[accordiontabs] [tab title="Weekly Warmup"] 2min @ 70% bike, row, run or skip, then 2-3 rounds of: 10 RDL 10 FFESS 10 wall slides with 3sec pause at bottom position. [/tab]

[tab title="Group Metcons"] Monday 1min max pull-ups 2min max push-ups 3min max KB swings [rest 4min] 1min max pull-ups 2min max push-ups 3min max KB swings

Tuesday Part A: 2min max double unders Part B Death by Wall ball + box jumps On minute 1, perform 4 wall ball and 4 box jump. On minute 2 perform 5 wall ball and 5 box jump. Add 1 repetition each minute and continue until you are unable to keep pace.

Wednesday Part A 4 sets: 20sec battling ropes 60sec rest [rest 2 mins between A and B] Part B 4 sets: AMRAP burpees in 60sec rest 3mins

Thursday Jackie. For time: 1000m row, 50 thrusters (45/30), 30 pull-ups compare to:

Friday In teams of 3, with each team mate completing one full round before switching, complete 4 rounds each of: 10 DB Thrusters @ 40% 1RM push press 12cals on Airdyne OR 10cals on Rower

Saturday In 12mins, build as high as possible: 3 thrusters @ 40% 1RM 3 pull-ups 6 thrusters 6 pull-ups 9 thrusters 9 pull-ups 12 thrusters 12 pull-ups ... [/tab]

[tab title="Foundations"] Workout 1 A. Back squat 3x5, add 5-10lbs from last time. Rest 2mins B. RDL 3x8, rest 1.5-2min C. Group metcon

Workout 2 A. Shoulder press 3x3, rest 2-3mins B1. Shoulder press 2x8, rest 45sec B2. Poliquin step-up 2x20-25/side, rest 45sec C. Group metcon

Workout 3 3 sets: A1. DB FFESS 8/side [4010], rest 60sec A2. Good morning 8 [3010], rest 60sec A3. Powel raise 6-10/side [4010], rest 90sec B. Group metcon

Workout 4 A1. Chin-up 5x2-4 [4010], rest 60sec A2. Seated DB Press, 5x3-6, rest 90sec B. Group metcon [/tab]

[tab title="Training - General"] Workout 1 A. Back squat 3RM, rest as needed B. Powel raise 2-3sets of 6-10reps per side. [4010 tempo], rest 45sec between sides C. Group metcon

Workout 2 A. Push press 3RM B. Shoulder press 2x8, rest 2mins C. Group Metcon

Workout 3 A. Speed Deadlift 8x2 on the minute at 75% B. Front Squat 5x2 @ 90-95%, rest 2mins C. 4x3 tough Turkish Get-up per side. rest as needed. D. Low box step-up 3x15 per side. Rest 45sec between sides

Workout 4 A1. Bench Press 3RM, rest 90-120sec A2. Chin-up, 3RM, rest 90-120sec B. Group metcon

Workout 5 5 sets: a1. Muscle-up practice, 3-6 reps OR 3-6reps of ring dips + chin-ups 4 sets: B1. Skin the Cat, 3-5 reps. Rest 60sec B2. FFESS, 6-8reps, rest 60sec 4 sets: C. RDL, 6reps [5010 tempo], rest 120sec [/tab]

[tab title="Training - Olympic Lifting"] WEEK 5 (intensification 2/3) Workout 1 A. 1 Hang power snatch from knees + 1 Overhead Squat, 4x1 @ 75%, rest 60sec B. Back squat 3RM, rest as needed C. Group metcon

Workout 2 A. Push press 3RM B. Group Metcon

Workout 3 A. Split jerk 4x2@85%, rest 90-120sec 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 6x1@90%, rest 2.5mins

Workout 4 A1. Bench Press 3RM, rest 90sec a2. Chin-up, 3RM, rest 90sec A. group metcon

Workout 5 A. 4sets with light weight for technique: 3muscle clean, 3 jumping clean pull, 3 hang power clean. B. Work to heavy single in hang snatch. Rest as needed C. Hang snatch + snatch pick-up + full snatch, 5x1 @ 70%, rest 90-120sec D. Work to 1RM in the overhead squat. Rest as needed E. 3x10 toe to bar, rest as needed [/tab]

[/accordiontabs]

Comment