Reminder: Monday classes, 12pm, 5pm and 6pm.Tuesday is back to normal.

[spoiler title="Weekly Warmup"] 2mins @ 70%: run, row, skip, airdyne 2-3 rounds of: -15 shoulder pass throughs -10 no money drill -10 FFESS per side -10 squats with band around knees [/spoiler]

[spoiler title="Group Metcons"] Monday 2 rounds: 60sec airdyne or rowing 30sec rest 60sec KB Swings 30sec rest 60sec double unders 30sec rest 60sec push-ups Rest 2mins

Tuesday For time, complete in order: 30 Turkish Get-up (15 per side) 30 toe to bar 50 Wall Ball

Wednesday 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 (compare to Sept 16 2011)

Thursday In teams of 3 complete as many rounds as possible in 15mins of: 200m row.

Friday 4 rounds: 30sec battling ropes 60sec rest 30sec airdyne sprint 60sec rest 30sec max toe to bar 60sec rest

Saturday In teams of 3 complete as many rounds as possible in 15mins of: 10 heavy dumbbell thrusters, approx 50% 1RM push press 10 burpees, jump for MAX height One teammate will complete a full round, then switch off. Goal is to move as fast as possible. [/spoiler]

[spoiler title="Foundation"] Workout 1 A. Back Squat 3x5, rest 2mins, add 5lbs from last time. B. 2 sets per side of 15 low box step-ups OR 20-25 poliquin step-ups. Rest 45sec between sides. C. Group Metcon

Workout 2 A. Shoulder Press 3x5, rest 60sec. B. Strict Pull-ups 3xmax at tempo [4010], rest 90-120sec C. Group Metcon

Workout 3 A. RDL 4x8, rest 2mins B1. DB Reverse Lunge Alternating 3x8 per side. Rest 45sec B2. Pendlay Row 3x8-12, rest 45sec C. 5mins: 20 double unders, 5 push-ups OR double under practice. D. Side Plank, 2x45-75sec, rest 45sec between sides

Workout 4 3 sets, rest 45sec between exercises: A1. Standing Single Arm DB Press, 5-10 reps A2. Chin-up negatives, weighted if possible. 3 reps as slow as possible. A3. Good Morning, 10reps B. Group Metcon [/spoiler]

[spoiler title="Training"] Workout 1 A. Back squat 3x2.1.1, rest 15sec within cluster. Rest 3mins between sets B. Group Metcon

Workout 2 A. Push press 5x2-3, rest 2-2.5mins B. Group Metcon

Workout 3 A. Hang snatch. 7x2, rest 60-90sec B. Drop snatch 5x2, rest 60-90sec C. Snatch Grip Deadlift 4x3, rest 2-3mins D. 7mins amrap: max reps strict chin-ups, 2 heavy TGU/side

Workout 4 A. Shoulder press 4x3.2.1, rest 15sec within cluster, rest 2-3mins between sets. B. Group Metcon

Workout 5 A. 15mins snatch practice B. Front Squat 4x1-2, rest 2.5-3mins C. RDL 3x8 D. 5mins amrap: 8 toe to bar, 4 heavy DB Thrusters, 2 tall box jumps. [/spoiler]

[spoiler title="Competition"] Workout 1 A. Snatch. 4x2 @80-85% B. Clean and Jerk. Work to heavy single, then 3x1 @ 85% C. Back Squat 4x3-6 [30x1] D1. RDL 2x10 D2. Chins 2xmax [3010]

Workout 2 A. Bench Press 3x5, 1x5+ @ 82%, rest 2-2.5mins B. Group Metcon

Workout 3 A. Snatch Pull + Hang Snatch 6x1 @ 75% B. Muslce-up AMRAP 5mins C. Group Metcon

Workout 4 A. Clean and Jerk 4x1 @ 85% B. Press 3x5, 1x5+ @ 82% C. Deadlift 3@80%, 3@85%, 2-3 @ 90%

Workout 5 A. Three sets, not for time, of: Unbroken Muscle-Ups x 2-6 reps Unbroken Double-Unders x 30-50 reps Unbroken Strict Handstand Push-Ups x 6-12 reps

B. 2 sets of: Row 2000 Meters Rest exactly 4 minutes between sets. [/spoiler]