Congrats of all those members that competed this weekend!

[accordiontabs] [tab title="Weekly Warmup"] 2mins @ 70%: run, bike, row or skip, then 2-3 rounds of: 10 inch worm 10 ring row 10 reverse lunge [/tab]

[tab title="Group Metcons"] Monday In teams of 2, alternate whole rounds to complete as many rounds and reps as possible in 16 minutes of: 10 Box Jumps 10 DB group to over head

Tuesday Airdyne or Row Sprits. 5 sets of 30sec @ 100%, 2.5min rest. Record calories for Airdyne or meters for rowing.

Wednesday 5 Rounds for time of: 25 Kettlebell Swings (to chin) 7 Push Presses @ 60% 1RM 300 Meter Run 18min cut-off

Thursday 5 sets. Perform as a relay in teams of 3 or 4. 20m prowler push low position, 15 ball slams, 20m prowler push high position

Friday 4 sets: 30s battling ropes 30s rest 30s DB snatch left side 30s rest 30s double unders 30s rest 30s DB snatch right side 30s rest

Saturday 7 sets: 6 heavy thrusters 8 burpees Rest 60s [/tab]

[tab title="Foundations"] Workout 1 A1. Alternating DB Reverse Lunge 4x10/side, rest 60s A2. Good Morning 4x10, rest 60s B. Chin-ups 4x2-5, rest 2min C. Group Metcon

Workout 2 A1. DB Single Arm Shoulder Press 4x5-10, rest 90s A2. Chin-ups, 4x5-10, rest 90sec B. Powel Raise 2x10/side, rest 45s between sides C. Group Metcon

Workout 3 A. Back Squat 3x5, rest 90-120s B1. RDL 3x6, rest 45s B2. Side Box Step-up 3x12/side, rest 45s C. Group Metcon

Workout 4 A. Bench Press 4x3, rest 2mins B. Chin-up 1RM (or if using a band, 4x3 chin-up negatives, rest 90-120s between sets) C. Row: 4 attempts to reach peak power output on rower. In a 10-15sec, sprint on the rowing machine record the lowest 500m split time that you put out. Rest 90-120sec between attempts. http://www.youtube.com/watch?v=yowQI5JxGqo D. L-Sit, accumulate 45sec [/tab]

[tab title="Training - General"] Workout 1 A. Front Squat 3RM, rest as needed B. Deadlift 3x3@80%, rest 2mins C. Group Metcon

Workout 2 A. Bench Press 2RM, rest as needed B. Chin-ups 3xmax, rest 2mins C. Group Metcon

Workout 3 A. Back Squat 3x1.1.1, rest 2-2.5min B. Hand Stand Push-ups 4xmax reps, rest 2min (or practice handstand shoulder touches) C. 4 sets for quality: 3 rope assents, arms only 5 tall box jumps 60sec max double unders D. Front Leaning Rest on Rings, accumulate 90sec

Workout 4 A. Shoulder Press 3x3@88%, 1x3+@88%, rest 2-2.5mins B. Single Arm DB Row 3x10/side, rest 45s between sides C. Group Metcon

Workout 5 A. 4 sets for quality, rest as needed: 3-5 skin the cat 3-5 tough HSPU 3-5 rope assents, any style 5 tough OH Squats 30sec hold in gymnastic bridge B. Pendlay Row 5x5, rest 120s C. 40 knee to elbow, strict. Rest as needed. 90ssec L-sit Hold on paralettes. rest as needed [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Hang snatch, 4x3@70% B. Front Squat 3RM C. Group Metcon

Workout 2 A. Bench Press 3RM, then drop 10% of best weight for the day and complete 3x3, rest 2-3min B. Group Metcon

Workout 3 A. Hang Snatch. Work quickly to heavy single, then 5x2@80-85% B. Back Squat 3x2.1. rest 15sec inside cluster, rest 3min between sets. Ramping Sets. C. Snatch Grip DL 4x3 [41x0], rest 120s

Workout 4 A. Clean + 3 Jerk. 6 sets. Rest 90-120s B. Shoulder Press 2x8-10 rest 90-120s C. Group Metcon

Workout 5 A. Full Snatch. 1 rep every minute for 10mintes. Loading = 70-80% B. 5 sets for quality, rest as needed Rope Climbs, arms only, 2-3reps. Heavy KB Swings to chin, 8 reps Tall Box Jump, 5 reps C. 30 knee to elbow, strict, no kipping. Rest as needed. D. accumulate 60-90sec of front leaning rest on rings. [/tab]

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