Thanks to everyone that came down to Yonge and Dundas on Saturday! [accordiontabs] [tab title="Weekly Warmup"] 2mins @ 70% row, run, skip, or bike, then 2-3 rounds of: 10 Russian baby makers 10 Rear foot elevated split squats/side (i.e. bulgarian split squats) 15 Shoulder pass throughs 15 Band pull aparts [/tab]

[tab title="Group Metcons"] Monday Choose your own adventure: CF Games workout #1 (7min AMRAP burpees to 6ft target) OR 7min amrap: 10 ball slams, 5 tough box jumps

Tuesday In teams of two with only one team member working at once, complete: 12min amrap: 10 pull-ups 15 wall ball *each team member should complete a full round before rotating

Wednesday *training and advanced group = barbell thrusters. Foundations group = dumbbell thrusters 30 thrusters – 45% push press 1RM 10 KBS 20 thrsuters 20 KBS 10 thrusters 30 KBS

Thursday 4 sets: 60sec airdyne 4 mins rest

Friday 4 sets: 30sec battling ropes 60sec rest 30sec row sprint 60sec rest 30sec toe to bar 60sec rest

Saturday 4 sets: On a 3 min running clock, complete: 12 DB snatch per side, 12 ball slams, and then as many double unders as possible in the remaining time. If you don’t have doubles, do singles. Rest 1min between sets. Score is total # of double unders completed. [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat 3x5, add 5lbs from last time. rest 2mins B. RDL 3x10. Rest 90sec C. group metcon

Workout 2 A1. shoulder press 3x8, rest 60sec A2. chin-ups negatives, weighted if possible. 3reps, rest 90-120sec *A2 notes: aim for an 7-10sec lowering phase in the chin-up. Jump up to the top. B. Group Metcon

Workout 3 A1 Rear foot elevated split squat with dumbbells, 4x8 per side. Rest 45sec between each side. A2. Good Mornings 4x8, rest 60-90sec B. Group Metcon

Workout 4 A. Push Press. Find 1RM B1. Skin the Cat 3x3 OR L-Sit 3x accumulate 30sec, rest 45sec B2. low box step-up 3x10, rest 45sec C1. chin-ups 3x2-4 [4010], rest 90sec C2. ring dips 4x4-8, rest 90sec D. Support on Rings, accumulate 60-90sec OR front plank, Accumulate 2mins *If you have any shoulder issues, ask your coach for a substitution for ring dips. [/tab]

[tab title="Training"] Workout 1 A. Push Press 1RM B. Front Squat 1RM C. Split Jerk practice 10mins

Workout 2 A. Deadlift 1RM B. Chin-up 1RM C. Group Metcon

Workout 3 A. Hang Snatch 1RM B. 6 sets: Snatch pick-up drill from floor x2 + hang snatch @ 75-80% of weight used in part A. C. Group Metcon

Workout 4 A. Muscle-up Practice OR Split Jerk Practice – 10mins B1. Back Squat 3x3 @ 80%, rest 90sec B2. Chin-ups 3xmax reps [4010], rest 90sec C. RDL moderate weight, 4x8, rest 2mins D. Accumulate 90sec of ring support

Workout 5 A. shoulder press 3x3-4reps @ 80% B. Russian KB Swings, as heavy as possible. Rest as needed. C. Group Metcon [/tab]

[tab title="Competition"] Workout 1 A. snatch 1RM B. power clean + 2 push press, 5x1 C. back squat 3x3@85%

Workout 2 A. Bench press 3x3 @ 85% B. metcon

Workout 3 A. clean and jerk 1RM B. front squat 3x3@80% C. RDL 6x8, rest 90sec

Workout 4 A. press 3x3 @ 85% B. metcon

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

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