[accordiontabs] [tab title="Weekly Warmup"] 2mins @ 70% run, row, skip, bike, then 2-3 rounds of: 10-15 low box step-up per side 10 wall facing wall slides 10 shoulder pass throughs 10 OH Squat empty bar or PVC [/tab]

[tab title="Group Metcons"] Monday 7 rounds for max reps: 30sec Wall ball 30sec Rest 30sec KB swings 30sec Rest

Tuesday 8 rounds for time: 3 Man makers 9 Ball slams *15min cut-off

Wednesday Part 1: For time. 15-12-9, heavy DB thrusters + burpees Part 2: 30 knee to elbow for quality (not for time), rest as needed.

Thursday 10min AMRAP: 5 Pull-up 10 Push-up 15 Bodyweight squat

Friday 4 Rounds for time: 40 Double unders 10 OH Squats @ 40% OR push press @ 40%

Saturday Fran For time. 21-15-9, thursters and pull-ups [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift, 3x5, ramping sets. Rest 2mins B. Pendlay Row 4x8, rest 90sec C. Group Metcon

Workout 2 A1. Push Press 3x, rest 90sec A2. Chin-ups 3x3-6, rest 90sec B. Group Metcon

Workout 3 A. Back squat 3x8, Rest 2mins B1. Poliquin Step-up 2x20-25, rest 30sec between each side B2. Powel Raise 2x6-10, rest 30sec between each side. C. Group Metcon

Workout 4 A. Shoulder Press 3x8, rest 2mins B1. Barbell FFESS with front squat rack position 3x6/side [4010] B2. Ring Rows 3xmax reps C. 6 mins skipping. D. Side plank 3x60sec per side. Rest 45sec between sides. [/tab]

[tab title="Training - General"] Workout 1 A. Push Press 1RM, rest as needed B. Back squat 1RM, rest as needed C1. Powel raise 3x5-8/side [4010 tempo] C2. Poliquin step-up 3x20-25/side D. 20 knee to eblow, rest as needed

Workout 2 A1. 4x2 tough Turkish Get-up per side. rest as needed. A2. 4x2-4 chin-ups, rest as needed B. Group Metcon

Workout 3 A1. FFESS 4x6, rest 90sec A2. Pendlay Rows 4x6, rest 90sec B. Group Metcon

Workout 4 A. Bench Press 1RM, rest 2-3mins between heavy sets B. Chin-up, 1RM, rest 2-3mins between heavy sets C. Front Squat 3x3@80% D. 2min max double unders

Workout 5 4 sets: A. Muscle-up practice, 3-6 reps OR 3-6reps of ring dips + chin-ups. Rest as needed 2 sets: B1. Skin the Cat, 3-5 reps. Rest 60sec B2. High Box Step-ups, 6-8reps per side, rest 60sec C. Group Metcon [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Push Press 1RM, rest as needed B. Back squat 1RM, rest as needed C1. Powel raise 3x5-8/side [4010 tempo] C2. Poliquin step-up 3x20-25/side D. 20 knees to elbow, rest as needed

Workout 2 A. Hang Snatch + OH Squat 5x2 @ 70%, rest 60sec B. RDL 4x6 [4010], rest 90-120sec C. Group Metcon

Workout 3 A. Split jerk 1RM, then 3x2 @ 85% B. Hang snatch 1RM, then 3x2@85% C. Snatch pick-up drill 4x3 with 3sec pause at knees. rest 2.5mins D. Front squat 4x2@85-90%, rest 2.5mins

Workout 4 A. Bench Press 1RM B. Chin-up 1RM C. Group metcon

Workout 5 A. 4 sets with light weight for technique: 3 muscle clean, 3 jumping clean pull, 3 hang power clean. B. Hang power clean, technique work at 50% load. 10x2. C. Group Metcon [/tab]

[/accordiontabs]

Comment