[accordiontabs] [tab title="Weekly Warmup"] 2mins @ 70% row, run, skip, airdyne, then 2-3 rounds of: 15 'no money' drill 15 low box step-up per side 10 squat with band around knees [/tab]
[tab title="Group Metcons"] Monday In teams of 2 with only one teammate working at a time, complete the following as quickly as possible. Divide the work any way you see fit: 50 toe to bar 100 ball slams 100 push-ups 600m run OR 700m row OR 60cals on airdyne (choose one)
Tuesday 5 sets: 10 DB thrusters @ 40% 1RM push press 10 burpees as fast as possible Rest 3mins *goal is to move quickly throughout working sets with no stopping. go as heavy and as hard as possible as long as you don't stop within the set.
Wednesday 5 sets: Row as many calories as possible in 10 strokes. Rest 3mins
Thursday 5 sets for quality: 3 tough Turkish Get-ups per side 30 double unders 3 strict chin-ups, weighted if possible 30 double unders 15min time cap.
Friday 5 sets: 20sec max effort battling ropes 40sec rest 20sec max effort airdyne 40sec rest 20sec max speed burpees 40sec rest
Saturday Fran For time: 21-15-9 Thrusters and pull-ups 8min cut-off. *Choose load and scaling accordingly. Be consistent, so no changing weights or pull-up bands halfway through the workout. [/tab]
[tab title="Foundations"] Workout 1 A1. shoulder press 3x3, rest 60sec A2. chin-ups, 3x2-4reps , rest 90-120sec B. Group Metcon
Workout 2 A1. DB FFESS 4x6-8, rest 90sec A2. RDL 4x6-8, rest 90sec B. Metcon
Workout 3 3 sets: A1. Standing single arm DB press 4-8/side A2. Bent over DB row 6-10 per side A3. Band pull aparts 15reps B. Group Metcon
Workout 4 A1. Back Squat 3x5, rest 45sec A2. Narrow Grip Chin-ups 3xmax reps, rest 2mins B. Bench Press 3x5, rest 2-3mins Please review this video series prior to training. C. accumulate 90-120sec of hollow body hold D. accumulate 90-120sec of support position on the rings [/tab]
[tab title="Training - General"] Workout 1 A. Back Squat 4x5@80%, rest 3mins B. Group Metcon
Workout 2 A1. Shoulder Press 3x5@80%, rest 90sec A2. Chin-ups 3x4-6 [40x0], rest 90-120sec
Workout 3 A. Speed Deadlift 8x3 on the minute at 60% B1. Front Squat 3x3, rest 30sec B2, 1 1/4 Back Squat with 3sec pause at bottom 3x3, rest 2-3mins 4 sets: C1. Handstand push-ups 3-6 tough reps (sub regular push-ups if necessary), rest 90sec C2. Pendlay rows 6 reps, rest 90sec
Workout 4 A1. Bench Press 3x5@80%, rest 20sec A2. Wall slides 3x10 with 3sec pause at bottom, rest 2-3mins B. Group Metcon
Workout 5 4 sets: A1. Tall Box Jump. Jump up, step down. Not for speed. 4 reps.Rest 45sec A2. Chin-ups 2-4reps, rest 45sec 4 sets: B1. Jumping back Squats at 25%, 3 reps. Reset between reps. Rest 45sec B2. Chin-ups 2-4 reps, rest 45sec 5 sets: C. 10 heavy Russian KB Swings, rest as needed 3 sets: D1. toe to bar 10 reps, no swinging, rest 30sec D2. band pull aparts 15 reps, rest 60sec [/tab]
[tab title="Training - Olympic Lifting"] *NEW: Olympic Training Group Warm-up. Add this in at the end of your regular warm-up: 3 sets of with empty bar: 5 muscle snatch from knees 5 jumping snatch pull from knees 5 OH Squats.
Workout 1 A. Muscle snatch from knees, light weight/technique work 4x5, rest 30-45sec B. back squat 4x5 @ 80% rest 2-2.5mins C. group metcon
Workout 2 A. push press 5x3 @ 80%, rest 90-120sec B. Group Metcon
Workout 3 A. from the knees: hang snatch 5x2, rest 90sec B. split jerk, work to heavy single, rest as needed C. front squat 4x3 @ 85%, rest 2.5mins D1. Handstand push-ups 3-6 tough reps (sub regular push-ups if necessary), rest 90sec D2. Pendlay rows 6 reps, rest 90sec
Workout 4 A1. Bench Press 3x5, add 5lb from last week. rest 45sec A2. chin-up, 3x4-8, rest 45sec A3. low box step-ups 3x15/side, rest 60-90sec B. group metcon
Workout 5 A. work to heavy single in hang snatch. Rest as needed B. Hang snatch, 3x2@85%, rest 2mins C. Work to 3RM in the overhead squat. Rest as needed D1. Snatch Grip deadlift 4x4, rest 60sec D2. toe to bar 4x8-10, rest 60sec [/tab]