[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: run, skip, bike or row Then 2-3 sets of: - 10 groiners per side (3-4sec pause per rep) - RDL empty bar - no money drill 15reps with 3sec pause at end position [/tab]

[tab title="Group Metcons"] Monday 3 sets of: 4min amrap: 15 KB swings 10 ball slams rest 3mins

Tuesday For time: 50 double unders 50 foot anchored sit-ups 50 db thrusters (up to 25lb for guys, and 20lb for girls) 30 double unders 30 foot anchored sit-ups 30 db thrusters

Wednesday 3 sets with 3min rest between sets: 40sec rowing for cals 20sec rest 40sec push-ups 20sec rest 40sec airdyne for cals 20sec rest 40sec wall ball 20sec rest 40sec box jumps 20sec rest

Thursday Double Death by Wall Ball and Burpees. With on running clock, perform 3 wall ball and 3 burpees in the first minute, 4 and 4 in the second minute, 5 and 5 in the third minute, and keep going until you fall off the pace. Rest 1 minute after you fall off the pace. Then drop back down to 3 wall ball and 3 burpees in the next minute. Climb the ladder again as far as possible.

Friday For time, w/partner*: 60 strict pull-ups 120 kettlebell swings 180 AirDyne calories OR 2500m row *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

Saturday AMRAP in 7mins: 1 DB thruster, 1 pull-up, 2 thruster, 2 pull-up, 3 thruster…. etc. build as high as possible. [/tab]

[tab title="Foundations"] Workout 1 A1. Bench Press 4x5, rest 45s A2. Front plank on elbows, 4x60s, rest 45s B. Bent-over lateral raise 3x10/side, rest 30s between sides C. Metcon

Workout 2 A1. Deadlift 4x8, rest 45s A2. Front Step-up 4x15/side, rest 60sec B. Group Metcon

Workout 3 A1. Shoulder Press. 3x3, then 2x5@ 85-90% of 3RM. Rest 60-90s A2. Wide Grip Chin-ups 5x3-6, rest 90s B. Group Metcon

Workout 4 A. Find 1RM Turkish Get-up on each side. Rest as needed 4 sets: B1. Back Squat 3reps, res 20s B2. Tall Box Jumps, 5reps, rest 2mins 4 sets, rest as needed: C1. Pendlay Row 4x10 C2. 30 double unders OR 90sec double under practice [/tab]

[tab title="Training - General"] Workout 1 A. Push Press 1RM B. Deadlift 1RM C. 5 sets: L-sit 20sec, TGU 3/side

Workout 2 A. 4 sets: TGU 3RM/side Double unders 60reps or 90sec practice L-Sit accumulate 20sec B. Metcon

Workout 3 A. Front Squat 5@75%, 2@85%, 1@90%, 3x3@80-85%, rest approx 2mins. B. Group Metcon

Workout 4 A1. Bench Press 5@75, 2@85%, 1@90%, 3x3@80-85%, rest 20s A2. Ring Row, 5xmax reps [30x3], rest 90-120s B. Group Metcon

Workout 5 A. 2000m row time trial B. 6 sets for quality: 1-3 muscle-ups or 45sec of drill practice. tall box jumps, 5 reps C. 6 sets for quality accumulate 20sec of tucked front lever hold OR substitute: 4 toe to bar rope climb 2 assents. [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Push Press 1RM B. Deadlift 1RM C. 5 sets: L-sit 20sec, TGU 3/side

Workout 2 A. Hang snatch 4x2@70% B. 2-3 sets: TGU 3RM/side Double unders 60reps or 90sec practice L-Sit accumulate 20sec C. Metcon

Workout 3 A. Snatch 1RM B. Clean and Jerk 1RM C. Front Squat 5@75%, 2@85%, 2x1@90%, rest 2-3mins

Workout 4 A1. Bench Press 5@75, 2@85%, 1@90%, 3x3@80-85%, rest 20s A2. Ring Row, 5xmax reps [30x3], rest 90-120s B. Group Metcon

Workout 5 A. 2000m row time trial B. 6 sets for quality: 1-3 muscle-ups or 45sec of drill practice. tall box jumps, 5 reps C. 6 sets for quality accumulate 20sec of tucked front lever hold OR substitute: 4 toe to bar rope climb 2 assents. [/tab]

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