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[accordiontabs] [tab title="Weekly Warmup"] 2mins @ 70%, airdyne, row, skip, run. Then 2-3 rounds of: -3-5 wall walks OR 1 lap bear crawl -10 reverse lunges per side -10 good morning with empty bar [/tab]

[tab title="Group Metcons"] Monday 5 sets: 30sec battling ropes 30sec rest 30sec ball slams 30sec rest 30sec airdyne or row 30sec rest

Tuesday In teams of two with only one team member working at a time, complete the following for time. Divide the work any way you see fit. 200 double unders 100 wall ball 50 pull-ups

Wednesday 2 sets, for max reps: 60sec push press @ 45% 60sec burpees 60sec box jumps 60sec row for cals 60sec rest

Thursday For reps: 4mins max double unders 1min rest 3mins max anchored sit-ups 1min rest 2mins max KB swings 1min rest 1min max ring dips or push-ups

Friday For time: Row 500m 50 OH walking lunges (25/side) 30 toes to bar

Saturday For time: 30 wall ball 30 pull-ups 30 box jumps 30 knee to elbows 30 KB Swings 30 ball slams 30 double unders [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift 8,8,5,3 rest 2mins B. Group Metcon

Workout 2 A. Shoulder Press 3x5, rest 2mins B. Chin-ups negatives – lower as slowly as possible. Weighted if possible. 4 sets of 3. rest 2mins C. Group Metcon

Workout 3 A. Back Squat 3x5, rest 2mins. Add 5-10lbs from last time. B. Back Squat 2x5 at a 6030 [tempo], rest 90sec C. Group Metcon

Workout 4 3 sets, rest 45-60sec between stations A1. Pendlay Row 8 reps A2. Skin the cat 3-6 reps, OR toe to bar 10 reps. A3. DB Low Box Step-up 15 reps. B. Group Metcon [/tab]

[tab title="Training"] Workout 1 A1. Front Squat 3x3, rest 30sec A2. Back Squat 3x5-8, rest 3mins *use same weight as front squat B. Group Metcon

Workout 2 A. Push press 3x5, rest 2mins B. Shoulder press 3x6-8, rest 2mins C. Group metcon

Workout 3 A. 2 hang snatch + 3 OH Squats, 6 sets. rest 2mins B. Deadlift 8,5,3, rest 3mins C. 4 sets: -handstand push-ups, max reps. OR DB seated press 5-10reps, rest 60sec -RDL 6 reps, rest 60sec -toes to bar 10 reps, rest 60sec

Workout 4 A. 6mins muscle-up practice OR 6mins of AMRAP for quality: 3 chins + 3 dips B. Split Jerk from behind the neck. Technique work. Sets of 3. C. Group Metcon

Workout 5 A. Snatch Pull + Hang Snatch + OH Squat 6x1, rest 60sec B. Back Squat 3x3 @ 85%, rest 2mins C. Group Metcon [/tab]

[tab title="Competition"] Workout 1 A. Snatch, work to heavy single, then 3x1 @ 95% B. Drop snatch + 2 OH Squat 3x1. Hold bottom position for 3sec. C. Back squat 3x1.1.1

Workout 2 A1. Bench Press 4x2.1.1, rest 15sec within cluster. Rest 90sec A2. Chins 4x1.1.1, rest 15sec within cluster. rest 2mins B. Group Metcon

Workout 3 A. 7 mins, AMRAP HSPU B. 7 sets: 45sec airdyne @ 95%. Rest 4mins

Workout 4 A. Clean and jerk, work to heavy single, then 3x2 @ 90% B. Front squat, work up to 3RM for the day C. RDL 4x8

Workout 5 A. Shoulder press 4x1.1.1, rest 15sec in cluster, rest 3mins between sets. B. Group Metcon [/tab]


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