[accordiontabs][tab title="Weekly Warmup"] 2mins @ 70% run, skip, bike or row, then 2-3 rounds of: 10 wall squats (facing wall, arms up, but not allowing the arms or body to touch the wall), slow tempo 10 good morning, empty bar 10-15 no money drill [/tab]

[tab title="Group Metcons"] Monday For time, 15min cut-off: 400m run then 4 sets of: 10 burpee box jumps 20 KB swings to chin then, 400m run

Tuesday Part 1 Work Capacity Test! 2mins time trial. Row or Airdyne for Max meters or calories. Part 2 3 rounds for quality: 12 knee to elbow, controlled tempo 4 TGU/side with a tough weight

Wednesday In teams of 2, with only one member working at a time, complete as many reps as possible in the allotted time for each exercise: 4min rowing or airdyne 3min burpees 2min pull-ups rest 1 minute between stations.

Thursday Part 1 30-20-10 Wall ball Ball Slams Part 2 (rest as needed after part 1) 3mins of double unders for max reps

Friday 3 rounds of the following 1 minute air dyne or row for cals. 1 minute amrap push press, 75/55 1 minute amrap : 5 push-ups, 10 air squats. rest 2 minutes

Saturday Part 1 (10min time cap) 20m prowler push from the high position. Work to the heaviest weight possible without the sled stopping. Rest as needed. -rest 3mins between part 1 and part 2 - Part 2 4min amrap: 5 heavy DB thrusters 4 box jumps 3 burpees [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat 3x5 Rest 2mins B1. Good Morning 3x10, rest 40s B2. Push-ups 3xmax with perfect form, rest 40s C. Group Metcon

Workout 2 A1. Push Press 3x5, rest 60s A2. Chin-ups 3x4-8, rest 90s B. Shoulder Press 2x10, rest 90sec C. Group Metcon

Workout 3 A. RDL 4x8. Rest 90-120s B. Reverse Lunge 3x10/side, rest 45s between sides C. Group Metcon

Workout 4 A. Find 1RM Turkish Get-up on each side. Rest as needed B1 DB Bench Press, Neutral Grip 4x6-12, rest 60s B2. Ring Row 4xmax with 3sec pause at top, rest 60s C1. Handstand hold or Handstand push-up work, 3x20s (or 3-5 reps of HSPU) C2. 30 double unders OR 90sec double under practice D. Bent-over lateral riase 3x6 with 5sec pause at top. Rest 30s between sides. [/tab]

[tab title="Training - General"] Workout 1 A. Back Squat 3x5 @ 75-80%, 1x8-10@70% B. Group Metcon

Workout 2 A. Push Press 4x5 @ 75-80% with 2min rest. B. Should Press 2x5-8 with 90-120s rest. C. Group Metcon

Workout 3 A. Tall Box Jump 4x4, rest 45-60s B. 1 ¼ Front Squat 4x4, rest 90-120s C1. RDL 4x8, rest 40s C2. powel raise 3x10, rest 40s D. Hand Stand shoulder touches 3x10/side (or practice static handstand hold accumulating 20s per set). Rest as needed. http://www.youtube.com/watch?v=1okSA32sFWs

Workout 4 A. Bench Press 4x5 @ 75-80% B. Narrow Grip Bench 2x8-10 C. Group Metcon

Workout 5 A. Speed DL 8x3@55% B. Find 1RM Turkish Get-up on each side C. Rope Climb (arms only if possible) 3x5, rest as needed (or substitute: Chin-ups 4x3-6, rest 90-120s) D. 5 rounds for quality (with 12min time cut-off): 3 skin the cats 5 HSPU (or 4-6 ring dips) 8 strict toe to bar, no kipping, slow tempo [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. 5min hang snatch technique work at 65% B. Back Squat 3x5 @ 75-80% B. Group Metcon

Workout 2 A. 2 Power Clean + 5 push press, rest 2min B. Should Press 2x5-8 with 90-120s rest. C. Group Metcon

Workout 3 A. Hang Snatch. Complete 2 hang snatch on the minute for 12minutes. Loading = 70-75% B. Front Squat 5x3 @ 80% C. Snatch Pick-up Drill 4x4 @ 105-115% best snatch

Workout 4 A. Hang Clean 5x2 @ 70-75%, rest 90s B. Shoulder Press 4x3-5, rest 2mins C. Group Metcon

Workout 5 A. Clean + 2 Jerk, 10 sets on the minute @ 70% B. Hand stand wall touches 3x10/side, rest as needed C1. Front Step-up 3x10/side, rest 30s C2. Bent-over lateral raise 3x6 with 5sec pause at top, rest 30s D. Accumulate 60s of l-sit hold. [/tab]

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