[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: row, bike, skip or run 2-3 sets of: -FFESS bodyweight 10/side -RDL, empty bar, 10/side -60sec/side lacrosse ball calf massage [/tab]

[tab title="Group Metcons"] Monday 4 sets: 3mins AMRAP: 10 DB ground to overhead (sub knee to overhead for those with mobility limitations), 5 burpees 90sec rest

Tuesday In teams of 4, with only one person working at a time, complete 4000m row or 360cals on airdyne (rotate every 250m or every 15cals.

Wednesday 5mins amrap: row 12 cals (or airdyne 15cals), 12 box jumps 2mins rest 5mins amrap: 15 double unders, 5 burpees 2mins rest 5mins amrap: 10 KB Swings, 10 sit-ups

Thursday Part A AMRAP 10mins: 30sec double unders 30sec front plank -rest 1min- Part B 3sets as fast as possible: 16 wall ball 8 burpees

Friday In teams of 3 complete: 5mins AMRAP: hand over hand rope pull of weighted sled, rotate every gym length 5mins AMRAP: rounds of: 8 ball slam, 4 burpees 5mins AMRAP: rounds of 150m row

Saturday A. 500m row time trial B. 4 sets of quality: 4 tough TGU/side, 60sec double unders. [/tab]

[tab title="Foundations"] Workout 1 A1. Push Press 4x5, rest 90s A2. Pull-ups 4x5-8, rest 90s B. powel raise 2x10/side, rest 30s between sides C. Group Metcon

Workout 2 A. Deadlift 3x8, ramping sets. Rest 2-2.5mins B. Bent-over supported single arm DB row, 3x6-10/side, 2sec lowering phase, rest 45s between sides C. Group Metcon

Workout 3 A1. Bench Press 4x5, rest 30s A2. Weighted Front Plank 4x30-45s, rest 2mins B. DB Shoulder Press 2x8-12/side, rest 2mins between sets C. Group Metcon

Workout 4 A1. DB FFESS 3x8/side, rest 60s A2. GHD Hip Extension 3x8 with 3sec pause at top. rest 60-90s B. 5 sets for quality: 5 tall box jumps, 10 Heavy KB swings (to chin). rest as needed C. 6sets of 30sec of double unders, 30sec rest [/tab]

[tab title="Training - General"] Workout 1 A. Squat 1RM B. Bench 1RM C. Heavy KB swings (to chin) 5x10/side. rest as needed.

Workout 2 A. 5 sets: -4 tough TGU/side, rest 60s -chin-ups 3-6, rest 60s B. seated DB external rotation 2x10/side, rest 30s between sides C. Group Metcon

Workout 3 A1. Bulgarian Split Squat 4x6/side, rest 60s A2. RDL 4x6, rest 90s B. Glute-Ham raise. 3x8-10, rest 90sec C. Group Metcon

Workout 4 A. Shoulder Press. 2x5, 1x5+ @ 80% B. 1 1/4 Back Squat 3x5 with 2sec pause at 1/4 position, rest 2mins C. Knee to elbow, slow tempo, 4x8-12, rest 90-120s D. 4mins double unders

Workout 5 A1. GHD Hip extension (weighted if possible) 4x6 with 5sec pause at top, rest 60s A2. Chin-ups 4x5-8, 3sec lowering phase, rest 60-90s B. Poliquin Step-ups 2x25/side, heavy dumbbells, rest 45s between sides C. Group Metcon [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Squat 1RM B. Bench 1RM C. Heavy KB swings (to chin) 5x10/side. rest as needed.

Workout 2 A. hang power snatch from mid thigh 4x3 @ 70%, rest 90s B. clean pick-up drill + clean 4x1 @ 75-85%, rest 90sec C. Group Metcon

Workout 3 A. Clean and Jerk. 2@70%, 1@75%, 80%, 85%, 90%, 95%, 100%, 100%+, 100%+ *build up as high as possible. If you're not feeling it, drop to 85% for 5 sets of 1. Rest as needed B. snatch from blocks 4x2@80-85%, rest as needed C. Front Squat 4x4@80%

Workout 4 A. snatch pick-up drill + power snatch + 2 OH Squat. 5 sets B. Snatch grip deadlift 3x5, rest 90-120s C. Group Metcon

Workout 5 A1. GHD Hip extension (weighted if possible) 4x6 with 5sec pause at top, rest 60s A2. Chin-ups 4x5-8, 3sec lowering phase, rest 60-90s B. Poliquin Step-ups 2x25/side, heavy dumbbells, rest 45s between sides C. Group Metcon

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