[accordiontabs] [tab title="Weekly Warmup"] 2 mins at 70%, run, bike, row or skip Then 2-3rounds of: 10 FFESS 10-15 shoulder pass throughs 1 length bar crawl [/tab]

[tab title="Group Metcons"] Monday 3 sets for max points: 60sec row or airdyne for cals 60sec wall ball for reps 60sec box jump for reps rest 2min

Tuesday 6 sets for time: 5 DB Thrusters @ 55% 1RM push press 7 burpees

Wednesday In teams of 3 or 4, complete: Part A. 7x 10m sled pushes per person for time Rest 2min Part B. Row 600m per person, divide work anyway Rest 2min Part C. in 3 minutes complete as many pull-ups as possible with only 1 team member working at a time.

Thursday 12min amrap: 3 man makers 9 toe to bar

Friday Cindy

Saturday One set for time: 30 pull-ups 30 ball slams 400m run 30 KB Swings 30 ball slams 400m run 30 double unders [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift 3x3, ramping. B1. FFESS 2x8/side, rest 45sec B2. Good Morning 2x12, rest 45sec C. Group Metcon

Workout 2 A1. Shoulder Press 3x8, rest 60sec A2. Ring Row with 3sec pause at top. 3xmax reps, rest 90sec B. Powel Raise 2x10/side, rest 30sec between sides C. Group Metcon

Workout 3 A1. Back Squat 3x8, rest 30sec A2. TGU 3x3/side, rest 90sec B. Group Metcon

Workout 4 A1. 4x4 tall box jumps, rest 30s A2. 4x8 Heavy Kettlebell Swings to chin level, rest 30sec 4 sets: B1. Row 100m, rest 60sec B2. L-Sit, accumulate 30sec, rest 60sec C1. Pendlay Row 4x5, rest 45sec C2. 1min double under practice, rest 45sec [/tab]

[tab title="Training - General"] Workout 1 A. Push Press 1RM B. Back Squat 1RM C. 5 mins double under practice.

Workout 2 A1. TGU 3x3/side, rest 30sec A2. Single Arm Bent-Over DB Row 3x10-15/side, rest 30sec A3. Skin the Cat 3x4-6, rest 45sec B. Group Metcon

Workout 3 A. Deadlift 1RM B. Group Metcon

Workout 4 A1. DB Single Arm Shoulder Press, 3x6-10, rest 60s A2. Chin-ups 3x48, rest 60s A3. Front Step-up 3x10/side, rest 60sec B. Group Metcon

Workout 5 A. 6sets of 2-5reps, muscle-up practice, rest as needed B. 5sets a 100% effort: Row 100m, rest 2-3mins. C. Pendlay Row 5x5, rest 90-120s D. L-Sit. Accumulate 70-90sec [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Shoulder Press 1RM B. Back Squat 1RM C. 5 mins double under practice.

Workout 2 A1. TGU 3x3/side, rest 30sec A2. Single Arm Bent-Over DB Row 3x10-15/side, rest 30sec A3. Skin the Cat 3x4-6, rest 45sec B. Group Metcon

Workout 3 A. Snatch 1RM B. Jerk 1RM C. RDL 4x6

Workout 4 A. Power Clean + 3 push press 6x1, rest 90sec B. Group Metcon

Workout 5 A. Hang Snatch 6x2 @ 70%, rest 60sec B. 6sets of 2-5reps, muscle-up practice, rest as needed C. Pendlay Row, 5x5, rest 90-120s D. Toe to bar, strict, 30reps. [/tab]

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