[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: run, row, skip or bike, then 2-3 sets of: -10 groiners per side -10-15 perfect push-ups -10 FFESS bodyweight/side [/tab]

[tab title="Group Metcons"] Monday 3min amrap: 5 DB thrusters @ 35% 1RM push press, 5 pull-ups, 30 double unders 2mins rest 3min amrap: 150m row or 12cals airdyne, 10 ball slams 2mins rest 3min amrap: 5 DB thrusters @ 35% 1RM push press, 5 pull-ups, 30 double unders 2mins rest 3min amrap: 150m row or 12cals airdyne, 10 ball slams 2mins rest

Tuesday 5 rounds for time: 10 knee to elbow 5 tall box jumps (jump up & step down) 10 heavy KB swings to chin level

Wednesday 5 sets: 150m row or 15cals airdyne 10 burpees as fast as possible rest 3mins

Thursday 5min amrap: 40 double unders (or a number you can complete in 30sec), 10 wall ball 2min rest 5min amrap: 15 KB swings to chin level, 3 TGU/side. 2min rest 5min amrap: 12 ball slams, 6 box jumps

Friday In team of 2 with only one team member working at time, complete the following as fast as possible: 80 wall ball 40 strict chin-ups 20 man makers

Saturday In teams of 3: 4min amrap: hand-over-hand rope/sled pull 1min rest 4min amrap: 8 ball slam, 4 burpees

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[tab title="Foundations"] Workout 1 A1. Push Press 4x3, rest 45s A2. Ring Rows 4x8-10, rest 2mins B. Group Metcon

Workout 2 A1. Back Squat 3x8-10, rest 90sec A2. Chin-ups 3x6-10, rest 90-120s B. Poliquin step-up 2x20-25/side. Rest 30sec between sides C. Group Metcon

Workout 3 A1. DB Bench Press 3x6-10, rest 90sec A2. RDL 3x10, rest 90s B. Group Metcon

Workout 4 A. 4 sets, rest as needed: A1. KB Single Arm Farmers Walk (don’t let hand touch the body), 3 gym lengths per side. A2.TGU Sit-ups 15/side A3. DB FFESS 10/side B. 6 sets:12 heavy KB swings to chin, rest 60sec C1. Powel Raise 3x8, rest 45s C2. GHD Hip Extension 3x10 with 3sec pause at top, rest 45s [/tab]

[tab title="Training - General"] Workout 1 A1. Push Press 4x5, rest 60s A2. Chins-up 4x4-8, rest 90-120s B. Shoulder Press 2x5-8, rest 120s C. Group Metcon

Workout 2 A. Front Squat 5x3@85-88%, rest 2-3mins B. Group Metcon

Workout 3 A. Back Squat 4x2@85-90%, rest 2.5mins B. Bench Press 3x5, 1x5+ all at 80%, rest 2-3mins C1. GH Raise 3x8, rest 60s C2. powel raise 3x8/side, rest 60s

Workout 4 A. 8mins of: Muscle-up practice or chin-ups - 1-2 tough reps every 30sec B. Deadlift 3x5@80%, rest 3mins C. Group Metcon

Workout 5 A. 6 sets, rest as needed: A1. Hand stand push-ups 3-6 reps A2. Chest to bar pull-ups 8+ reps A3. GHD Hip Extension 10 reps with 3sec pause at top, weighted if possible B. 4 sets: B1. 10 tough single leg step-up/side, rest 60s B2. L-Sit accumulate 20-30sec, rest 60s C. 3mins double unders [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Clean and Jerk @ 85%, 6sets, rest 2mins B. Group Metcon

Workout 2 A. Power Snatch from blocks 3x3 @ 70%, rest 60sec B. Back Squat 4x5@80%, rest 2.5mins C. Group Metcon

Workout 3 A. Full Snatch 4x2 @85-90%. Rest 2-3mins. B. Jerk from rack, 4x1 @ 90%, rest 2-3mins C. Snatch Pick-up Drill with 3sec pause. 4x4@100-105%, rest 2mins D. GHD Glute-Ham Raise 4x8, rest 3mins

Workout 4 A. Front Squat 4x5@80-85%, rest 2-3mins B. Group Metcon

Workout 5 A. 6 sets, rest as needed: A1. Hand stand push-ups 3-6 reps A2. Chest to bar pull-ups 8+ reps A3. GHD Hip Extension 10 reps with 3sec pause at top, weighted if possible B. 4 sets: B1. 10 tough single leg step-up/side, rest 60s B2. L-Sit accumulate 20-30sec, rest 60s C. 3mins double unders [/tab]

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