A reminder, since Monday is a holiday, we're running a noon and a 4pm.

[accordiontabs] [tab title="Weekly Warmup"] 2mins @ 70% - run, row, skip, airdyne then 2-3 rounds of: 1 length bear crawl 1 length inch worms 15 shoulder pass throughs 10 cossacks per side [/tab]

[tab title="Group Metcons"] Monday 3 sets: 60sec amrap wall ball 30sec rest 60sec amrap box jumps 30sec rest 60sec amrap ball slams 60sec rest

Tuesday as many rounds in 7 minutes: 5 db push press, heavy 5 KBS, heavy 30 double unders

Wednesday For time: 1,2,3…8,9,10 reps: DB Ground to over head ball slams

Thursday 6 rounds for time: 10 Overhead lunges per side 8 Toes to bar

Friday 3 rounds: 250m row, 15KB swings (heavy), 25 burpees, 15KB Swings, 250m row Rest 5mins

Saturday In teams of 2 with only one person working at a time, complete in order: 80 Turkish Get-ups (40 per side) 120 wall ball [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift 8,5,3, rest 2mins B. FFESS 3x8/side. Rest 45sec between sides. C. group metcon

Workout 2 A1. shoulder press 3x3, rest 60sec A2. pull-ups 3x5-10 [30x0], rest 120sec B. Group Metcon

Workout 3 A. Back Squat 3x5, add 5lbs from last time, rest 2-3mins B. 1 ¼ Back Squat 2x4 with 3sec pause at ¼ position, rest 90sec C. Group Metcon

Workout 4 A. Push Press 4x3, rest 2mins B1. RDL 3x8/side, rest 60-90sec B2. Seated DB Press 4x4-8, rest 60-90sec C. 3x10 knee to elbow, rest as needed D. Support on Rings, accumulate 60-90sec OR front plank, Accumulate 2mins [/tab]

[tab title="Training"] Workout 1 A. Front Squat 3x1.1.1.1 Rest 15sec inside cluster, rest 3mins between sets. Go as heavy as possible. Compare to week of Feb 6. 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 4x3 @ 85% B. Speed Deadlift, 8x2 @ 60%. Perform each set on the minute. Pull bar as fast as possible on each set. C. Muscle-up Practice or 5min amrap: 3 dips, 3 chins. D. RDL 4x6, rest 90sec

Workout 4 A. Back Squat, 3x2 @ 80% B. low box step-up, 2x15/side C. Group Metcon

Workout 5 A. Snatch Pull + Hang Snatch 5x1, rest 60sec B. Should Press, 3x3 @ 80% C. Group Metcon [/tab]

[tab title="Competition"] Workout 1 A. snatch 5x2 @ 70% B. power clean, 5x3 @ 65% C. back squat 3x3 @ 80%

Workout 2 A. clean + jerk + jerk @ 80% 4x1 B. metcon

Workout 3 A. bench press 3x3 @ 80% B. front squat 3x1@75% C. RDL 2x8, rest 90sec

Workout 4 A. snatch 2x1 @ 80%, 1 @ 85% B. metcon

Workout 5 A. drop snatch. 4x1 @ weight best snatch. B. squat 3x3@85% C1. DB press 2x4-6, 60-90sec C2. pendlay row, 2x4-6, rest 60-90sec [/tab]

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