[accordiontabs] [tab title="Weekly Warmup"] 2mins @ 70%, row, run, bike or skip. 2-3 rounds of: 10 Scapular chin-ups with 2sec pause at top 8 Forward lunges per side 8 Groiners per side 8 Wall squats (facing wall, hands up) [/tab]

[tab title="Group Metcons"] Monday 3 sets: 30KB swings 15 burpees

Tuesday 5 sets: 15 tough DB push press 200m run rest 2min

Wednesday 3min AMRAP 10 Wall ball 5 Tall box jump, step down 2min Rest 3min Airdyne or row 2min Rest 3min Double unders

Thursday 4 sets: 6 Tough Turkish get-ups per side 10 Knee to elbow

Friday 6sets for time: 8 Pull-ups 12 DB ground to overhead

Saturday In teams of 2, with only one team member working at a time, complete: 100 Ball slams 300 Double unders Divide the work any way you see fit. [/tab]

[tab title="Foundations"] Workout 1 A1. Shoulder Press 3x8, rest 90sec A2. Chin-ups 3x6-10, rest 90sec B. Bent-over lateral raise 3x6-10 [4010], rest 45sec between sides. C. Group Metcon

Workout 2 A1. DB FFESS 4x8, rest 90sec A2. RDL 4x8, rest 90sec B. Group Metcon

Workout 3 A1. Pendlay Row 4x6, rest 90sec A2. Low Box Step-up 3x15, rest 90sec B1. Push-ups, as many reps with perfect form as possible [3010], rest 90sec B2. DB bent-over row, 3x8-12, rest 90sec C. Hand stand hold against the wall: accumulate 45sec D. Support position on Rings: accumulate 60sec

Workout 4 A. Back Squat 2x5, rest 2mins B. 1 ¼ back squat 3x5, rest 2mins C. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Back Squat, 3x3 @ 80%, 1x3+ @80% Rest 2-3mins between sets. B. Group Metcon

Workout 2 A1. Shoulder Press 4x4@80-85%, rest 90sec A2. Chin-ups 4x3-6, rest 2mins B. Group Metcon

Workout 3 A. Speed Deadlift 8x3@70% on the minute B. FFESS 3x8 [3010], rest 60sec between sides. C. Pendlay row 5x5, rest 2mins. D. L-sit. Accumulate 60sec

Workout 4 A1. Bench Press 4x4, rest 90sec A2. Bent-over DB row. 4x6-10, rest 2mins B. Group Metcon

Workout 5 A. Front Squat 4x4 @ 80-85%, rest 2mins B1. RDL 3x8, rest 60sec B2. Muscle-up practice 3x3-6 OR ring dips 3x3-6, rest 60sec C. Skin the cat 3x3-6, rest 2mins D. Turkish get-up. 2x6 per side. Rest as needed [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Back Squat, 3x3 @ 80%, 1x3+ @80% Rest 2-3mins between sets. B. Group Metcon

Workout 2 A. Hang snatch + OH Squat 10x1, rest 1min B. Snatch pick-up drill 4x3 with 2sec pause at knee, rest 90sec C. Group Metcon

Workout 3 A. Hang snatch + full snatch, 7x1, rest 90-120sec *lower bar slowly to floor between hang snatch and full snatch. B. Hang power clean + front squat 5x2 for technique, rest 60sec C. Jerk. Work to heavy single, then 4x3 @ 80% of that. D. Pendlay Row 5x5, rest 120sec.

Workout 4 A2. 1 ¼ back squat 4x4 rest 90sec A2. Chins 3x3-6 [3010], rest 90sec B. Group Metcon

Workout 5 A. Snatch pick-up + hang snatch from knee + full snatch, 5x1 rest 90sec B. Clean pick-up + hang power clean 6x1, rest 90sec C. Push Press 3x5, rest 2mins D. RDL 5x6, rest 2mins [/tab]

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