Final Reminder: Monday, 5pm - 7pmSKINS dude will be at the gym.

Deals y'all, deals.

[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: run, row, bike or skip, then 2-3 sets of: 90s per side lacrosse ball self massage for glutes 10 wall slides, back to wall, with 3sec pause at bottom 10 FFESS/side [/tab]

[tab title="Group Metcons"] Monday 4 sets: 60sec wall ball 60sec rest 60sec airdyne or row 60sec rest

Tuesday 5 rounds for time: 40 KB swings 20 box jumps (15min cut-off)

Wednesday Complete as many rounds and reps as possible in 10 minutes of: 20 Double-Unders 10 Pull-Ups 5 Man-Makers

Thursday 6 rounds for time: 10 DB ground to overhead (knee level to overhead for those with limited flexibility) 8 burpees (12min cut-off)

Friday in teams of 3 with one person working at a time, complete as many repetitions as possible of: 5min of hand-over-hand rope pull (switch ever gym length pull) 5mins of ball slams, switch every 8 throws 5mins of row or airdyne, switch every 12cals or 100m row.

Saturday Tabata: 8 sets of wall ball, rest 1:10 8 sets of push-ups, rest 1:10 8 sets of rowing, rest 1:10 [/tab]

[tab title="Foundations"] Workout 1 A. Shoulder Press. Work to 1RM. B1. Shoulder Press 2x5, 1x5+ @80%, rest 30s B2. Single Arm bent-over supported DB Row 3x10/side, rest 90-120s C. Group Metcon

Workout 2 A. Deadlift, 3x5, ramping sets. B1. Front Step-up 3x10/side, rest 45s B2. chin-ups 3x3-6, rest 45s C. Group Metcon

Workout 3 A. 3 sets, rest 60s between exercises. A1. Barbell FFESS (held in back squat rack position) 8/side A2. Ring Row max reps with 3sec pause at top A3. Turkish Get-up 3/side B. Knee to elbow 30reps. C. Group Metcon

Workout 4 A. 4 sets: A1. Tall Box jumps, 6reps, rest 30s A2. Pull-ups, 6-10reps, rest 90s B. 4sets: B1. Good morning, 8 reps, rest 30s B2. Pull-ups 6-10reps, rest 90s C. 3sets: C1. Airydne 15cals as fast as possible, rest 30s C2. weighted front plank 45s, rest 60-90s [/tab]

[tab title="Training - General"] Workout 1 A. Back Squat. 5@75%, 3@85%, 1@95%, 3×2-3@90% B. Group metcon

Workout 2 A. Bench press 5@75%, 3@85%, 1@95%, 3×2-3@90% B. Group metcon

Workout 3 A1. Front Squat 4×4@80-85%, rest 60s A2. Bent-over single arm DB Row 4x6-8,[201], rest 90s B. Speed Deadlift 7x3@65%, on the minute C. Deadlift, 5@75%, 3@80%, 3@85%, 3@85%, rest 2-3m D. 3sets, rest as needed: 25 tough KB swings (to chin level)

Workout 4 A. Shoulder Press. In 10mins work to 3RM for the day B1.Shoulder Press 3x3@90% top successful weight from part A. rest 90s B2. Chin-ups 3xmax reps, rest 90s C. Group Metcon

Workout 5 A. Back Squat 3×3@80-85%, rest 2-3mins B. HSPU. as many reps as possible in 12mins. Modify as necessary. C1. DB Crossover step-up 3x10-15/side, rest 45s (http://www.youtube.com/watch?v=P51AHxoswcE) C2. Bent-over single arm lateral raise, 3x8 with 6sec pause at top, rest 45s D. weighted front plank. 3x60sec, rest 2mins [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Back Squat. 5@75%, 3@85%, 1@95%, 3×2-3@90% B. Group metcon

Workout 2 A. Hang Power Snatch 4x2@75% on the minute. B. Jerk from rack. 5x1@90%, rest 2-3min C. Group metcon

Workout 3 A. Hang snatch + full snatch 5x1 @80-85%, rest 2-3min B. OH Squat 2RM, rest as needed C. Front Squat 4×4@80-85%, rest 2-3mins D. Chin-ups 4x4-6reps, rest 2-3mins

Workout 4 A. Clean and jerk 2x2@70%, 2x1@75%, 2x1@80%, 1@85%, 1@90% rest 2mins B. Group Metcon

Workout 5 A. Back Squat 3×3@80-85%, rest 2-3mins B. HSPU. as many reps as possible in 12mins. Modify as necessary. C1. DB Crossover step-up 3x10-15/side, rest 45s (http://www.youtube.com/watch?v=P51AHxoswcE) C2. Bent-over single arm lateral raise, 3x8 with 6sec pause at top, rest 45s D. Weighted front plank. 3x60sec, rest 2mins [/tab]

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