[accordiontabs] [tab title="Weekly Warmup"] 2mins @ 70%, run, bike, skip or row. then 2-3 rounds of: 10 good mornings 10 perfect push-ups 10 inch worms [/tab]

[tab title="Group Metcons"] Monday 2 sets: 60sec KB swings 60sec double unders 60sec rest 60sec row or airdyne 60sec double unders 60sec rest

Tuesday 6 sets: 8 tough OH Squat OR 12 tough DB push press 12 burpees as fast as possible Rest 2mins

Wednesday 100m row. Rest 3mins. 500m row. Rest 4-5mins 500m row

Thursday Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24" box 115 pound Push press, 12 reps 9 Toes-to-bar *scale as necessary

Friday For time: 60 wall ball 50 KB swings 40 push-ups 30 pull-ups

Saturday In teams of 2, with only one person working at time, complete 6 rounds each for time of: 5 manmakers 10 box jumps [/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. Poliquin Step-up 4x20/side A3. Good Mornings 4x8, rest 60-90sec B. Group Metcon

Workout 4 A. bench press 3x8 b1. chin-ups 4x2-4 [4010], rest 90sec b2. ring dips 4x4-8, rest 90sec c. 4x3 tought TGU per side, rest as needed d. Accumulate 300 total seconds in side plank. Divide evenly between each side. Rest as needed [/tab]

[tab title="Training - General"] Workout 1 A. Back Squat 4x5@85%, rest 3mins B. Group Metcon

Workout 2 A1. Shoulder Press 3x5@85%, rest 90sec A2. Chin-ups 3x2-4 [40x0], rest 90-120sec

Workout 3 A. Speed Deadlift 8x3 on the minute at 65% B. Front Squat 5,3,1,5,3,1 rest 2mins C. 3x3 skin the cat. Rest as needed D. accumulate 60-90sec of ring support

Workout 4 A. Bench Press 8,5,3,5,3. Rest 2-2.5mins 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 1-2reps, rest 45sec 4 sets: B1. 10 heavy Russian KB Swings, rest 90sec B2. Chin-ups 2-4 reps, rest 90sec

4sets: C1. RDL 8reps, rest 60sec C2. toe to bar 10 reps, no swinging, rest 90sec [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. 2 Hang power snatch from knees + 1 Overhead Squat 4x1, rest 60sec B. back squat 4x5 @ 85% rest 2-2.5mins C. group metcon

Workout 2 A. push press 3x2.1.1 rest 10-15sec in cluster, rest 120sec between sets B. Group Metcon

Workout 3 A. split jerk, 4x2, rest as needed B. from the knees: hang snatch 5x2, rest 90sec C. snatch pick-up drill 4x3 with 3sec pause at knees. rest 2.5mins D. front squat 5,3,1,5,3 rest 2.5mins

Workout 4 A1. Bench Press 3x5, add 5lb from last week. rest 45sec A2. chin-up, 3x3-6, rest 45sec A3. FFESS 3x8, 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 1RM in the overhead squat. Rest as needed D1. RDL 4x8, rest 60sec D2. toe to bar 4x8-10, rest 60sec [/tab]