IMG_0244 [accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: run, row, bike or skip, then 2-3 sets of: -10 FFESS/side -10-15 shoulder pass throughs -45-60s front split hold per side [/tab]

[tab title="Group Metcons"] Monday 6 sets each: 30sec KB Swings to chin, 30sec rest, 30sec double unders, 30sec rest, 30sec ball slams

Tuesday 60sec row, rest 3mins; 60sec burpees as fast as possible, rest 3mins; 60sec row, rest 3mins; 60sec airdyne, rest 3mins; row 60sec

Wednesday 5 sets: 4 man makers, 6-8 chin-ups, 30 double unders

Thursday 4sets: 3mins of 3 chin-ups, 6 push-ups, 9 ball slams. rest 2mins between sets.

Friday Descending Ladder for time. 9-8-7-6-5-4-3-2-1: wall ball + burpees

Saturday 6 sets each: 30sec row or bike @ 85%, 30sec rest, 30sec double unders, 30sec rest, 30sec box jump (step down), 30sec rest [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift, 3x3 ramping sets. B. barbell (back-squat style) split squats 3x10/side, rest 60s between sides. C. Metcon

Workout 2 A1. Bench Press 4×4-5, rest 1-2mins A2. Chin-ups 4x4-6, rest 2mins B. Metcon

Workout 3 A1. single leg RDL with dumbbell 4x10/side, rest 60s A2. Front Step-up 4x12/side, rest 60s B. Metcon

Workout 4 A1. Pendlay Row, 3x10, rest 30sec A2. Band Rows 3x10-15, rest 30s A3. Band Pull Aparts 3x15-20, rest 2-3mins B1. Shoulder Press 3x4-6, rest 30s B2. DB Press 3x8-12, rest 2-3mins C. 5mins double under practice [/tab]

[tab title="Training - General"] Workout 1 A1. Back Squat 4x5 [50x0] @ 80%, rest 30s A2. Ring Pull-ups 4xmax reps [4010], rest 2.5mins B. Group Metcon

Workout 2 A. Shoulder Press 3x2, 1x2+ @ 85%, rest 3mins B. Side Laying dumbbell external rotations 3x15/side, rest 30s between sides C. Group Metcon

Workout 3 A. Super squat hip mobility. 8min (4/side) B. Front Squat 4x4 @ 80-85%, rest 2-3mins C1. Bent-over supported single arm DB row, 3x8/side, rest 60s C2. DB see-saw press 3x6-10/side, rest 60s D. RDL 4x6, rest 2mins

Workout 4 A. Push Press 4x5 B. Shoulder Press 2xmax reps at 80% of best set of 5 in the push press. rest 2mins C. Group Metcon

Workout 5 A. Tall Box Jump 4x5, rest 60s B1. Front Lever Hold 4x3-5, rest 45s B2. Tempo Push-ups 4xmax reps [1111], rest 45s C1. Rope Climbs 4sets of 1-4 assents, rest 60s C2. GHD Hip Extensions 4x6 with 3sec hold at top, weighted if possible, rest 60s

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[tab title="Training - Olympic Lifting"] Workout 1 A1. Back Squat 5x3 @ approx 80-85%, rest 0sec A2. Chin-ups 5x2-4, rest 2mins B. Group Metcon

Workout 2 A. Snatch, 10x1 EMOM @ 75-85% B. Drop Snatch 3x1, rest 90sec C. Metcon

Workout 3 A. Hang Snatch 3x2@80%, rest as needed B. Clean and Jerk 6reps at 80-85% every 2mins. C. RDL 4x6, rest 2mins D. GH Raise 3x6-8 (weighted if possible), rest 2mins

Workout 4 A. Push Press 4x5, rest 2-3mins B. Shoulder Press 2xmax reps at 80% of best set of 5 in the push press. rest 2mins C. Group Metcon

Workout 5 A. Tall Box Jump 4x5, rest 60s B1. Front Lever Hold 4x3-5, rest 45s B2. Tempo Push-ups 4xmax reps [1111], rest 45s C1. Rope Climbs 4sets of 1-4 assents, rest 60s C2. GHD Hip Extensions 4x6 with 3sec hold at top, weighted if possible, rest 60s [/tab]

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