[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%, run, row, bike or skip, then 2-3 rounds of: -15 no money drill -10 RDL, empty bar -front lunge 10/side [/tab]

[tab title="Group Metcons"] Monday 5sets (17mins): 30sec max DB thrusters 30sec max pull-ups rest 3mins

Tuesday 4 sets of: 30 sec Battling Ropes 30 sec Rest 30 secs Mountain Climbers 30 secs Rest 30 secs Flutter Kicks 30 secs of Rest

Wednesday for time: 50 Double Unders 10 burpees 40 Double Unders 10 burpees 30 Double Unders 10 burpees 20 Double Unders 10 burpees 10 Double Unders 10 burpees

Thursday Row or Airdyne. 6 sets: 30sec of work @ 95%. 3mins rest. Attempt to keep # of metres or calories within a 5% spread over each set.

Friday 7 sets for time: 7 toe to bar 7 wall ball

Saturday Fran [/tab]

[tab title="Foundations"] Workout 1 A1. Push Press 3x5, rest 90sec A2. Chin-ups 3x5-10, rest 90sec B. Group Metcon

Workout 2 A. Back Squat 3x8, rest 2-3min B. Laying DB external rotations 3x12/side, rest 30sec between sides C. Group Metcon

Workout 3 A1. DB Reverse Lunge 4x8/side. Start with non-dominant side. Rest 60s A2. Good morning 4x8, rest 60s B. Group Metcon

Workout 4 A. Find 1RM Turkish Get-up on each side. Rest as needed B. 500m row. time trial. 3 sets: C1. front leaning rest on rings, accumulate 45sec, rest 45s C2. chin-ups, max reps (minimum of 6), rest 45s C3. 90sec double under practice OR max double unders in 90s, rest 45s [/tab]

[tab title="Training - General"] Workout 1 A. deadlift 3x5 ramping, drop 20-25% from top set for 2x8. B. group metcon

Workout 2 A. push press 5x3@80-85%, rest 2min B. group metcon

Workout 3 A. barbell thruster 1RM, build to max. rest as needed B. back squat 2x5, 1x5+ @ 75%, rest 2-3min C1. chin-ups (best to bar if possible) 4x3-5 [4010], rest 60-90s C2. ring dips 4xmax reps [4010], rest 60-90s D. db laying external rotations 3x12/side, rest 30s between sides

Workout 4 A. bench 2x5, 1x5+ @ 75% B. bent-over lateral raise 3x5 per side with 8sec pause at top. C. group metcon

Workout 5 A. row 500m time trial. as many sets at as possible in 12minutes, focus on quality not speed, rest as needed B1. HSPU, max reps. accumulate at least 4 reps. B2. rope climb 1 ascent. 3 sets: C1. accumulate 45sec in front leaning rest on rings C2. skin the cat 3-4reps. [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. hang snatch 5x2@70-75%, rest 60s B. deadlift 3x5@75% C. group metcon

Workout 2 A. push press 5x3@80-85%, rest 2min B. group metcon

Workout 3 A. clean and jerk. 4x1@70%, 1@75%, 80%, 85%, 90% B. back squat 2x5, 1x5+ @ 75%, rest 2-3min C1. chin-ups (best to bar if possible) 4x3-5 [4010], rest 60-90s C2. ring dips 4xmax reps [4010], rest 60-90s D. db laying external rotations 3x12/side, rest 30s between sides

Workout 4 A. drop snatch 4x1, rest 90-120mins B. snatch pick-up drill with 3sec pause at top 4x4 rest 90-120s C. group metcon

Workout 5 A. jerk. work to max. B. row 500m time trial. as many sets at as possible in 12minutes, focus on quality not speed, rest as needed C1. HSPU, max reps. accumulate at least 4 reps. C2. rope climb 1 ascent. D. accumulate 120sec in front leaning rest on rings [/tab]

[/accordiontabs]