[tab title="Group Metcons"] Monday In teams of 4, complete 4 sets per person: On a 1minute clock, row or airdyne for 30sec then hop off the machine and complete as many burpees as possible for the remaining time.
Tuesday 5 sets: 2mins AMRAP: 5 burpees, 10 KB swings 2mins rest *complete as many reps as possible in each 2min set. Pick-up where you left off at the start of each new set.
Wednesday 10min to climb the ladder as high as possible 1 wall ball, 1 pull-up 2 wall ball, 2 pull-up 3/3, 4/4... as high as possible in the time limit.
Thursday Every minute, on the minute for 18mins (4sets): minute 1: 45sec side plank, right arm down minute 2: 45sec double unders minute 3: 45sec side plank, left arm down minute 4: 45sec row or airdyne @ 90%
Friday 2min AMRAP Cals on rower or airdyne rest 2mins 2min AMRAP 6 box jump 12 ball slam rest 2mins 2min AMRAP toe to bar rest 2mins 2min AMRAP 6 box jump 12 ball slam
Saturday 5 rounds for time: 10 wall ball 20 KB swings 30 double unders [/tab]
[tab title="Foundations"] Workout 1 A. Deadlift 3x8, rest 2mins B1. Front Step-up 3x10-15/side, rest 0s B2. Hollow body hold 30sec, rest 60-90s C. Group Metcon
Workout 2 A1. Shoulder Press 4x2-4, rest 90sec A2. Chin-ups 4x2-5, rest 90sec B. Group Metcon
Workout 3 A1. barbell FFESS (back squat rack position) 3x8/side, 3sec lowering phase, rest 60s A2. Ring Row 3x6-12, rest 90sec B. Powel Raise 3x12/side, rest 30s between sides C. Group Metcon
Workout 4 A1. DB Bench Press 4x8-12, rest 60-90s A2. Rope Climbs, 4x1-3 reps, rest 90s B. 4 sets for quality, rest as needed: -5 DB Thrusters, as heavy as possible -5 tough box jumps, jump-up & step-down -as many perfect push-ups as possible C. 4 sets: 30sec double unders (or technique practice), rest 30sec [/tab]
[tab title="Training - General"] Workout 1 A. Push Press 3x1@90%, rest 2-2.5mins B1. Shoulder Press 3x3, rest 0sec B2. Chin-ups 3x1-3, rest 90sec C. Group Metcon
Workout 2 A. Front Squat 3x1.1.1, rest 10sec inside cluster, rest 2.5mins between sets. Try to do more weight than last week. B. Group Metcon
Workout 3 A. Bench Press 2x3@85%, 1x3+ @ 85%, rest 2.5mins B. Speed DL 8x2@60% every minute on the minute 3 sets, rest as needed: C1. Rope Climb (arms only if possible) 1-3 reps. C2. GHD sit-ups 10-15 reps C3. Front Step-up 10-15/side
Workout 4 A. 6mins of: Muscle-up practice or wide grip pull-ups 3-4 tough reps every 60sec. If doing chin-ups, try to do a bit more than last week. B. Back Squat 4x2 @ 80%, rest 2mins C. Group Metcon
Workout 5 A. 4 sets for quality, rest as needed (approx 1min between sets): 5 heavy DB thrusters 30 double unders B. 5 sets: 20-30sec front lever practice, rest 2mins C. 4 sets: 4 tough box jumps (jump up, step down), rest 60-90sec [/tab]
[tab title="Training - Olympic Lifting"] Workout 1 A. Snatch from hang. 10sets: 1 rep every minute on the minute at 80% of last week’s technical max from workout 1. of that. rest 2mins B. Drop Snatch 3x1, rest 90-120s C. Group Metcon
Workout 2 A. Front Squat 3x1.1.1, rest 10sec in cluster, rest 2.5mins between sets. Try more weight than last week B. Snatch Drip DL 3x6, rest 90-120s C. Group Metcon
Workout 3 A. Clean. 7 sets. 1 rep every minute on the minute at 80% of last week’s technical max. B. Jerk from rack. 7sets @ 80-85%, rest 2mins C. RDL 4x4, rest 2mins
Workout 4 A. Power snatch from blocks (bar at mid thigh) 5x2 @ 75%, rest 90sec B. Back Squat 3x2@80%, rest 2mins C. Group Metcon
Workout 5 A. Jumping Snatch Pull @ 40% 4x6, rest 2mins B. Clean Pick-up Drill 3x4 with 2sec pause at the knee, rest 2min C. 5 sets: 20-30sec front lever practice, rest 2mins D. 4 sets: 4 tough box jumps (jump up, step down), rest 60-90sec [/tab]