[accordiontabs] [tab title="Weekly Warmup"] 2mins @ 70%, run, row, skip, airdyne, then 2-3 rounds of: -15 inchworms -10 squats with band around knees -10 wall slides with 3sec pause at bottom [/tab]

[tab title="Group Metcons"] Monday In teams of 3, with only 1 person working at a time, complete: 5 sets each of: 250m row or 20cals on the airdyne

Tuesday 5 sets: 30sec ring dips or push-ups 30sec KB Swings 30sec rest 30sec knee to eblow 30sec box jumps 30sec rest

Wednesday 4mins: 5 pull-ups, 10 push-ups, 15 bodyweight squats 3mins rest 4mins: row or airdyne 3mins rest 4mins: 10 ball slams, 30 double unders

Thursday AMRAP 7mins: 10 thrusters @ 40% 1RM push press 5 burpees

Friday 5 rounds for time: 8 OH Squat at 50% 1RM, or, 8 OH walking lunges per side. 8 man makers

Saturday For time: 2mins, amrap KB swings 1min rest 2mins, amrap ball slams 1min rest 2mins, amrap, pull-ups 1min rest 2mins, amrap, wall ball [/tab]

[tab title="Foundations"] Workout 1 A1. shoulder press 4x3, rest 15sec A2. ring rows, 4xmax reps, rest 2mins B. Group Metcon

Workout 2 A. Back Squat 3x5 B. Back Squat, 1+1/4, 2x5. 3sec pause at the quarter position C. Group Metcon

Workout 3 3 sets, 60sec rest between exercises: A1. RDL 8 reps A2. Chin-ups max reps A3. DB seesaw press 8-10 reps per side

Workout 4 3 sets: 60sec rest between exercises A1. FFESS 10reps/side A2. Skin the cat, 3x3-6 OR accumulate 30sec of L-sit A3. DB Bent-over Row 10-12 per side [/tab]

[tab title="Training"] Workout 1 A. push press. In 8mins, work to a heavy set of 3. B1. Press 3x5, rest 60sec B2. chin-ups 3x3-6, rest 90-120sec C. Group Metcon

Workout 2 A. front squat 4x3 [30x2], rest 2-2.5mins B. Group Metcon

Workout 3 A. hang snatch. Work to heavy single, then 5 sets of: 2 hang snatch + 1 OH Squat @ 80% of that. rest 60-90sec B. snatch grip deadlift 4x4 [42x1], rest 2mins C. Muscle-up Practice or 5min amrap: 3 dips, 3 chins. D1. HSPU, 4x3 tough reps, rest 60sec D2. RDL 4x10, rest 60sec

Workout 4 A1. Back Squat 4x3 [40x2] @ 80-85%, rest 60sec A2. chin-ups 4x4-6, rest 90sec B. Group Metcon

Workout 5 A. Hang Snatch 5x2, rest 60sec B. Speed Deadlift 8x2 @ 60% on the minute. Move the bar as fast as possible. C. Group Metcon [/tab]

[tab title="Competition"] Workout 1 A. Hang snatch 5x2 B. Power clean & push press 6x1 C. Back squat 4x6@75%

Workout 2 A. Clean + clean + jerk 5x1 @ 85% B. Group Metcon

Workout 3 A. Bench press 4x6 @ 75% B. Squat 4x3@75% C. RDL 6x8, rest 90sec

Workout 4 A. Snatch 2x2 @ 70%, 2x2@75%, 2x2@85%, rest 60sec B. Group Metcon

Workout 5 A. Drop snatch. Work to heavy single B. Squat 4x6@75% C1. DB press 4x6-10, 60-90sec C2. pendlay row, 4x6-10, rest 60-90sec [/tab]