Congratulations to Dolores for knocking out the Good Life Half-marathon on Sunday.Well done ma'am!

[accordiontabs] [tab title="Weekly Warmup"] 2mins @ 70%, run, bike, row, or skip 2-3 rounds of: 10 RDL empty bar 15 Band pull aparts 10 FFESS/side [/tab]

[tab title="Group Metcons"] Monday 4 sets: 75 sec - 6 wall ball, 3 burpees 45 sec - rest 75 sec - double unders 45 sec - rest

Tuesday In teams of 3-4, complete 5 sets each in a relay: 50m forward sled drag, 50m reverse sled drag.

Wednesday For time: 50KB Swings (to chin) 400m run 30 toe to bar 20 TGU

Thursday In teams of 3, each team member completes one row the rotates to the next teammate. Row: 300m, 150m, 300m, 150m

Friday 4 rounds 30sec battling ropes 60sec rest 30sec L-Sit 60sec rest 30sec Airdyne 60sec rest

Saturday Death by 10m sprints, starting at 5 intervals. [/tab]

[tab title="Foundations"] Workout 1 A1. Back Squat 3x8, rest 90sec A2. Chin-ups 3x3-6, rest 90sec B. Poliquin Step-up 2x25/side, rest 30sec between sides C. Group Metcon

Workout 2 A. Push Press 4x5, rest 2mins B. Powel Raise 2x8-12, rest 45sec between sides C. Group Metcon

Workout 3 A. Deadlift 3x5 ramping sets. 2mins between sets B1. Ring Rows 2xmax, rest 60sec B2. Low Box Step-ups 2x15/side, rest 60sec C. Group Metcon

Workout 4 A1. Seated DB Press 3x6-10, rest 60sec A2. FFESS 3x6, rest 60sec B1. Skin the Cat 3x3-5 OR 10 knee to elbow, rest 60sec B2. TGU 3x3/side, rest 60sec C. Pendlay Row 4x10, rest 90sec D. Side Plank, 3x60sec per side, rest 45sec between sides [/tab]

[tab title="Training - General"] Workout 1 A. Back Squat, 4x3 @ 85%, Rest 2-3mins between sets. B. Group Metcon

Workout 2 A1. Push Press 4x3, rest 90sec A2. Chin-ups 4x2-3, rest 90sec B. Group Metcon

Workout 3 A. Deadlift 5x2@85%, rest 90sec B. FFESS 3x6 [3010], rest 60sec between sides. C1. Good Morning 4x8, rest 60sec. C2. Muscle up practice 4x3-6reps OR ring dips, 4x4-8, rest 60sec D. L-sit. Accumulate 60sec

Workout 4 A. Bench Press 4x3, rest 2-2.5mins B. Group Metcon

Workout 5 A. Front Squat, work quickly to 3RM, rest 2-3mins B1. RDL 4x8, rest 60sec B2. Low Box Step-up 3x15, rest 60sec C. 4 mins AMRAP handstand push-ups, OR accumulate 60sec of handstand hold against wall D. Turkish get-up. 4x2 per side. Rest as needed [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Back Squat, 4x3 @ 85%, Rest 2-3mins between sets. B. Group Metcon

Workout 2 A. Hang snatch. Work to heavy single with a maximum of 3 misses. then 3x2 @ 85% B. Group Metcon

Workout 3 A. Snatch pick-up + jumping snatch pull + full snatch 10x1 @ 50%. B. Hang clean 6x2 for technique, rest 60sec C. Jerk. Work to heavy single, then drop 15% and work to heavy double D. Deadlift 6x3@70%, rest 90sec

Workout 4 A1. Front Squat 4x3 rest 90sec A2. Chins 4x2-3 [3010], rest 90sec B. Group Metcon

Workout 5 A. Jumping snatch pull + full snatch, 5x1 @ 50%, rest 90sec B. Clean pick-up + jumping clean pull + power clean 10x1 @ 50% rest 90sec C. Push Press 5x3, rest 2mins D. RDL 5x6, rest 2mins [/tab] [/accordiontabs]

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