Cat is off to Australia this coming Wednesday and we'd like to bid her a Bon Voyage!Cat is a ball of energy and an amazing competitor both in the gym and for the gym at various competitions. We hope you have a wonderful time and we'll see you in about 6 months.

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[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: row, run, bike or skip, then 2-3 sets of: 10 standing band rows with 3sec pause 10 groiners per side 10 inch worm

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[tab title="Group Metcons"] Monday 3 sets: 30sec cals airdyne or row 90sec rest 30sec battling ropes 90sec 30sec knee to elbow 90sec

Tuesday 4 sets: With a 3min clock, perform: 30KB swings 15 burpees as many double unders as possible in remaining time 2mins rest

Wednesday Rowing intervals: 5 sets of 250m. Rest 3-4mins between sets

Thursday 4sets: 1min man makers 1min wall ball 1min rest

Friday Every minute on the min for 18 min: Min 1- 2 tough TGU Right Min 2- 2 tough TGU Left Min 3- 6 tall box jumps, jump up & step down

Saturday For time: 15 thrusters, 15 burpees, 30 double unders 10 thrusters, 10 burpees, 20 double unders 5 thrusters, 5 burpees, 10 double unders *for thrusters, use 40% 1RM push press [/tab]

[tab title="Foundations"] Workout 1 A1. Back Squat 3x5, rest 60sec A2. Wide Grip Pull-ups 3x3-6, rest 90sec B. Powel Raise 2x10/side, rest 30s between sides C. Metcon

Workout 2 A1. bench press 3x6, rest 30-60sec A2. bent-over single arm DB row (with elbow out to the side) with 2 sec pause at top, 3x6-10/side, rest 90sec B. Poliquin Step-up 2x20-25/side. Rest 30sec between sides C. Metcon

Workout 3 a. Bulgarian split squat 3x6/side Rest 60s between sides. As heavy as possible. b. RDL 3x6, rest 90sec c. Metcon

Workout 4 A1. DB single arm press 3x5-10/side, rest 60s A2. Chin-up Negatives 3x2-3 reps, rest 90sec B. 4 sets, rest as needed: B1. heavy TGU sit-ups 10/side B2. goblet squat 4 reps with 8sec lowering phase B3. GHD hip extension with 3sec pause at top. 8 reps [/tab]

[tab title="Training - General"] Workout 1 A. Push Press 4x3@90%, rest 2-2.5mins B1. Shoulder Press 3x5, rest 0sec B2. Chin-ups 3x3-6, rest 90sec C. Group Metcon

Workout 2 A. Front Squat 3x1.1.1, rest 10sec inside cluster, rest 2.5mins between sets. B. RDL 3x6-8, rest 2mins between sets C. Group Metcon

Workout 3 A. Bench Press 3x1@90%, 1x1+@90%, rest 2.5mins B. Deadlift 5@70%, 3@80%, 1@90%, 8@75% C1. GHD GH Raise 4x6 [2014], rest 45sec C2. Bent-over Single Arm DB Row with 2sec pause at top, 4x6-8side, rest 45s C3. Front Step-up 4x10/side, rest 45s

Workout 4 A. 6mins of: Muscle-up practice or chin-ups - 1-2 tough reps every 30sec. If doing chin-ups, try to do a bit more than last week. B. Back Squat 5x3 @ approx 85%, rest 2mins C. Group Metcon

Workout 5 A. Speed Deadlift 8x2 on the minute at 55%. B. 6 sets, rest as needed: B1. Hand stand push-ups 3-6 reps B2. Rope Climbs 2-4reps B3. GHD Hip Extension 12 reps with 3sec pause at top, weighted if possible C. 4 sets: C1. snatch grip deadlift 6 reps, rest 90sec C2. Heavy KB Swing to chin 8-12reps, rest 90sec

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

Workout 2 A. Tall Jerk 4x3@30-40% for quality. Rest 60sec B. Front Squat 3x1.1.1, rest 10sec in cluster, rest 2.5mins between sets C. Group Metcon

Workout 3 A. Clean. Build to technical max then 3x1@85% Rest 2-3mins. B. Jerk from rack, 6x1@ 85% or above, rest 2-3mins C. Push Press 4x2, rest 2mins D. Snatch grip deadlift, 4x6, rest 2-3mins

Workout 4 A. High Hang power snatch 3x3 @ 70%, rest 90sec B. Back Squat 5x3 @ approx 85%, rest 2mins C. Group Metcon

Workout 5 A. Speed Deadlift 8x2 on the minute at 55%. B. 6 sets, rest as needed B1. Hand stand push-ups 3-6 reps B2. Rope Climbs 2-4reps B3. GHD Hip Extension 12 reps with 3sec pause at top, weighted if possible C. 4 sets: C1. RDL 6 reps, rest 90sec C2. Heavy KB Swing to chin 8-12reps, rest 90sec

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