Sorry for the late post, I was caught in traffic on the 400, sour about that. [accordiontabs] [tab title="Weekly Warmup"] 2mins @ 70%: run, bike, skip or row. Then 2-3 rounds of: 10 walking lunges per side 10 RDL 15 no money drill 10 wall slides, back to wall, with 3sec pause at bottom [/tab]

[tab title="Group Metcons"] Monday Tabata Intervals of: 8 intervals of Wall Ball to 10/8ft target. Rest 1min 8 rowing, Rest 1min, 8 20m shuttle runs

Tuesday Complete as many rounds and reps as possible in 5 minutes of: 4 Burpees 8 ball slams Rest 3mins, then: 5x30sec battling ropes, rest 60sec

Wednesday 6 rounds @ max effort: 10 burpees 200m run OR airdyne 20cals rest 2mins

Thursday: Sled push & pull. 6 sets: 2x20m push, high + low position on prowler in teams of 3-4. Then 5 sets of sled rope pulls. (i.e. attach a rope to a sled - the dragging sleds might work better, and pull the sled hand over hand with the rope. The feet don't move. Pull the sled the entire length of rope which is approx 12m or so... Rotate partners after 1 full pull)

Friday 2 sets: 1min KB swings 1min rest 1min box jumps 1min rest 1min KB swings 1min rest 1min 4 push-ups, 8 squats 1min rest

Saturday a. seated medball chest pass 3 to 4 attempts (seated on a chair with feet on floor and the butt always on the seat and back against the chair, throw a medicine ball from the chest as far as possible. Score the best result. Men=14lb, Women=8lb) b. beep test [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat 3x8, rest 2min B1. Good Mroning 3x10, rest 45s B2. Poliquin Step-up 3x25, rest 45s C. Group Metcon

Workout 2 A1. Push Press 5x3, rest 90s A2. Chin-ups 5x2-5, rest 90s B. Group Metcon

Workout 3 A. RDL 4x8, rest 2min B1. Front Step-up 3x10/side, rest 45s between sides B2. Ring Row 3xmax reps. C. Group Metcon

Workout 4 A. Shoulder Press 1RM B. Shoulder Press 3x3 @ 80%. C. Airdyne 3x15sec. Goal is to hit the highest number possible for RPM in the 15sec. Rest 90s. D. Rope Climb, Arms only complete 10 assents. E. Bent-Over Lateral Raise 3x5 with 8sec pause at top, rest 30s between sides. [/tab]

[tab title="Training - General"] Workout 1 A. Back Squat 5x2 @ 85-88%, rest 2.2-5mins B. Group Metcon

Workout 2 A. Push Press 5x3@85%, 2min rest. B. Group Metcon

Workout 3 A. Penta-Jump, 5 attempts, rest 90-120s B. Front Squat 5x2@85-90%, rest 2-2.5min C. Good Morning 3x10, rest 90s D. Powel Raise 3x10/side, slow tempo

Workout 4 A. Bench Press 3x3@88%, 1x3+@88%, rest 2-2.5mins B. Shoulder Press 2x8-10 C. Group Metcon

Workout 5 A. chest to bar chin-ups 5x2-4, controlled tempo, rest 120s. B. RDL 4x8, rest 120s C. Pendlay Row 3x10, rest 90s D. accumulate 60-90ssec L-sit Hold on paralettes. rest as needed E. accumulate 4min of side split per side. (do your best!)

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[tab title="Training - Olympic Lifting"] Workout 1 A. 5min hang snatch technique work at 65%, sets of 3 reps. B. Back Squat 4x2 @ 85-88%, rest 2.2-5mins C. Group Metcon

Workout 2 A. Jerk 6x1, ramping sets B. Group Metcon

Workout 3 A. Hang Snatch. Complete 2 hang snatch on the minute for 12minutes. Loading = 70-75% B. Front Squat 5x2 @85-90%, ramping sets C. Snatch Grip DL 3x4 [41x0], rest 120s

Workout 4 A. Full Clean, every minute on the minute for 10minutes @ 70-75%, rest 90s B. Push Press 3x3 rest 90-120s C. Group Metcon

Workout 5 A. Hang Power Snatch 4x3@65% B. Chin-ups 5x2-4, rest 2mins C. hand stand push-ups 4xmax reps, rest 2mins (or sub handstand shoulder touches) D. 30 toe to bar, strict. E. accumulate 4min of side split per side. (do your best!) [/tab]

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