IMG_9938 For those competing in the Chin-up/Muscle-up Challenge, we have posted training programs for both groups here. Chin-up peeps and muscle-up peeps.

Also, the 16 members competing in the In-House Challenge, you throw down this Saturday, the 19th. The 10am and 11am classes are reserved for the competitors.

[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: row, bike, run or skip, then 2-3 sets of: 15 band pull aparts 10 wide stance bodyweight squats, slow tempo. 10 good morning, empty bar [/tab]

[tab title="Group Metcons"] Monday 3min amrap: 5 burpees, 10 KB swings 1min rest 3min amrap: 5 pull-ups, 10 ball slams 1min rest 3min amrap: 20 double unders, 10 push-ups

Tuesday In teams of two, with 1 team member completing 60sec of work: 3sets of: 60sec wall ball 60sec rest 60sec box jumps 60sec rest 60sec row or airdyne 60sec rest

Wednesday 2 sets of: 6min amrap 12 DB ground to overhead (those with flexibility limitations: knee to overhead) 6 toe to bar 3min rest

Thursday 4 sets: row 400m, rest 3-5mins

Friday 5 sets for time: 10 pull-ups 10 DB push press @ 40-45% 1RM 30 double unders

Saturday 9am only for regular class. 10am onward: Quantum Fitness Challenge. 16min amrap: 8 wall ball (14/20lb) 8 KB swings to chin level (24/16kg) 8 burpees 20 double unders [/tab]

[tab title="Foundations"] Workout 1 A1. Shoulder Press 4x3-5, rest 90sec A2. Chin-up negatives 4x1-3 reps with at least 8sec lowering. Rest 90sec B. Group Metcon

Workout 2 A. Deadlift 3x3, ramping sets, Rest 2-3mins B1. Good Morning 3x10, rest 45s B2. Front Step-up to low box 3x10/side, rest 45s C. Group Metcon

Workout 3 A1. Bench Press 4x3, rest 90sec A2. Ring Rows 4xmax with 3sec pause at top, rest 90sec B. Seated band row with 3sec pause at back, 3x10, rest 60sec C. Group Metcon

Workout 4 A. 1 ¼ Back Squat with 3sec pause at ¼ position. 3x5, rest 90sec A2. Chin-ups 3x6-10, rest 90sec B. 4 sets, rest as needed: B1. Support Hold on Rings, accumulate 20-30sec B2. weighted front plank, accumulate 30-45sec as heavy as possible. B3. 60sec max double unders or double under practice C. RDL 3x8, rest 90-120s [/tab]

[tab title="Training - General"] Workout 1 A1. Push Press 6x2, rest 30sec A2. Chins-up 6x1-3, rest 90-120s B. Group Metcon

Workout 2 A. Front Squat 4x2-3, rest 2-3mins B. Group Metcon

Workout 3 A. Bench Press 3x3@85%, 1x3+@85%, rest 2.5mins B. Deadlift 2x5@75%. 2x5@80% C1. GHD GH Raise 4x8 [2014], rest 60sec C2. DB See-Saw Press 4x5-10/side, rest 60s

Workout 4 A. 6mins of: Muscle-up practice or chin-ups - 1-2 tough reps every 30sec. If doing chin-ups, try to do more than last week. B. Back Squat 4x5 @ approx 80%, rest 2mins 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. 3 sets: B1. 10 Bulgarian Split Squat/side [3010], rest 60s B2. L-Sit accumulate 20-40sec, rest 60s C. 3mins double unders [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Clean. Build to technical max for the day and then 3x2 @ 80% of that. rest 2mins B. Group Metcon

Workout 2 A. High hang power snatch from blocks 4x2 @ 70-75%, rest 60sec B. Front Squat 4x2-3, rest 2.5mins C. Group Metcon

Workout 3 A. Full Snatch 6x1 at approx 90%, Rest 2-3mins. B. Jerk from rack, build to max for the day, then 4x1@85-90% of that, rest 2-3mins C. Push Press 3x3, rest 2mins D. Deadlift 3x5@75-80%, rest 3mins

Workout 4 A. Back Squat 5x3 @ 85-90%, 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. 3 sets: B1. 10 Bulgarian Split Squat/side [3010], rest 60s B2. L-Sit accumulate 20-40sec, rest 60s C. 3mins double unders [/tab]

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