[accordiontabs][tab title="Weekly Warmup"] 2mins @ 70%: row, run, bike or skip then 2-3 rounds of: 10 FFESS 10 perfect push-ups 1 lap bear crawl [/tab]

[tab title="Group Metcons"] Tues 5 sets for time: 16 wall ball 10 burpees rest 60s

Wed 5 sets for reps & cals: 30s ball slams 60s rest 30s airydne or row @ 95%, 60s rest

Thurs 3 sets: 4min AMRAP 6 pull-ups 8 push-ups 12 box jumps 2min rest

Fri 6 sets: 12 KB Swings, 2x20m prowler push, rest 90-120s

Sat Fran [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift 3x3, ramping sets, 1x8 @ 80% of best set of 3, rest 2mins B. low box step-up 2x15 per side. Rest 30sec between sides. C. group metcon

Workout 2 A1. shoulder press 3x8, rest 60sec A2. chin-ups 3x5-10 [30x0], rest 90-120sec B. Group Metcon

Workout 3 A. Back Squat 3x8, rest 2mins B. Good Morning 3x10, rest 90s C. Group Metcon

Workout 4 A. Push Press 4x3, rest 2mins B1. Pendlay Rows 4x6-8, rest 60-90sec B2. Seated DB Press 4x4-8, rest 60-90sec C. Single Arm Russian KB Swings, 3x10 per side, rest as needed. D. Support on Rings, accumulate 60-90sec OR front plank, Accumulate 2mins [/tab]

[tab title="Training - General"] Workout 1 A. Bench Press 1RM B. Back squat 1 RM C1. chin-ups 3xmax, rest 45s C2. good morning 3x10, rest 45s

Workout 2 A1. Front Step-up 3x8-10/side, rest 40s A2. Powel Raise 3x6-10, rest 40s B. band pull aparts 3x15-25, rest 90s C. group metcon

Workout 3 A. Speed Deadlift 10x2 @ 65%, on the minute B1. Pendlay Row 3x8, rest 45s B2. toe to bar 3x12, rest 45s C. skin the cat 3x3-5, rest 90s D. double unders, max reps in 4min

Workout 4 A. Push Press 1RM B. group metcon

Workout 5 A1. FFESS 3x8/side, rest 45sec A2. Wide Grip Chin-ups 3x3-5. Rest 45sec B1. RDL 4x8, rest 45sec B2. Ring Dips 4xmax reps, rest 45s C1. Poliquin Step-ups 3x20-25, Rest 45s C2. Bent-over lateral raise, 3x6 with 5sec pause at top, rest 45s

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[tab title="Training - Olympic Lifting"] Workout 1 A. Jerk 1RM B. Back squat 1 RM C1. chin-ups 3xmax, rest 45s C2. good morning 3x10, rest 45s

Workout 2 A. Hang Clean 8x2@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. full snatch, work up to a heavy single, then drop to 80% for 3x2, rest 90sec C. drop snatch 3x1 @ 100-105% of best snatch, rest 90-120s D. Chin-ups 3xmax reps, rest 120s

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. Bench Press 4x3, rest 2min C. deadlift 3x5, ramping sets, rest 2mins [/tab]

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