[accordiontabs] [tab title="Weekly Warmup"] 2mins @ 70%, run, skip, bike or row, then 2-3 rounds of: 10 inch worms 10 shoulder pass throughs 10 OHS 15 band pull aparts [/tab]

[tab title="Group Metcons"] Monday 5min amrap: 7 KB swings overhead, 7 burpees 3min rest 5min amrap: 7 ball wall, 20 double unders

Tuesday in teams of 2 with only 1 team member working at a time, complete 5 rounds each of: 8 shuttle runs (15m) + 15 KB swings

Wednesday 8 rounds for time: 3 burpees 5 DB thrusters, heavy 7 box jumps

Thursday 1500m row or 140cals on airdyne 40 ball slams 400m run 40 wall ball

Friday Prowler sprints in teams of 3-4. 8 sets of 20m, high-low

Saturday 6 rounds for time: 5 man makers 4 heavy Turkish get-ups per side 30 double unders [/tab]

[tab title="Foundations"] Workout 1 A1. 1 ¼ Back Squat 3x5, with 3sec pause at ¼ position. rest 60sec A2. Ring Rows 3xmax with 3sec pause at top, rest 60sec B. Front step-up 3x12/side, rest 30sec between sides. C. Group Metcon

Workout 2 A1. Push Press 4x3, rest 60s A2. Chin-ups, rest 60-90s B. Group Metcon

Workout 3 A1. RDL 4x8, rest 60s A2. Ring Dips 4x5-10, rest 60s B. powel raise 2x15, rest 45s between sides C. Group Metcon

Workout 4 A1. DB Bench Press, neutral grip, 3x6-10, rest 45s A2. Chin-ups 3x3-5, rest 45s A3. FFESS 3x10/side Shoulder Press 3x6, rest 45s B1. Pendlay Row 3x12, rest 30s B2. TGU 3x3/side, rest 30s C. 30 toe to bar [/tab]

[tab title="Training - General"] Workout 1 A. back squat 4x1@90%, rest 2-3mins B. powel raise 2x12/side, rest 40s between sides C. group metcon

Workout 2 A1. Bench Press 4x2-3, rest 2mins A2. Chin-ups 4x2-4, rest 2min B. group metcon

Workout 3 A. Speed Deadlift 8x3 @ 60%, on the minute B1. RDL 3x8, rest 45s B2. Ring Dips, 3x3-6, rest 45s C1. toe to bar 3x15, rest 30sec C2. DB row, 3x10 with 3sec pause at top, rest 30sec D. TGU 3x3/side. Heavy.

Workout 4 A. Push Press 5x1-3, Rest 2mins. B. group metcon

Workout 5 A1. Reverse DB Lunge 3x8/side, rest 45sec B2. Pull-ups 3x3-5. Rest 45sec B1. Good Morning 3x8, rest 15sec B2. Band Pull Aparts 3x15-20, rest 15s C1. KB Swings (to chin) 4x15, heavy. Rest 45s C2. Tall Box Jump 4x5, rest 45s [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. back squat 4x1@90%, rest 2-3mins B. powel raise 2x12/side, rest 40s between sides C. group metcon

Workout 2 A. Power Clean 8x3@60-70%, rest 60-90s B. group metcon

Workout 3 A. jumping snatch pull from hang + jumping snatch pull from floor 4x1@30-40% B. hang snatch, 4x2 @ 70, then work up to a heavy single, rest 90sec C. drop snatch + OH Squat 3x1, heavy, rest as needed D. snatch pick-up drill with 3sec pause at knee and slow tempo 4x4, rest 90s

Workout 4 A. jerk, 4x3@70%, then work to heavy single. B. push press 3x3, rest 90s C. group metcon

Workout 5 A. 2 hang snatch + full snatch, 6x1, rest 90sec B. 2 power clean + 1 jerk. 6 sets at 70%, rest 60-90sec C. RDL 4x8, rest 2mins [/tab]