IMG_9652 [accordiontabs] [tab title="Weekly Warmup"] A. 2-3mins @ 70%: skip, row, bike or run B. Sign-in! C. 2-3 sets of: -10-15 low box front step-up/side (bodyweight) -good morning (empty bar) -wall slide, 10 reps, with 3sec pause & hold at bottom [/tab]

[tab title="Group Metcons"] Monday 4mins: 6 wall ball + 15 double unders 2mins rest 4mins: row 150m or bike 13cals + 7 burpees 2mins rest 4mins: 15 KB swings (to chin level) + 8 box jumps

Tuesday 4 sets: 20sec AMRAP thrusters @ 50% 1RM push press 40sec rest 20sec AMRAP strict chin-ups 40sec rest 20sec airdyne 40sec rest 20sec L-sit hold 40sec rest

Wednesday 5 sets for time: 4 man makers 25 KB swings (to chin)

Thursday 3 sets: 40sec row or airdyne 1:20sec rest 40sec burpees for max reps 1:20sec rest 40sec battling ropes 1:20sec rest

Friday 2 sets of 5min amrap, rest 3mins between sets: 5 ball slam 5 burpees

Saturday In teams of 3: 4mins of: rope hand-over-hand pull (pulling sled). Switch every gym length 4mins of: 4 strict chin-ups + 8 push-ups 4mins of: rowing. Switch every 150m [/tab]

[tab title="Foundations"] Workout 1 A1. Back Squat 3x3, 1x8-12 at 80% of 3RM, rest 30sec A2. Chin-up Negatives (weighted if possible) 4x2-3reps, rest 2-2.5mins B. Group Metcon

Workout 2 A. Bench Press 4x2-3, rest 2-3mins B1. Ring Row 2xmax reps, rest 60s B2. DB see-saw press, 2x10-15/side, rest 60s C. Group Metcon

Workout 3 A. RDL 4x6, rest 90-120s B1. Front Step-up 3x15/side, rest 30s B2. GHD Superman hold 3x30sec (weighted if possible), rest 30s C. Group Metcon

Workout 4 A. Single Arm DB Row 4x6-8 (1sec pause at top). Rest 45sec between sides. B1. Band Row 3x15 (2sec hold), rest 15sec B2. weighted front plank 3x45sec, rest 15sec B3. double unders AMRAP 45sec, rest 15sec C. 3 sets of quality. Rest as needed -TGU 3/side, as heavy as possible -DB hold 30sec per set (hold the dumbbell by the largest part with a ‘claw grip’) D. GHD Glute-ham raise 4x6 reps (weighted if possible), rest 90-120s [/tab]

[tab title="Training - General"] Workout 1 A. Push Press 1RM B. Front Squat 1RM C. RDL 4x6, rest 2mins D. 1 set: 2mins amrap double unders

Workout 2 A. Muscle-up or Chin-up practice for quality. 1-2 tough reps EMOM (Every minute on the minute) for 10mins B. Tall box jumps (step down). 4 jumps for quality EMOM for 5mins C. Tough KB swings (to chin). 20sec, rest 40sec for 4mins D. Group Metcon

Workout 3 A. Bench Press 3RM B. TGU 2x3/side as heavy as possible. Rest as needed C. Group Metcon

Workout 4 A. Back Squat 3x5@80-85%, rest 2-3m B. Deadlift 4x3@85%, rest 2-3m C. GH Raise 5x8, rest 1.5-2m

Workout 5 A. 4 sets for quality, rest as needed: -2-4 rope climbs -45sec front leaning rest on rings -Superman hold on GHD machine 30sec, weighted if possible. B. Group Metcon [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Push Press 1RM B. Front Squat 1RM C. RDL 4x6, rest 2mins D. 1 set: 2mins amrap double unders

Workout 2 A. jumping snatch pull at 30-40%. 4x4, rest 60-90sec B. Hang snatch 5x2@75% C. Group Metcon

Workout 3 A. Snatch 1RM B. C&J 1RM C. Back Squat 4x3@80-85%

Workout 4 A. Bench Press 3RM B. TGU 2x3/side as heavy as possible. Rest as needed C. Group Metcon

Workout 5 A. Tall Jerk. 3x4@30% B. Jerk from rack. In 15mins, build to a heavy single. C. Group Metcon [/tab]

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