Congrats to Leah and Jodi for taking 1st place in their weight classes at Worlds!Congrats to All-Star for taking 3rd in the open class.

A shout-out to The Burgers Priest, the official sponsor of our teams!

[accordiontabs] [tab title="Weekly Warmup"] 2-3mins of 70% effort: row, run, bike or skip, then 2-3 rounds of: 10 ring rows 10 good mornings, empty bar 10 FFESS [/tab]

[tab title="Group Metcons"] Monday For time, w/partner*: 300 double-unders 200 kettlebell swings 100 burpees * Trade off reps as needed, but only one partner can be working at a time; if no partner, complete half the total reps and work on a :30 on / :30 off schedule

Tuesday 4 sets: 30sec row 2min 30sec airdyne 2min rest

Wednesday In teams of 2, with only one teammate working at a time: 3mins of hand-over-hand sled pulls 1min rest 3mins of wall ball. Alternate every 8 wall ball 1min rest 3mins of ball slams. Alternate every 8 ball slams

Thursday 7 rounds of: 7 DB push press 7 burpees 7 pull-ups

Friday 4 sets: 5 tough Turkish get-ups per side 15 knee to elbow

Saturday Jackie 1000m Row 50 Thrusters 30 Pull-up [/tab]

[tab title="Foundations"] Workout 1 A. Push Press 5x3, rest 90-120sec B. Bent-over lateral raise 3x10/side, 4sec lowering phase, rest 30s between sides C. Group Metcon

Workout 2 A. Deadlift 3x3, ramping sets. Rest minimum of 2mins. B. Deadlift: drop 25% from top set of 3 for 2x8, rest 90-120s C. Group Metcon

Workout 3 A1. DB Bench Press 3x8-12, 3sec lowering phase, rest 90s A2. Ring Row, 3xmax reps with 3sec pause at top, rest 90s B. L Sit. Accumulate 45-60sec C. Group Metcon

Workout 4 A1. Front Step-up 4x10-15/side, 45s A2. Chin-ups 4x6-10, 3sec lowering phase, 45s 4 sets: B1. Good Morning 10 reps, rest 30s B2. Knee to Elbow 10-15 reps, slow tempo, rest 30s B3. Double unders 75reps or 90s of practice, rest 90s C. front leaning rest on rings, accumulate 120s, [/tab]

[tab title="Training - General"] Workout 1 A. Speed deadlift 7x3 @ 65% 1RM, on the minute B. Front squat 6,4,2, rest 2mins C. Group metcon

Workout 2 A. Push press 5RM. B. Shoulder press 3x5 C. Group metcon

Workout 3 A. Back squat 5x2@85%, rest 2min B. 4 sets: RDL, 6reps, rest 30s L-sit, 30-45sec, rest 30s Double unders, 75reps OR 90sec amrap, rest 90s C. 3 sets: Rope climb, as many ascents as possible in 45s, rest as needed Front leaning rest on rings, 60sec, rest as needed

workout 4 A. Bench press 4x3 B. Bent-over lateral raise 3x10 [4010], rest 30s between sides. C. Group metcon

Workout 5 A. 15mins for quality: 5 tall box jumps 1-3 muscle-ups or 45sec of drill practice. B. 15mins for quality 3 Tough TGU/side 10 Knee to elbow [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Hang snatch + full snatch. Work to max for the day, then drop 15% for 4 more sets. B. Snatch grip deadlift 4x4, rest 90-120s C. Group metcon

Workout 2 A. Push press 5RM B. Shoulder press 3x5, rest 2min C. Group metcon

Workout 3 A. Clean to max for the day. B. Back squat 5x2 @ 85%, rest 2min C. 3 sets: Rope climb, as many ascents as possible in 45s, rest as needed Front leaning rest on rings, 60sec, rest as needed

Workout 4 A. Full snatch 10x2 for quality, rest 90sec. B. Bent-over lateral reaise 3x10/side, [4010], rest 30s between sides. C. Group metcon

Workout 5 A. 15mins for quality: 5 tall box jumps 1-3 muscle-ups or 45sec of drill practice. B. 15mins for quality 3 tough TGU/side 10 knee to elbow [/tab]

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