C. 3xmax rep strict chins, rest 90sec

Workout 3 A. 5min AMRAP, muscle ups. B1. 3x15 Low Box step-ups, rest 30sec B2. 3x15 Powel Raise, rest 30sec C. Group Metcon

Workout 4 A. Hang Clean @ 80%, 7x1. Rest as needed B. Front Squat 3x1 @ approx 90%, rest 2mins C1. GH Raises 5x8, rest 30-45sec C2. Back Flys 5x15, rest 30-45sec

Workout 5 A. Push Press 1RM, rest as needed B1. Standing DB Press 3x10, rest 60sec B2. Chin-ups 3xmax, rest 60sec C. Group Metcon [/spoiler]

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