[accordiontabs] [tab title="Weekly Warmup"] 2mins @ 70% run, row, skip or airdyne 2-3 rounds of: 10 RDL empty bar 10 Russian baby makers 10 low box step-up 15 shoulder pass throughs [/tab]
[tab title="Group Metcons"] Monday In teams of 3, complete 200m row OR 25cals on airdyne, then 15 heavy ball slams. Each team member should complete one round, then switch. Only one team member working at a time. As a team, complete as many rounds as possible in 15mins.
Tuesday 10 rounds for time: 4 Pull-ups 5 DB thrusters 6 Burpees 15min time cap.
Wednesday 3 rounds for max reps. Rest 60sec between rounds. Count your reps for a total score. 60sec wall ball 60sec KB swings 60sec box jumps 60sec push press 60sec row (cals)
Thursday 30sec battling ropes 30sec rest 30sec toe to bar 30sec rest 30sec airdyne 30sec rest
Friday 12min AMRAP: 3 Turkish Get-ups/side 5 man makers Max unbroken pull-ups Write score as: # of rounds; total # of pull-ups.
Saturday Double Death by Wall Ball and burpees. With on running clock, perform 3 wall ball and 3 burpees in the first minute, 4 and 4 in the second minute, 5 and 5 in the third minute, and keep going until you fall off the pace. Rest 1 minute after you fall off the pace. Then drop back down to 3 wall ball and 3 burpees in the next minute. Climb the ladder again as far as possible.
Compare to Dec 5, 2011 [/tab]
[tab title="Foundations"] Workout 1 A. Deadlift 8,5,5,3, rest 2mins B. Low box step-up 2x15 per side. Rest 30sec between sides. C. Group metcon
Workout 2 A1. Shoulder press 3x8, rest 60sec A2. Chin-ups 3x5-10 [30x0], rest 90-120sec B. Group metcon
Workout 3 A. Back Squat 3x5, add 5lbs from last time, rest 2-3mins B. Back Squat 2x5 [60x2], strict tempo, rest 2mins C. Group metcon
Workout 4 A. Push Press 3x5, rest 2mins B1. Pendlay Rows 4x6-8, rest 60-90sec B2. Seated DB Press 4x4-8, rest 60-90sec C. Single Arm Russian KB Swings, 3x10 per side, rest as needed. D. Support on Rings, accumulate 60-90sec OR front plank, Accumulate 2mins [/tab]
[tab title="Training"] Workout 1 A. Front Squat 3x22.214.171.124 Rest 15sec inside cluster, rest 3mins between sets. Go as heavy as possible. B. Group metcon
Workout 2 A. 6mins Split Jerk practice B. Push Press 5x2, rest 2-3mins C. Group metcon
Workout 3 A. Hang Snatch, work to heavy single, then 4x2 @ 85% B. Deadlift, build to heavy set of 3. C. Muscle-up Practice or 5min amrap: 3 dips, 3 chins. D1. HSPU, 4x3 tough reps, rest 60sec D2. RDL 4x6, rest 60sec
Workout 4 A. Back Squat, build to heavy set of 3 B. Low box step-up, 2x15/side C. Group metcon
Workout 5 A. Snatch Pull + Hang Snatch 5x1, rest 60sec B. Should Press, 4x2-3, as heavy as possible C. Group metcon [/tab]
[tab title="Competition"] Workout 1 A. Hang snatch 5x2 B. Power clean & push press 6x1 C. Back squat 4x5@80%
Workout 2 A. Clean + jerk + jerk 5x1 B. Group metcon
Workout 3 A. Bench press 4x5 @ 80% B. Squat 4x2@85% C. RDL 6x8, rest 90sec
Workout 4 A. Snatch 7x2, build to heaviest set of 2 possible for the day, rest 60-90sec B. Group metcon
Workout 5 A. Drop snatch. Work to heavy single B. Squat 4x5@80% C1. DB press 4x4-6, 60-90sec C2. Pendlay row, 4x4-6, rest 60-90sec [/tab]