It's the final week of the GET REAL Challenge!

Stay tight y'all.

[accordiontabs] [tab title="Weekly Warmup"] 2-3mins at 70%: row, run, skip or airdyne, then 2-3rounds of: -10 groiners/side -10 inch worms -15 band pull aparts [/tab]

[tab title="Group Metcons"] Monday 3 sets: 60sec row or airdyne 60sec rest 60sec double unders 60sec rest 60sec

Tuesday 7min amrap: 7 burpees 7 wall ball

Wednesday 5 sets for time: 5 Man makers 10 toe to bar

Thursday 7 sets for time: 4 tough thrusters (approx 45-55% 1RM push press) 8 box jumps 12 Kettlebell swings (to chin level)

Friday In teams of 2 with only 1 team member working at a time (each team member must complete 1 full round): 8mins amrap of: 5 burpees 5 pull-ups Rest 4mins 8mins of amrap of: 150m row (or airdyne 14cals) 15 tough KB swings to chin level

Saturday Part A: 200m row time trial Part B: Annie. 50-40-30-20-10 double unders and anchored sit-ups [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat 3x5 B. side-lying dumbbell external rotations, 3x10/side, rest 40s between sides C. Group Metcon

Workout 2 A1. Bench Press 4x5, rest 90s A2. Bent-Over single arm DB row 4x10-12, rest 90s B. Group Metcon

Workout 3 A. Bulgarian Split Squat with a strict 4sec lowering phase.. Find 6RM on each side within about 3-4 progressively heavier sets. Rest 45-75s between sides. B. Deadlift 3x5@85% of best set of 5. C. Group Metcon

Workout 4 A1. DB Shoulder Press 3x10-15, rest 60sec A2. Ring Row 3xmax reps, rest 60s 3 sets, rest as needed: B1. 2min double unders B2. 4 skin the cat OR 12 knee to elbow B3. Row: 1st set: 150m; 2nd set: 300m: 3rd set: 150m at full effort C. accumulate 90sec of front leaning rest on rings *substitute front plank if necessary [/tab]

[tab title="Training - General"] Workout 1 A. deadlift 3x3 ramping sets, then drop 20% for 2x5 B. group metcon

Workout 2 A. push press 5x3. Start at 85% and build. rest 2min B. group metcon

Workout 3 A. back squat 2x5, 1x5+ @ 78%, rest 2-3min B. 4 sets: 8 Barbell thruster at 70-75% of 1RM 90sec of double unders (or double under practice) rest 2-3mins or as needed. 3sets, rest as needed: C1. 3-5 skin the cat, C2. poliquin step-ups 20-25reps. Build weight as heavy as good form allows.

Workout 4 A. press 2x5, 1x5+ @ 78% B. side laying DB external rotations. 3x12 per side. Rest 30s between sides C. group metcon

Workout 5 A. row 250m time trial. B. muscle-up. Complete as many reps as possible in 12mins or work on technique practice for 15mins. C. 5 sets for quality: 5 tough box jumps 5 tough KB Swings (to chin level) 2 tough TGU/side (up to max load) [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. hang snatch. Work quickly up to 2RM for the day, then drop 15% for 2x2 hang snatch B. deadlift 3x3 ramping sets C. group metcon

Workout 2 A. push press 5x3. Start at 85% and build. rest 2min B. group metcon

Workout 3 A. clean and jerk @ 80-85%. 10x1 rest 60-90s B. back squat 2x5, 1x5+ @ 78%, rest 2-3min C. 4 sets: 3-5 skin the cat 90sec of double unders (or double under practice) rest 2-3mins or as needed.

Workout 4 A. full snatch 10x2 for quality, rest 90sec. B. side laying DB external rotations. 3x12 per side. Rest 30s between sides C. group metcon

workout 5 A. row 250m time trial. B. muscle-up. Complete as many reps as possible in 12mins or work on technique practice for 15mins. C. 5 sets for quality: 5 tough box jumps 5 tough KB Swings (to chin level) 2 tough TGU/side (up to max load) [/tab]

[/accordiontabs]