[tab title="Group Metcons"] Monday 5 sets: 30 sec amrap DU's AFAP 30 sec amrap push up burpees AFAP 30 sec AD or Row all out Rest 2min between sets.
Tuesday Sled Relay in teams of 4. 7x20m per person, all from the high push position.
Wednesday 3 sets for time: 30 wall ball 300m run
Thursday In teams of 3 with only one team member working at a time, complete as many reps as possible at each station in 4 minutes: Sled Rope Pulls, rotate every 1 rope pull burpees, rotate every 10 burpees airdyne, rotate every 10 cal.
Friday 5 rounds for time: 15 ball slams 10 box jumps 5 tough DB thrusters
Saturday 12 min amrap: 3 man makers 6 pull-ups 12 KB swings (to overhead) [/tab]
[tab title="Foundations"] Workout 1 A1. Push Press 4x5, rest 60sec A2. Bent-Over Single Arm DB Row 4x6-10/side, rest 90sec B. Group Metcon
Workout 2 A1. Back Squat 3x5, rest 60sec A2. Wide-Grip Chin-ups 3x5-10, rest 60s B. Poliquin Step-up 2x20-25/side, rest 30sec between sides C. Group Metcon
Workout 3 A. Bench Press 3x5, rest 2min B1. Standing Seesaw Press 2x10/side, rest 30sec B2. Band Pull Aparts 2x15-20, rest 60-90sec C. Group Metcon
Workout 4 A. Find 1RM Turkish Get-up on each side. Rest as needed B1. Airdyne 15cals as fast as possible 4 sets. B2. Knee to elbow, 10-15reps. 4sets. C1. Good Morning 4x10, rest 45sec C2. 30 double unders OR 90sec double under practice, rest 45s D. Powel Raise 3x6 with 5sec lowering phase. Rest 30s between sides. [/tab]
[tab title="Training - General"] Workout 1 A. Bench Press 5x3 @ 80-85%, rest 2min B. Metcon
Workout 2 A1. Front squat 4x2-3, rest 20sec A2. Back squat (with same load as front squat) 4x5-7, rest 2mins B. metcon
Workout 3 A. Shoulder press 3x3, 1x3+. All sets at 80% of 1RM 4 sets, rest as needed: B1. Rope climb 3-5 ascents, B2. Airdyne 12 cals as fast as possible. 3 sets, rest 45sec between exercises. C. Single arm DB Row 8-12/side, rest 45sec between sides
Workout 4 A. Good morning 5x8, rest 90sec B. Knee to elbow, 3sec lowering phase, 3x10-15, rest 90sec C. Group metcon
Workout 5 A. 6sets of 2-5reps, muscle-up practice, rest as needed B. Back Squat 2x3, 1x3+@85% C. Pendlay Row 4x10, rest 90s D. Front leaning rest on rings. Accumulate 120sec [/tab]
[tab title="Training - Olympic Lifting"] Workout 1 A. Hang snatch 6x3 @ 70%, rest 90sec B. Drop snatch 1RM C. Metcon
Workout 2 A1. Front squat 4x2-3, rest 20sec A2. Back squat (with same load as front squat) 4x5-7, rest 2mins B. Metcon
Workout 3 A. Clean 6x2, rest 2min B. Jerk 6x2, rest 90-120s 4 sets: C1. Rope climb 3-5 ascents, C2. Airdyne 12 cals as fast as possible.
Workout 4 A. Front squat, work quickly to heavy set of 4. B. Good morning 5x8, rest 90sec C. Group metcon
Workout 5 A. 6 sets of 2-5reps, muscle-up practice, rest as needed B. Full snatch, 1 every minute on the minute for 10mintes. C. Pendlay Row 4x10, rest 90s D. Front leaning rest on rings. Accumulate 120sec [/tab]