[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70% effort: run, bike, skip or row 2-3 rounds of: 10 FFESS/side 10 RDL empty bar 10 wall slides, back to wall [/tab]

[tab title="Group Metcons"] Monday – Special workout for holiday

Tuesday 7 heavy DB Thursters 11 box jumps rest 2mins

Wednesday 5 sets for time: 20 Russian KB swings 200m run

Thursday Tabata Mash-up 6 sets each, alternating exercises, of 20sec of work and 10sec of rest: burpees DB push press double unders

Friday A. 6 sets: of prowler sprints, 40m sprints from the high position. Complete in teams of 4. B. battling rope. 4x30sec of work, rest 90sec

Saturday In teams of 3 with only one team member working at a time, complete for time: 4000m or 250cals airdyne 100 pull-ups 300 double unders [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift 3x5, ramping, rest 2-3min B1. Poliquin step-up 2x25, no rest B2. Wall slides, back to wall 2x15 with 3sec pause at bottom, no rest C. Group metcon

Workout 2 A1. shoulder press 3x5, rest 90sec A2. chin-ups 3x5-8, rest 90sec B. Single Arm Bent-over DB Row 3x10/side, rest 45s between sides C. Group Metcon

Workout 3 A. Back Squat 3x8, rest 2min B1. good morning 3x12, rest 45s B2. front step-up 3x12/side, rest 45s C. Group Metcon

Workout 4 A1. Bench Press 5x2, rest 90-120sec A2. Chin-ups 5x2-4, rest 90-120sec 3 sets, rest as needed: B1. 2min double unders B2. 4 skin the cat OR 12 knee to elbow B3. Row 200m at full effort C. Accumulate 90sec of front leaning rest on rings *substitute front plank if necessary

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[tab title="Training - General"] Workout 1 A. Bench Press 6x2, rest 2min B. Band pull aparts 3x15-20, rest 60-90sec C. Group metcon

Workout 2 A. Front squat 4x4 @ 80-85%, rest 2-3min B. Good morning 3x10, rest 90sec C. Group metcon

Workout 3 A. Shoulder press, work to 5RM, then 2x5 @ 85% of that. 5 sets, rest as needed – at least 1min between exercises: B1. Wide grip chin-ups 5x4-8 B2. Row 150m as fast as possible C. single arm DB Row 8-12/side, rest 45sec between sides

Workout 4 A. Back squat, work to 5RM B. 1 ¼ back squat, 2x5 with 3sec pause at ¼ position. C. Group metcon

Workout 5 A. 6sets of 2-5reps, muscle-up practice, rest as needed 4 sets: B1. Rope climb 60sec as many assents as possible, rest 1-2min B2. Ring Dips 4-8 reps, rest 1-2min C. RDL 5x8, rest 90-120s D. front leaning rest on rings. Accumulate 120sec [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Hang Snatch 5x2@ 80-85%, rest 90s B. Drop Snatch 1RM C. Group Metcon

Workout 2 A. front squat 4x4, rest 2-3mins B. Group Metcon *Push your front squat weight as heavy as possible.

Workout 3 A. Power clean and jerk. 1 on the minute for 10minutes. B. Shoulder press, work to 5RM, then 2x5 @ 85% of that. 5 sets, rest as needed – at least 1min between exercises: c1. Wide grip chin-ups 5x4-8 c2. Row 150m as fast as possible

Workout 4 A. Back squat, work to 5RM B. 1 ¼ back squat, 2x5 with 3sec pause at ¼ position. C. Group metcon

Workout 5 A. Full Snatch. 7x2 on the minute at 75-80% B. 5 sets of 2-5reps, muscle-up practice, rest as needed C. RDL 5x8, rest 90-120s D. Front leaning rest on rings. Accumulate 120sec [/tab]

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