It was an honour to attend Leah and Sara's wedding yesterday.Thanks for the invite ladies!

[accordiontabs] [tab title="Weekly Warmup"] Run, bike, skip, or row 2-3 mins @ 70%. Then 2-3 rounds of: 10 inch worms 8 groiners per side 10 wide-stance squats 10 ring rows [/tab]

[tab title="Group Metcons"] Monday 5 rounds for time: 10 ball slams 10 KB swings to chin 100m run

Tuesday Tabata intervals for max reps. 6 sets of each exercise, alternate exercises. Wall Ball Burpees Double unders

Wednesday 5 sets: 10 DB Push Press @ 60% 200m run 2min rest

Thursday 12-10-8-6-4-2 Tall box jump pull-ups or chin-ups DB group to overhead

Friday 4 sets: Row 500 Meters or Airdyne 45cal. Rest 30 seconds Toes to Bar x 20 reps Rest 30 seconds 3 tough TGU/side Rest 30sec

Saturday Super Secret Long Weekend Workout! Details TBD [/tab]

[tab title="Foundations"] Workout 1 A1. Barbell FFESS (back squat rack position) 4x8/side, rest 90s A2. RDL 4x8, rest 90s B. Group Metcon

Workout 2 A1. Bench Press 4x3, rest 60s A2. Ring Rows, 4xmax reps, rest 90s B. Wall Slides, 3x12 with 3sec pause at bottom. C. Group Metcon

Workout 3 A. Back Squat 4x3, rest 2min + B. Front step-up 2x15/side. Rest 30s between sides. C. Group Metcon

Workout 4 A. Push Press. 1RM B. Chin-up 1RM C. Row 500m time trial. Record exact time. This is a full out effort. Perform a 2-3 sets of 150-200m at 80% as warm-up with plenty of rest. http://www.youtube.com/watch?v=yowQI5JxGqo D. L-Sit, accumulate 45sec [/tab]

[tab title="Training - General"] Workout 1 A. Bench Press 4x5 @ 80-85%, rest 2min B. band pull aparts 3x15-20, rest 60-90sec C. metcon

Workout 2 A1. front squat 4x1, rest 20sec A2. back squat (with same load as front squat) 4x3-5, rest 2mins B. metcon *push front squat weight as heavy as possible.

Workout 3 A. Push Press work to a 3RM B. Shoulder Press 2x8-10, rest 90sec C. 4 sets: 60sec max rope assents. 5 tough OH Squats, add weight each set if possible. 100m on the rower. As fast as possible

Workout 4 A. deadlift, work to 5RM B. deadlift 2x8 @ 80% of 5RM, rest 90sec C. group metcon

Workout 5 A. 6sets of 2-5reps, muscle-up practice, rest as needed B. 500m row time trial. Massive effort. Record exact time. C. Pendlay Row 5x5, rest 90-120s D. front leaning rest on rings. Accumulate 120sec [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Hang Snatch 1RM. Then 4x2@ 80-85% B. band pull aparts 3x15-20, rest 60-90sec C. metcon

Workout 2 A1. front squat 4x1, rest 20sec A2. back squat (with same load as front squat) 4x3-5, rest 2mins C. metcon *push front squat weight as heavy as possible.

Workout 3 A. Push Press work to a 3RM D. Shoulder Press 2x8-10, rest 90sec C. Clean. 2 on the minute every minute for 10mins. Start @ 70%. Build toward 80% if no misses. D. 4 sets: 60sec max rope assents. 5 tough OH Squats, add weight each set if possible. 100m on the rower. As fast as possible

Workout 4 A. deadlift, work to 5RM B. deadlift 2x8 @ 80% of 5RM, rest 90sec C. group metcon

Workout 5 A. Full Snatch. 1RM then 5x2@ 75-80%. B. 6sets of 2-5reps, muscle-up practice, rest as needed C. 500m row time trial. Massive effort. Record exact time. D. Pendlay Row 5x5, rest 90-120s [/tab]

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