[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70% run, bike, row or skip 2-3 sets of: 10 scapular pull-ups with 3sec pause at top. (focus on retracting and depressing scapula. Use a band if necessary) 45sec front split hold per side 10 reverse lunges per side

* Scapular pull-up: http://youtu.be/R9mHV0of5I0 [/tab]

[tab title="Group Metcons"] Monday 3 sets: 30sec row for meters 90sec rest 30sec burpees as fast as possible 90sec rest 30sec AMRAP tough DB thrusters 90sec rest

Tuesday Every minute on the minute for 10minutes: 10 KB swings to chin 10 ball slams

Wednesday Part 1: 500m row time trial Rest 3mins Part 2: 5sets battling ropes: 20sec work, 80sec rest

Thursday Three rounds for time of: 5 Thrusters @ 55% 1RM Push Press 10 Burpees 20 Double-Unders Rest 3mins

Friday 4 sets for time: 30 wall ball 20 double unders 10 knee to elbow

Saturday 12min AMRAP: 5 pull-up 10 push-ups (chest to floor) 15 air squats [/tab]

[tab title="Foundations"] Workout 1 A1. back squat 4x3, rest 90s A2. chin-up negatives, as slow as possible (add weight if you can already do 2 or more unassisted chin-ups), 4x3, rest 90s B. Group metcon

Workout 2 A1. Single Arm DB Shoulder Press, one arm braced against wall 4x8-12, rest 60s A2. Single Arm Bent-Over DB Row, 4x8-12, rest 60s B. Double Under Practice. 3min C. group metcon

Workout 3 A. DB Bulgarian split squat 3x10/side, rest 45s between sides B. RDL 4x8, rest 90sec C. group metcon

Workout 4 A. bench press 3x5, rest 2mins 4sets, rest as needed: B1. rope climb B2. TGU tough set of 2 on each side B3. front leaning rest on rings. Accumulate 60sec C. Perform 50 handstand shoulder touches per side at controlled tempo. OR accumulate 90s in handstand hold position against wall

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[tab title="Training - General"] Workout 1 A. deadlift 3@70%, 2@80%, 1@85%, 1@90%. B. snatch grip deadlift 3x4 [41x1], rest 90sec C. group metcon

Workout 2 A. push press 4x2-3, rest 2-3min. B. shoulder press 3x3, rest 2min C. group metcon

Workout 3 A. back squat 3RM with only 1-2 truly tough sets, rest as needed B. 1 ¼ back squat 3x5 with 3sec pause at ¼ position, rest 2min C. 4 sets: 60sec muscle-up practice good morning 10reps 2 tough TGU/side

Workout 4 A. paused bench press 4x2-3, rest 3min B. powel raise 3x10 [4010], rest 30s between sides. C. group metcon

Workout 5 A. 1000m row time trial B. 10mins for quality: 60sec amrap rope assents. 8-12 DB skull crushers [3010] C. 10mins for quality 8-10 Single arm DB bent-over row accumulate 20sec of tucked front lever hold OR substitute: 4 toe to bar D. 4mins: as many unbroken sets of 10 DB biceps curls as possible with a [3010] tempo. [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. full snatch. Work to max single for the day, then drop 15% for 4x2 B. group metcon

Workout 2 A. push press 4x2-3 B. shoulder press 3x3, rest 2min C. group metcon

Workout 3 A. clean & jerk to max for the day. B. back squat 3x1 @ 90% rest 2min C. 3 sets: 60sec muscle-up practice good morning 10reps 2 tough TGU/side

Workout 4 A. full snatch 10x2 for quality, rest 90sec. B. drop snatch to max single C. group metcon

Workout 5 A. 1000m row time trial B. 10mins for quality: 60sec amrap rope assents. 8-12 DB skull crushers [3010] C. 10mins for quality 8-10 Single arm DB bent-over row accumulate 20sec of tucked front lever hold OR substitute: 4 toe to bar D. 4mins: as many unbroken sets of 10 DB biceps curls as possible with a [3010] tempo. [/tab]

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