IMG_0320 [accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: row, airdyne, jog or skip, Then 2-3sets of: 10 RDL empty bar 15 band rows Cossacks 10/side [/tab]

[tab title="Group Metcons"] Monday Special Holiday Workout

Tuesday 5 sets of: 30sec KB to chin, 30sec rest, 30sec double unders, 30sec rest, 30sec burpees, 30sec rest

Wednesday 5 sets for quality: 8 tough KB swings to chin level, 6 tall box jumps (step down), 20sec L-sit

Thursday A. 1000m row time trial. rest 3-6mins, then B. 21-15-9 wall ball + ball slams for time

Friday 5sets: Row or airdyne for 20sec @ 100, 10sec transition, then 20sec battling ropes, rest 3:10mins

Saturday 4sets: 3mins of 5 burpees, 10 box jumps (step down), 10 kb swings to chin level, rest 3mins. Compare to last Friday

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[tab title="Foundations"] Workout 1 A1. Back Squat 3x5, rest 60s A2. Chin-ups 3x6-10, rest 120s B. Front Step-up 2x12/side, rest 30s between sides C. Group Metcon

Workout 2 A. Push Press 5x3, rest 2mins B. Bent-over single arm lateral raise 3x8 with 5sec pause at top, rest 30s between sides. C. Group Metcon

Workout 3 A. RDL 4x8, rest 120sec B. Single-Arm bent-over DB Row with Fat-Grips 4x6-8reps/side, rest 45s between sides C. Group Metcon

Workout 4 3 sets, rest 45s between exercises: A1. DB Bench Press 6-10reps A2. L-sit 20sec 3 sets: rest 45s between exercises B1. Walking Lunges 12/side B2. Tempo Push-ups [1111] B3. GHD Hip Extension 10 reps B4. Strict Chin-ups 3-6reps [/tab]

[tab title="Training - General"] Workout 1 A. Shoulder Press 3x4, 1x4+ @ 80%, rest 3mins B. Single arm bent-over lateral raise 2x12-16/side, rest 45s between sides C. Group Metcon

Workout 2 A. super squat hip mobility. 3min per side. B1. Front Squat 3x2, rest 30sec B2. Paused Back Squat 3x4 with 4sec pause in bottom, rest 2-3mins C. 3 sets, rest as needed: 2-4 Rope Climb arms only, GHD hip extension wtih 5sec hold at top. 6 reps D. Turkish Get-ups 3x3 per side. rest as needed

Workout 3 A. Bench Press 4x3-5@85%, rest 2-3mins B. Band Pull aparts 3x15-20, rest 60s C. Group Metcon

Workout 4 A. Sumo Deadlift 3x5, ramping, rest 2-3mins B. Front Plank on Rings, 3x30-60s, rest 60-90s C. Group Metcon

Workout 5 A. 4 sets for quality, rest as needed: 2-5reps wall walk, front lever hold 15-20sec, single leg RDL 10reps/side B. TGU 1 set per side of 10reps C. 3 sets for quality, rest 60sec: bent-over DB row 10reps/side, strict chin-ups 3-6reps. [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. jumping snatch pull @ 40% 3x5reps, rest 60s B. Power Snatch 6x2@70%, rest 90s C. Group Metcon

Workout 2 A. super squat hip mobility. 8min (4/side) B. Back Squat 4x4 [50x0], rest 3mins C1. Rope Climb arms only, rest as needed C2. GHD hip extension wtih 5sec hold at top. 6 reps, rest as needed D. Turkish Get-ups 3x3 per side. rest as needed

Workout 3 A. Clean from blocks (bar at migh thigh) 10x1@75-85%, rest 90sec B. RDL 3x6, rest 90sec C. Group Metcon

Workout 4 A. Snatch from blocks (bar at mid thigh) 10x1@75-85%, rest 90sec B. Snatch Pick-up Drill 3x4, rest 90-120s C. Group Metcon

Workout 5 A. 2 Power Clean, 5 sets. Rest 2mins B. Jerk 5x1@85%+, rest 90sec C1. Bent-over DB Row, single arm, 4x8/side, rest 60s C2. GH Raise 4x8, rest 60s [/tab]

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