[accordiontabs] [tab title="Weekly Warmup"] 2mins @ 70% run, bike, skip, or row, then 2-3 rounds of: 10 FFESS/side 10 wall slides with 3sec pause at bottom 10 inchworms [/tab]

[tab title="Group Metcons"] Monday In teams of 2, with one team mate working at a time, complete as many rounds as possible in 12 minutes of: 20 KB swings 10 box jumps

Tuesday 4 heavy sets: 4 TGU/side 6 man makers

Wednesday 5 sets with a 16min cut-off 25 wall ball 200m run rest 90sec *compare to: August 31, 2012

Thursday 5 sets: 2mins, amrap: 4 pull-ups 8 push-ups 12 bodyweight squats 1min rest

Friday 2 sets: With a 4min clock, perform: Row 500m Run 300m amrap double unders in time remaining Rest 3 mins Score=number of double unders completed

Saturday 2 sets: 30sec battling ropes 60sec rest 30sec burpees 60sec rest 30sec prowler 10m shuttles. 60sec rest [/tab]

[tab title="Foundations"] Workout 1 A1. DB FFESS 3x10/side, rest 60sec A2. RDL 3x10, rest 60sec B. Poliquin Step-ups 2x25/side, rest 30sec between side C. Group Metcon

Workout 2 A1. Shoulder Press 3x8 rest 60sec A2. Chin-ups 3xmax [4010], rest 90sec B. Powel Raise 2x12/side, rest 30sec between sides. Slow tempo. C. Group Metcon

Workout 3 A1. Back Squat 3x8, rest 45sec A2. Ring Rows 3xmax, with 2sec pause at top, rest 60sec B1. Wide Grip Scapular pull-ups with 3sec pause at top, 2x10, rest 20sec B2. Good Morning 2x10, rest 20sec C. Group Metcon

Workout 4 A1. Single Arm DB shoulder press, brace. 3x8-12, rest 60sec A2. Chin-ups 3xmax with 2sec pause at top, rest 60sec B1. RDL 4x8, rest 20sec B2. Band Pull Aparts 4x10-15, rest 45sec C. 2x10 turkish get-up style sit-ups per side. Rest 60sec D. 4mins, as many double unders as possible OR double under technique practice. [/tab]

[tab title="Training - General"] Workout 1 A1. front squat 3x2, rest 30sec A2. back squat 3x4-6, rest 3mins B. group metcon

Workout 2 A. push press 3x5, rest 2mins B1. DB shoulder press 3x5-8, rest 60sec B2. Ring rows 3xmax with 3sec pause at top, rest 60sec C. group metcon

Workout 3 A. Speed Deadlift 6x3 @ 70%, rest 45sec. B1. RDL 4x8, rest 30sec B2. bent-over lateral raise 4x5 with 8sec pause at top, rest 30sec C. accumulate 90sec in support ring position. D. 2x12 TGU sit-ups per side, rest 60sec

Workout 4 A. Bench Press 6,4,2,6,4,2. Rest 2mins. B. group metcon

Workout 5 A1. Reverse DB Lunge. 3x10/side, rest 45sec A2. Chins 3xmax with 2sec pause at top. Rest 45sec B1. Good morning 3x10, rest 30sec B2. front DB step-up, 3x12/side, rest 30 sec C1. Toes to bar 3x10, rest 30sec C2. Push-ups 3xmax perfect reps, rest 30sec [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A1. front squat 3x2, rest 30sec A2. back squat 3x4-6, rest 3mins B. group metcon

Workout 2 A. hang snatch 5x2 @ 75%, rest 60sec B. Jerk work to heavy double. C. group metcon

Workout 3 A. jumping snatch pull from hang + jumping snatch pull from floor 4x1@30-40% B. full snatch 6x2, rest 90sec C. drop snatch, 5x1@90-95% D. 1 ¼ Back Squat, 4x5, rest 90sec. Go Heavy.

Workout 4 A. full clean, 8x2, moderate weight, rest 60sec B1. powel raise 3x8-12, slow tempo, rest 20sec B2. RDL 3x10, rest 20sec C. group metcon

Workout 5 A. 2 hang snatch + full snatch, 6x1, rest 90sec B. Drop Snatch, heavy single. rest 90sec C. group metcon [/tab] [/accordiontabs]

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