[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: row, bike, run or skip, then 2-3 rounds of: 10 reverse lunges/side 10 perfect push-ups 10 groiners/side [/tab]

[tab title="Group Metcons"] Monday 5min AMRAP: 5 burpees 10 KB swings to chin level (24kg/16kg) Rest 4mins 5min AMRAP 5 wall ball 5 box jumps

Tuesday Part 1: In a team of 3 perform as many strict chin-ups as possible in 5mins. Part 2: In teams of 3, with only 1 team member working at a time, each team member must complete 5 sets of 300m row or 5 sets of 30cals on the airdyne. Complete all sets as fast as possible as a team.

Wednesday AMRAP in 15mins: 10 Push-Ups, 15 Wall Ball Shots (20/12 lb. to 10′ target) 20 Kettlebell Swings (24/16 kg)

Thursday 4 rounds for time: 50 double unders 30 ball slams

Friday Part 1: Pentajump. 3 attempts. Part 2: 2min max double unders Part 3: 10min amrap: 3 KB swings (to chin), 3 burpees 6 swings, 6 burpees, 9, 9 12, 12, 15, 15…

Saturday In teams of 3, with only one team member working at a time: Part 1: amrap 5mins rotate ever gym length hand-over-hand rope-sled pulls Part 2: 5mins, rotate every 5 toe to bar, 5 ball slams Part 3: 5mins, rotate every 10cals on airdyne or 100m row. [/tab]

[tab title="Foundations"] Workout 1 A1. Push Press 4x5, rest 90sec A2. Close Grip Chin-ups 4x4-8, 4sec lowering phase, rest 90-120s B. Group Metcon

Workout 2 A. Deadlift 3x3, ramping sets. Then 2x8@70-75% of best set of 3. B. Front step-ups with dumbbells, 3x10/side, rest 30s between sides. C. Group Metcon

Workout 3 A1. Shoulder Press 4x3, rest 60sec A2. DB FFESS 4x8-10/side, 3sec lowering phase. Rest 90-120s B. Group Metcon

Workout 4 A. Bulgarian Split Squat, find 6RM per side with a strict 3sec lowering phase. 4 sets: B1. rope climb, 2-4reps B2. TGU sit-ups, 12reps per 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 [/tab]

[tab title="Training - General"] Workout 1 A. Back Squat. 5@75%, 3@85%, 1@90%, 3x1-2@95% B. Group metcon

Workout 2 A. Bench Press 5@75%, 3@85%, 2@90%, 3x1-2@95% B. Group metcon

Workout 3 A. Front Squat 4×1-3@90%, rest 3min B. Deadlift, 5@70%, 75%, 80%, rest 2min C1. Single Arm DB bent-over supported row: 4x6-8 [2011], rest 45s C2. Weighted Front Plank 3x45s, rest 45s D. Heavy KB swings 4x12, rest as needed

Workout 4 A. Shoulder Press 3x1-3@90% B. Shoulder Press 2 sets of max repetitions @ 85%. Rest 2mins C. Group Metcon

Workout 5 A. Back Squat 3×3@85%, rest 2-3mins B. 10mins for quality, rest as needed: 200m row 2-4 rope climbs C. 10mins for quality, rest as needed: 45sec front leaning rest on rings 3-6 wide grip pull-ups D. 4mins double unders [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Back Squat. 5@75%, 3@85%, 1@90%, 3x1-2@95% B. Group metcon

Workout 2 A. Clean and Jerk 6x1@85%. Rest 2mins B. Group metcon

Workout 3 A. Jumping snatch pull from the knee 5x6@40% of best snatch, rest 60s B. Hang snatch. In 10 mins work to heavy double for the day, then 5x1@90% of the best double. C. Front Squat 4×1-3@90%, rest 3min D1. Single Arm DB bent-over supported row: 4x6-8 [2011], rest 45s D2. Weighted Front Plank 3x45s, rest 45s

Workout 4 A. Power Clean + 3 Push Press. 6x1, rest 2min B. Shoulder Press 2 sets of max repetitions @ 85%. Rest 2mins C. Group Metcon

Workout 5 A. Snatch from high blocks (bar at mid thigh) 5x2 B. Back Squat 3×3@85%, rest 2-3mins C. RDL 4x4, rest 2mins D. 10mins for quality, rest as needed: 200m row 2-4 rope climbs [/tab]

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