[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: run, skip, bike or row, then 2-3 sets of: 2-5 wall walks (or sub 10 push-ups if necessary) [/tab]

[tab title="Group Metcons"] Monday 60sec work/3min rest row/airdyne, burpees, row/airdyne, burpees, row/airdyne

Tuesday Part 1: 5min amrap: 3 DB thrusters (65-70% 1RM push press... *yes, this is going to be very heavy & unsustainable) 6 box jumps (step down) Part 2: 3 sets for quality, rest as needed: -90sec double unders -accumulate 20-30sec L-Sit hold

Wednesday 4 sets of 3min amrap: 16 KB swings to chin level, 8 box jump (step down), 4 toe to bar, rest 2mins between sets

Thursday Jackie. For time: 1000m row, 50 thrusters (45lb/30lb), 30 pull-ups (any style).

Friday 7 sets @ 85-90%: 30sec work/30sec rest: Double unders, ball slams, KB swings (to chin) *The goal is to stay consistent throughout 7 sets. keep track of reps/cals

Saturday In teams of 4 with 1 team member working at time: Complete 5 hand-over-hand rope pulls of weighted sled each at a tough load. Then 3 sets each of 250m row. [/tab]

[tab title="Foundations"] Workout 1 A1. Back Squat 3x8, rest 90sec A2. wide grip pull-ups 3x4-8, rest 90sec B. Poliquin Step-up 2x20-25, rest 60sec C. Group Metcon

Workout 2 A. Shoulder Press 4x2-4 reps B. Powel Raise 2x10-15/side. rest 30sec between sides C. Group Metcon

Workout 3 A. RDL. 4x6 with 4sec lowering phase. Rest 2mins between sets B. Bulgarian Split Squat 3x8/side, rest 60s between sides C. Group Metcon

Workout 4 3 sets, rest 45s between exercises: A1. DB Bench Press 6-10reps A2. DB bent-over single arm row with Fat Grips. 6-10 reps 3 sets: rest 45s between exercises B1. L-Sit hold 20-30sec 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. Push Press 4x5 at or above 80% B. No money drill 3x15-20, rest 60s C. Group Metcon

Workout 2 A. Ankle mobility: 2mins/side calf self massage + 2mins/side calf stretch against the wall. Do one side, then re-test with a squat. B. Back Squat 3x3, 1x3+@85% C. Deadlift 5@70%, 4@75%, 3@80%, rest 2-3mins between sets

Workout 3 A. Shoulder Press 3x1, 1x1+ @ 90%, rest 3mins B. powel raise 2x15/side, rest 45s between sides C. Group Metcon

Workout 4 A1. Barbell Split Squat (front foot flat) 4x8/side, rest 60sec A2. GH Raise 4x8, rest 60sec A3. Rope Climb, arms only, 4x30sec workth, rest 60sec B. Group Metcon

Workout 5 A. 4 sets for quality, rest as needed: 6 RDL, front lever hold 15-20sec, 60sec double unders B. TGU 1 set per side. 7 unbroken reps C. 3 sets for quality, rest 60sec: 30-45sec hand stand hold against wall + L-sit for 20-30sec. rest as needed [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Jumping snatch pull at 35-40%. 3x5, rest 60s B. Snatch 12x1 EMOM @ 75-80% C. Group Metcon

Workout 2 A. Ankle mobility: 2mins/side calf self massage + 2mins/side calf stretch against the wall. Do one side, then re-test with a squat. B. Back Squat 3x3, 1x3+@85% C. Deadlift 5@70%, 4@75%, 3@80%, rest 2-3mins between sets

Workout 3 A. Hang Power Snatch (from mid thigh) 3x3@70%, rest 90sec B. Clean and Jerk. 1 rep every 90sec for 8 sets. (12mins for work sets) C. Group Metcon

Workout 4 A. Tall Jerk 4x4 @ 25-30%, rest 90sec B. Jerk From Blocks or Rack 6x2, build as heavy as possible for the day. rest 2mins between sets. C. Group Metcon

Workout 5 A. 4 sets for quality, rest as needed: 6 RDL, front lever hold 15-20sec, 60sec double unders B. TGU 1 set per side. 7 unbroken reps C. 3 sets for quality, rest 60sec: 30-45sec hand stand hold against wall + L-sit for 20-30sec. rest as needed [/tab]

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