[accordiontabs] [tab title="Weekly Warmup"] 2mins @ 70% row, run, skip, or bike, then 2-3 rounds of: 10 bulgarian split squat per side with controlled tempo 10 inchworms 15 shoulder pass throughs [/tab]

[tab title="Group Metcons"] Monday 6 sets for time: 5 Burpees 15 KB swing (overhead)

Tuesday For time: 500m row OR 50cals airdyne 40 wall ball 30 box jumps 20 knee to elbow 10 burpees

Wednesday 5 sets: 20sec battling ropes 40sec rest 20sec pull-ups 40sec rest 20sec airdyne 40sec rest

Thursday 5 rounds for time: 10 pull-ups 20 KB Swings 200m run Compare to:

Friday 3min AMRAP Cals on rower or airdyne rest 3mins 3min AMRAP 8 box jump 12 ball slam rest 3mins 3min AMRAP toe to bar

Saturday Sled or prowler relays 7 sets each of: 4x15m shuttle run Complete in teams of 4-5. Goal is speed and acceleration! [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat 3x8 Rest 2mins B1. Low Box Step-up 2x15, rest 45sec B2. Chin-ups 2xmax, rest 45sec C. Group Metcon

Workout 2 A. Shoulder Press 3x3, rest 2-3mins B1. Shoulder Press 2x10, rest 90sec B2. Ring Rows 2xmax, rest 90sec C. Group Metcon

Workout 3 A. Deadlift 3x3, ramping sets. Rest 2mins B. DB FFESS 3x10/side, rest 60sec between sides C. Group Metcon

Workout 4 A. Push Press 5x3, rest 2mins 4 sets, rest as needed: B1. 3-5 skin the cat OR 8-10 knee to elbow B2. 30 double unders OR 90sec double under practice C. DB powel raise 3x8-12 [3010], rest 45sec between sides D. 3x45-60sec front plank. Rest 60sec between sets [/tab]

[tab title="Training - General"] (Accumulation Week 1/3) Workout 1 A. Back Squat, work to a medium heavy set of 2 @ 85-89%. Then 2x5 @ 75%. And 1x5+ at 75%. Rest 2-3mins between sets. B. Group Metcon

Workout 2 A. Bench Press 3x5 B. Powel raise 3x8-12 rest 45sec between sides C. Group Metcon

Workout 3 A. Speed Deadlift 8x3@65% on the minute B. Reverse alternating lunge 3x8 [3010], rest 60sec between sides. C1. DB lateral raise 3x8-12 [3010], rest 45sec C2. Poliquin Step-up 3x20-25, rest 45sec C3. Good morning 3x10, rest 45sec D. 30 knee to elbows

Workout 4 A1. Shoulder press 3x8-10 [3010], rest 90sec A2. Chins 3x4-8 [3010], rest 90-120sec B. Group Metcon

Workout 5 A. 1 ¼ back squat 4x5 with 2sec pause at ¼ position, rest 2mins B. Pendlay row 6x6, rest 90-120sec C1. Low box side step-up 3x15, rest 45sec C2. Muscle-up practice 3x3-6 OR ring dips 3x3-6, rest 45sec D. Turkish get-up. Find 1RM per side [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Back Squat, work to a medium heavy set of 2 @ 85-89%. Then 2x5 @ 75%. And 1x5+ at 75%. Rest 2-3mins between sets. B. Group Metcon

Workout 2 A. Hang snatch 7x2, rest 1min B. OH Squat, quickly work to heavy set of 3, rest 1min C. Group Metcon

Workout 3 A. Jerk. 6x3, rest 2mins B. Jumping snatch pull from floor @ 40%, 4x4 rest 1min C. Full snatch, work to heavy single then 3x2@ 80% D. Hang power clean 5x2 for technique, rest 60sec

Workout 4 A. Back Squat, work quickly to 2@85% B1. Back Squat 3x5@78%, rest 60sec B2. Chins 3x4-8 [3010], rest 90-120sec C. Group Metcon

Workout 5 A. Push Press 4x3, rest 2mins B. Snatch pick-up + hang snatch from knee + full snatch, 5x1 rest 90sec C. Hang power clean + 2 jerks for technique, 5x1 rest 90sec D. RDL 4x8, rest 2mins E. Turkish get-up 1RM each side. [/tab] [/accordiontabs]

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