[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: row, run, bike or skip 2-3 rounds of: 10 reverse lunges per side 45sec split stretch per side (i.e. legs going forward and backward) 15 shoulder pass throughs [/tab]

[tab title="Group Metcons"] Monday Ascending ladder, up to 10, for time. 1 DB thruster 1 box jump 2 DB thruster 2 box jump 3/3 4/4… 10/10 15min cut-off *Cumulative DB weight should be between 35-40% of best push press

Tuesday 90sec max burpees Rest 3mins 90sec max metres on rowing machine Rest 3mins Then 6mins amrap: 6 wall ball 12 double unders

Wednesday 6 rounds for time: 15 ball slams 200m run

Thursday A. Max Effort Standing Broad Jump, 3-4 attempts B. 9min AMRAP: 3 man makers 9 Heavy KB Swings

Friday 3 rounds for time: 400m run 25 burpees

Saturday 4 sets: 30sec airdyne for max cals(or substitute rowing if necessary) 90sec rest 30sec battling ropes 90sec rest [/tab]

[tab title="Foundations"] Workout 1 A1. Push Press 5x3, rest 90sec A2. Chin-ups 5x2-4, rest 90sec B. Group Metcon

Workout 2 A. Back Squat 3x5, rest 2-3min B. 1 ¼ back squat 2x6 with 4sec pause at ¼ position., rest 90sec C. Group Metcon

Workout 3 A. Bench Press 3x5, rest 2min B. Pendlay row 4x8-10, rest 1.5-2min C. Group Metcon

Workout 4 A. Find 3RM Turkish Get-up on each side. Rest as needed 4 sets, rest as needed: B1. Tall Box Jumps, 5reps. B2. Knee to elbow, 10-15reps. 4 sets, rest as needed: C1. Good Morning 4x10 C2. 30 double unders OR 90sec double under practice C3. wall slides, 10 reps with 3sec pause at bottom while squeezing as hard as possible. [/tab]

[tab title="Training - General"] Workout 1 A. Bench Press 3RM, then drop to 85% of that and perform 2 sets of max reps. rest 2min B. powel raise 2x10/side, rest 30sec between sides. C. metcon

Workout 2 A. front squat 3RM, rest 2-3min B. 1 ¼ front squat 3RM *try to find this within about 3 progressively harder sets. C. group metcon

Workout 3 A. Push Press 5x3 @ 85% B. rowing: 250m time trial C. 5 sets, rest as needed: 3 tough TGU per side. 3 tough box jumps 40 double unders or 60sec DU practice.

Workout 4 A. back squat, 5x2@85-90% B. group metcon

Workout 5 A. Speed Deadlift 8x3 on the minute at 60% of 1RM. 4 sets: B. Muscle-up practice. 10mins of practice, rest as needed. C. Group Metcon [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. front squat 3RM, rest 2-3min B. 1 ¼ front squat 3RM *try to find this within about 3 progressively harder sets. C. group metcon

Workout 2 A. 2 hang snatch + 1 full snatch. 6x1 @ 80-85%, rest 90sec B. snatch grip deadlift 3x5, rest 90-120s.

Workout 3 A. power clean and 3 push press. 4-6 sets, build to a max for the day B. Bench 3x5 C. rowing: 250m time trial D. 3 sets, rest as needed: 3 tough TGU per side. 9 tough box jumps 40 double unders or 60sec DU practice.

Workout 4 A. back squat, 5x2@85-90% B. group metcon

Workout 5 A. Full Snatch. Work to max for the day, then 3x2@80-85% of max. B. Speed Deadlift 8x3 on the minute at 60% of 1RM. 4 sets: C. Good Morning 5x6, rest 90sec D. muscle-up practice. 10mins of practice, rest as needed. [/tab]

[/accordiontabs]