[accordiontabs] [tab title="Weekly Warmup"] 2mins @ 70% run, bike, skip, row, then 2-3 rounds of: 10 squat with band around knee 10 band pull aparts 8 groiners per side [/tab]

[tab title="Group Metcons"] Monday 4 sets: 3mins of: 16 double unders, 8 wall ball, 4 burpees 2mins rest

Tuesday 3 rounds for time: 12 thrusters @ 45% push press 1RM 16 ball slams

Wednesday [Compare to: Sept 1, 2011 and Dec 27, 2012] Work Capacity Test! 2mins time trial. Row or Airdyne for Max meters or calories. Then complete 4 rounds for quality of: 8-12 strict knee to elbow 40 double unders OR 120 single skips

Thursday 5 rounds for time: 5 pull-ups 10 OH Squat OR 10 push press. Both at 40%. 20 KB Swings

Friday Work capacity test: compare to Oct 17 and Dec. 29 2011 5min time trial: max distance on rowing machine or airdyne 5mins rest 5min amrap: 5 pull-up, 10 push-up, 15 bodyweight squat

Saturday 2 sets for max reps: 1min max push-ups 1min max box jumps 1min max ball slams 1min wall ball 3min reps [/tab]

[tab title="Foundations"] Workout 1 A. shoulder press 3x5, rest 2-3mins B1. powel raise 2x8-12/side. [4010], rest 45sec B2. poliquin step-up 2x20-25/side, rest 45sec C. group metcon

Workout 2 A. deadlift. Build to a heavy set of 5. B. RDL 4x8 [40x0], rest 90sec C. group metcon

Workout 3 A1. chin-up 5x4-8 [4010], rest 60sec A2. Seated DB Press, 5x5-10, rest 90sec B. group metcon

Workout 4 A. 1 ¼ squat with 3sec pause at ¼ position. 3x5 B1. Bulgarian split squat 2x8/side, rest 60sec B2. kneeling hip extension with dumbbells 2x10, 3sec pause at bottom, rest 60 C. group metcon. [/tab]

[tab title="Training - General"] Workout 1 A. Back Squat 4x3 @ 90%, rest 3mins B. Group Metcon

Workout 2 A1. push press 4x3@85%, rest 90sec A2. chin-ups 4x2-5, rest 2mins B. Group Metcon

Workout 3 A. Speed Deadlift 8x3 on the minute at 70% B. Front Squat 5x2 @ 85-90%, rest 2mins C. complete 30 toe to bar, no swinging, rest as needed. D. Powel Raise 3x8-12 per side. tempo [4010] Rest 45sec between sides

Workout 4 A1. Bench Press, 3RM. Rest 2-3mins between heavy sets B. Group Metcon

Workout 5 5 sets: a1. muscle-up practice, 3-6 reps 4 sets: B1. Tall Box Jump. Jump up, step down. Not for speed. 4 reps. Rest 45sec B2. Chin-ups 3-5reps, rest 45sec 3 sets: C1. RDL, 10 reps, rest 90sec C2. Chin-ups 3-5 reps, rest 90sec [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. 1 Hang power snatch from knees + 1 Overhead Squat, 4x1 @ 75%, rest 60sec B. back squat 4x2 @ 90% rest 2-2.5mins C. group metcon

Workout 2 A. push press 3x1.1.1 rest 10-15sec in cluster, rest 120sec between sets B. Group Metcon

Workout 3 A. split jerk 1RM, 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 3x3 @ 85%, 2x2@90%, rest 2.5mins

Workout 4 A1. Bench Press 3x5, add 5lb from last week. rest 45sec A2. chin-up, 3x2-4, rest 45sec A3. Bulgarian split squat 3x8, rest 60-90sec B. group metcon

Workout 5 A. work to heavy single in hang snatch. Rest as needed B. Hang snatch + snatch pick-up + full snatch, 7x1 @ 70%, rest 90-120sec C. Work to 3RM in the overhead squat. Rest as needed D1. Good morning 4x8, rest 60sec D2. powel raise 4x8-12, rest 60sec [/tab]

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