Thanks to Cat, Lolo, Alvin and AT for repping Quantum at the Tidal competition!

[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70% of row, bike, skip or run 2-3 sets of: 45s/side split hold 10 inchworms 10 scapular pull-ups with 2-3sec pause at the top [/tab]

[tab title="Group Metcons"] Monday To be completed in teams of 3, with one team member working at a time. Each team member completes a full round before resting. As a team, complete as many rounds and reps as possible in 18mins: 8 heavy thrusters @ approx 60% 1RM push press 150m row or 15cals airdyne

Tuesday 6 rounds for time: 4 tough man makers 12 toe-to-bar 24 double unders

Wednesday 10 rounds for time: 8 hand release push-ups 5 pull-ups 8 wall ball

Thursday 4 sets of 3mins amrap: 15 KB swings to chin level 10 box jumps 5 burpees Rest 2mins between sets

Friday A. Fran B. After resting, 3-5mins of double under practice

Saturday A. Max wall walks in 2 mins (chest to floor - chest to wall). *Substitute max push-ups if necessary B. 5x20sec battling ropes, rest 60s C. 4 sets for time: 3 tough TGU/side, 15 ball slams [/tab]

[tab title="Foundations"] Workout 1 A1. Back Squat 3x5, rest 60s A2. Chin-ups 3x3-6, 3sec lowering phase, rest 90sec B. Bent-over single arm lateral raise 3x8, 4sec lowering phase, rest 30sec between sides C. Group Metcon

Workout 2 A1. dumbbell seesaw shoulder press 4x6-10/side, rest 60sec A2. Ring Row 4 sets of as many reps as possible with 2sec pause at top, rest 90sec B. Poliquin step-ups with dumbbells, 2x25/side, rest 60s C. Group Metcon

Workout 3 A1. RDL 4x6, 4sec lowering phase, rest 60sec A2. DB front step-up 4x10/side, rest 60-90s B. Turkish Get-up. in 5mins find 2RM per side. C. Group Metcon

Workout 4 5 sets: A1. 4 DB thrusters, as heavy as possible, rest 30sec A2. 12 cals for girls, 15cals for guys on airdyne as fast as possible, rest 30sec A3. 60sec double unders or double under practice, rest 2mins 3 sets: B1. 8 tough KB swings, no rest B2. 3-5 skin the cat with a slow/controlled tempo, rest 60-90s [/tab]

[tab title="Training - General"] Workout 1 A. Back Squat 4x3@85%, rest 2-3mins B. Powel raise 3x8 [4010], rest 30sec bewteen sides C. Group Metcon

Workout 2 A. Bench Press 3@80%, 2@85%, 1@90%, 2x3@80% B. Group Metcon

Workout 3 A. Back Squat 4x2 @80%, rest 2-3mins B. Deadlift 3@70%, 3x3@80%, rest 2-3mins C1. Ring Rows: 5xmax reps [2011], rest 30s C2. toe to bar [3010] 5x8-12, rest 30sec D. 3mins of double unders

Workout 4 A. Push Press 4x3@85% or higher, rest 2-3mins B. DB seesaw shoulder press. 2x8-12/side. Rest 2mins C. Group Metcon

Workout 5 A1. 5x3 tough TGU per side. rest as needed. A2. 5x2-4 rope climbs. arms only if possible. rest as needed B. Bent-over lateral raise, single arm. 3x8/side [3010], rest 30s between sides C. Group Metcon [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Back Squat 4x3@85%, rest 2-3mins B. Powel raise 3x8 [4010], rest 30sec bewteen sides C. Group Metcon

Workout 2 A. Full Snatch 4x1@80-85%, rest 2mins B. Drop snatch. 4 heavy sets of 1, working to max C. Group Metcon

Workout 3 A. Clean & Jerk 5x1 @ 90% or higher, rest 2-3mins B. Snatch Pull 3x3@100-105%, rest 2mins C. Back Squat 4x2@80%

Workout 4 A. High hang snatch (from mid thigh/pockets) + hang snatch (just above knee). 4x1 B. Clean pick-up drill. 3x4 with 3sec pause at knee. 100-110% of best clean. C. Group Metcon

Workout 5 A1. 5x3 tough TGU per side. rest as needed. A2. 5x2-4 rope climbs. arms only if possible. rest as needed B. Bent-over lateral raise, single arm. 3x8/side [3010], rest 30s between sides C. Group Metcon [/tab]

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