Thanks to The Primal Grind for dropping in on Saturday.The coconut milk latté I had was amazing.

[accordiontabs] [tab title="Weekly Warmup"] 2mins @ 70%, jog, skip, bike, or row, then 2-3mins of: 15 shoulder pass throughs 10 good mornings, empty bar 10 OH Squats, empty bar [/tab]

[tab title="Group Metcons"] Monday 3 sets: 60sec row or airdyne 60sec rest 60sec of: 5 push-ups, 5 bodyweight squats 60sec rest 60sec of: 5 wall ball, 5 box jumps 60sec rest

Tuesday For time: 50 wall ball 400m run 30 toe to bar

Wednesday 4 rounds for time: 30 KB swings to chin 200m run

Thursday Prowler relay: 5x50m, complete in teams of 4-5, or with 2mins rest between sets.

Friday 15min AMRAP: 4 burpees 8 wall ball 25 double unders

Saturday In teams of 2, with only 1 team member working at time, complete 12 rounds of: 12 DB thrusters 12 ball slams [/tab]

[tab title="Foundations"] Workout 1 A1. Shoulder Press 3x3, rest 90sec A2. Wide Grip Chin-ups 3x4-6, controlled tempo, rest 90sec B. Group Metcon

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

Workout 3 A1. DB Shoulder Press 3x4-8, rest 45sec A2. Push-ups 3xmax reps, rest 45sec A3. DB lateral raise 3x10-15, rest 3mins B. 3mins max double unders C. Group Metcon

Workout 4 A1. Back Squat 3x8, rest 60secsec A2. Ring Rows 3xmax, rest 90sec B1. DB back flys 3x10, rest 60sec B2. Good Morning 3x10, rest 60sec C. DB Forward Step-up 3x12/side. Rest 45sec between sides. D. accumulate 60-90sec of time in support position on rings [/tab]

[tab title="Training - General"] Workout 1 A. push press 4x5, rest 2mins B. shoulder press 2x10, rest 2mins C. group metcon

Workout 2 A1. front squat 3x3, rest 30sec A2. back squat 3x5-8, rest 3mins B. group metcon

Workout 3 A. bench press, with 1sec pause at bottom 4x3, rest 2mins B1. chin-ups 4xmax [4010], rest 90sec B2. DB skull crushers 4x10-15 [3010], rest 90sec C. 30 toe to bar, rest as needed D. accumulate 90sec in support position on rings

Workout 4 A. Speed DL 8x3@65%, rest 45sec B. Pendlay Row 4x5, rest 90sec C. group metcon

Workout 5 A1. FFESS 3x8/side, rest 60sec A2. Wide Grip Chins 3xmax, rest 90sec B1. Good morning, 3x10, rest 60sec B2. DB shoulder press 3x8-12, rest 60sec C. Find 1RM TGU on both sides, rest as needed D. 4mins max double unders [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Jerk 4x3 @ 80-85%, rest 2mins B. push press 3x5, rest 2mins C. group metcon

Workout 2 A1. front squat 3x3, rest 30sec A2. back squat 3x5-8, rest 3mins B. group metcon

Workout 3 A. jumping snatch pull from hang + jumping snatch pull from floor 7x1@30% B. hang snatch 6x2, rest 90sec C1. drop snatch, work to max for day, rest as needed C2. 30 toe to bar, rest as needed D. accumulate 90sec in support position on rings For [B] as heavy as possible with no misses. If you miss a lift, drop approx 10lbs. Then build back up.

Workout 4 A. full clean + hang clean, 7x1, rest 90sec B. deadlift 3x3@80%, rest 90sec C. group metcon

Workout 5 A. 2 hang snatch + full snatch, 6x1, rest 90sec B1. Good morning 3x10, rest 60sec B2. DB forward box step-up, 3x15/side, rest 60-90sec C. Find 1RM TGU on both sides D. 4mins max double unders [/tab]

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