[accordiontabs] [tab title="Weekly Warmup"] 2-3mins at 70%, run, row, skip or bike Then 2-3 rounds of: -3-6 wall walks -10 single leg RDL per side, empty bar -10 push-up + scapular push-up [/tab]

[tab title="Group Metcons"] Monday 2 sets: 45sec airdyne 3:15 rest 45sec row 3:15 rest

Tuesday 5min amrap: 4 tough thrusters, 8 burpees 2min rest 5min amrap: 12 touch KB swings to chin level, 8 burpees 2min rest 5mins amrap: 4 man makers, 8 burpees

Wednesday In teams of 2 with only 1 person working at a time for max reps/cals: 5mins airdyne rest 2mins 5mins wall ball rest 2mins 5mins ball slams

Thursday 8 sets for time: 10 DB push press 10 box jumps

Friday 4 sets: 30sec toe to bar 30sec rest 30sec battling ropes 30sec rest 30sec double unders 30sec rest 30sec row 30sec rest

Saturday 3 rounds of Barbara: For time: 20 pull-up 30 push-ups 40 foot anchored sit-ups 50 bodyweight squats rest 3mins [/tab]

[tab title="Foundations"] Workout 1 A. Push press. Work up to heavy set of 2, then drop 15% for 3x5. B. Powel raise 3x10/side, rest 30s between sides. C. Group Metcon

Workout 2 A. Back Squat. Work up to heavy set of 2, rest 2-3min between top sets. B1. Back Squat drop 15% for 3x5, rest 60s B2. Pull-ups 3xmax, rest 60-90s C. Group Metcon

Workout 3 A1. DB bench press 4x5-10, rest 60s A2. DB Bent-over row 4x8-12, rest 60s A3. Skin the cat 4x3-5reps, rest 60s B. Group Metcon

Workout 4 4 sets, rest 30-60s between exercises. A1. RDL 8 reps (use straps if grip becomes too fatigued for rope climb) A2. Rope climb 3 assents A3. Poliquin step-ups, 25reps 3 sets: B1. Bulgarian Split Squat B2. Side plank 60-90sec/side B3. Double unders 90sec amrap [/tab]

[tab title="Training - General"] Workout 1 A. Back Squat. 5@75%, 3@82%, 1@90%, 3x5@78-85% B. Group metcon

Workout 2 A. Bench press 5@75%, 3@82%, 1@90%, 3x5@78-85% B. Group metcon

Workout 3 A1. Back Squat 3x3@80%, rest 60s A2. Chin-up 3x3-6, rest 90s B1. Weighted front plank 3x45sec, rest 60-90s B2. Chin-up 3x3-6, rest 60s C. RDL 4x8, rest 2min

Workout 4 A1. Push press 4x4 @ 80%, rest 30s A2. Skin the cat 4x3-6, rest 30s A3. Rope climb, 4x3, rest 90-120s B. Group Metcon

Workout 5 A1. Front squat 4x2-3, rest 60s A2. Single arm DB row 4x8-12, rest 90-120s B. Speed DL 8x3@60% on the minute C1. HSPU 4xmax, rest 60s C2. Front level practice 4x20sec holds, rest 60s [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Back Squat. 5@75%, 3@82%, 1@90%, 3x5@78-85% B. Group metcon

Workout 2 A. Jerk from rack. 2x2@70%, 2x2@75%, 2x2@80%, then build to max double for the day. B. Group metcon

Workout 3 A. Hang snatch 5x3@70-75%, rest 2-3min B. 2 power clean + 3 push press, 4 sets, rest 2-3mins C. Back squat 3x3@78-85% D. Clean pick-up drill with 3 sec pause at the knee, 2x4, rest 2mins

Workout 4 A. Clean and jerk 5x1 @ 80% B. OH Squat 3x4, rest 2-3min C. Group Metcon

Workout 5 A. Hang snatch 4x2@70-80% B. Front squat 5@75%, 3@82%, 1@90%, 3x5@78-85% C1. Skin the cat 4x3-6, rest 30s C2. Rope climb, 4x3, rest 90-120s [/tab]

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