[accordiontabs] [tab title="Weekly Warmup"] 2-3mins of run, row, bike or skip. Then 2-3 sets of: -10 wall slides with 3sec pause at bottom -10 cossacks per side -10 FFESS per side (bodyweight) [/tab]

[tab title="Group Metcons"] Monday 12mins amrap: 25 double unders 10 wall ball

Tuesday 5 sets: Row 150m 15 ball slams. Rest 3mins

Wednesday in teams of 3 complete: 4mins of sled hand-over-hand pull, alternate each pull rest 30sec 4mins of heavy ball slams, alternate every 5 slams rest 30sec 4mins of airdyne, alternate every 15 cals

Thursday 5min amrap: 8 tough DB thrusters 8 burpees 8 pull-ups rest 4mins 5mins amrap: 8 tough DB thrusters 8 burpees 8 pull-ups

Friday part 1: standing triple jump. 4-5 attempts part 2: 5 sets for time: 25 KB swings (to chin level), 15 box jumps, 5 man makers 16min cut-off

Saturday 6 sets: 2x20m sprint (one high position, one low position). Rest 2-2.5mins between sets [/tab]

[tab title="Foundations"] Workout 1 A. deadlift, work to a heavy set of 3, then drop the weight 20% for 3x8 B. powel raise 2x12/side, rest 30sec between sides. C. group metcon

Workout 2 A1. shoulder press 4x3, rest 90sec A2. wide grip pull-up 4x3-6, rest 90sec B. 3min double under practice C. Group metcon

Workout 3 A. 1 ¼ Back Squat with 3sec pause 4x4, rest 2min B. RDL 3x8, rest 1.5-2min C. Group metcon

Workout 4 A1. Push press 5x2, rest 90-120sec A2. Chin-ups 5x1-2 rest 90-120sec 3 sets, rest as needed: B1. 2min double unders B2. 4 skin the cat OR 12 knee to elbow B3. Aridyne 15cals as fast as possible C. accumulate 2min of front leaning rest on rings *substitute front plank if necessary [/tab]

[tab title="Training - General"] Workout 1 A. Bench Press 1RM B. Front Squat 1RM C. 200 double unders or 5mins of double under practice

Workout 2 A1. front step-up 4x12/side, rest 60s A2. chin-ups 4x5-10, rest 60s B. Group metcon

Workout 3 A. tall box jump 4x4, rest 60-90s B. deadlift 4x5@75%, rest 2mins C. Group metcon

Workout 4 A. Push Press 5x5 B. Group metcon

Workout 5 A. 6sets of 2-5reps, muscle-up practice, rest as needed B. 30cals on airdyne time trial. 4 sets: C1. Rope climb 60sec as many assents as possible, rest 1-2min C2. 5 tough Thrusters, rest 1-2min D. front leaning rest on rings. Accumulate 120sec [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Bench Press 1RM B. Front Squat 1RM C. 200 double unders or 5mins of double under practice

Workout 2 A. hang snatch, 2 on the minute on the minute for 12 minutes. Moderate weight. B. 1 set as many OH squats as possible at 1RM snatch weight. C. Group metcon

Workout 3 A. tall box jump 4x4, rest 60-90s B. deadlift 4x5@75%, rest 2mins C. Group metcon

Workout 4 A. clean. Work to max for the day. Then drop weight by 15-20% for 5x1 full clean B. Group metcon

Workout 5 A. 6sets of 2-5reps, muscle-up practice, rest as needed B. 30cals on airdyne time trial. 4 sets: C1. Rope climb 60sec as many assents as possible, rest 1-2min C2. 5 tough Thrusters, rest 1-2min D. front leaning rest on rings. Accumulate 120sec [/tab] [/accordiontabs]