[accordiontabs] [tab title="Weekly Warmup"] 2mins @ 70% jog, skip, row or bike, then 2-3 rounds of: 3-5 Wall Walks 10 Good mornings with empty bar 8 Alternating lunges per side 10-15 "No Money" drill [/tab]

[tab title="Group Metcons"] Monday 15min AMRAP: 25 KB swings 200m run rest 2mins

Tuesday 4mins: 10 box jumps (step down), 5 knee to elbow. 2mins rest 4mins: 10 overhead walking lunges, 5 chins *Anyone with knee issues, substitute ball slams for walking lunges

Wednesday 4sets: 60sec row/airdyne 60sec wall ball 2min rest

Thursday 5 sets: row 10cals / airdyne 14 cals 10 burpees as fast as possible. Rest 3mins

Friday 6 sets for time: 12 DB ground to overhead 30 double unders

Saturday Helen: Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups [/tab]

[tab title="Foundations"] A. Back Squat 3x5 Rest 2mins B. 1 ¼ Back Squat 2x5, rest 90sec C. Group Metcon

Workout 2 A1. Shoulder Press 3x5, rest 90sec A2. Chin-ups 3x5-10, rest 90-120sec B. Group Metcon

Workout 3 A1. RDL 3x8, Rest 60-90sec A2. DB FFESS 3x8/side, rest 60-90sec B. Group Metcon

Workout 4 A1. Seated DB Shoulder Press 3x6-10, rest 60sec A2. Ring Rows, 3xmax reps, rest 90sec B1. Low box step-up 3x15, rest 30sec B2. DB lateral raise 3x8-12 [3010], rest 30sec 4 sets, rest as needed: C1. 15 single arm KB swings (to chin level) per side C2. handstand hold against wall accumulate 10-15sec. D. 25 knee to elbow. Rest as needed. [/tab]

[tab title="Training - General"] Workout 1 A1. Front Squat 3x3, rest 15sec A2. Back Squat 3x4-6, rest 2-3mins B. Group Metcon

Workout 2 A. Bench Press 3x8 B. Bent-over lateral raise 3x8-12 rest 45sec between sides C. Group Metcon

Workout 3 A. Speed Deadlift 8x3@60% on the minute B1. FFESS 3x8 [3010], rest 90sec B2. RDL 3x8 [3010], rest 90sec C1. DB lateral raise 3x8-12 [3010], rest 45sec C2. Poliquin Step-up 3x20-25, rest 45sec D. 30 knee to elbows

Workout 4 A1. Single Arm DB Shoulder Press 3x6-10 [3010], rest 90sec A2. Chins 3x5-10 [3010], rest 90sec B. Group Metcon

Workout 5 A. 1 ¼ back squat 4x5 with 2sec pause at ¼ position, rest 2mins B1. Good morning 3x10, rest 60sec B2. low box side step-up 3x15, rest 60sec 4 sets, rest as needed: C1. hand stand hold agaist wall 10-15sec C2. skin the cat 3-6reps D. 3x3 tough Turkish get-up per side [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A1. Front Squat 3x3, rest 15sec A2. Back Squat 3x4-6, rest 3mins B. Group Metcon

Workout 2 A. Hang snatch 8x2, rest 1min B. OHS, quickly work to heavy set of 2, rest 1min C. Group Metcon

Workout 3 A. Jumping snatch pull from floor @ 40%, 4x4 rest 1min B. Full snatch, work to heavy single then 3x2@ 80% C. Hang power clean 5x2 for technique, rest 60sec D. Push press 4x5, rest 2-3mins

Workout 4 A. Back Squat, work quickly to 3@85% B1. Back Squat 3x5@75%, rest 60sec B2. Chins 3x5-10 [3010], rest 90-120sec C. Group Metcon

Workout 5 A. Hang snatch + snatch pick-up + full snatch, rest 90-120sec B. Hang power clean + 2 jerks, rest 90-120sec C. Snatch Pick-up drill 4x4, rest 2mins D. 3x3 tough Turkish get-up per side [/tab]

[/accordiontabs]

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