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[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70% of run, row, bike or skip, then 2-3 sets of: 15-20 band rows 10 RDL empty bar 10 cossacks/side [/tab]

[tab title="Group Metcons"] Monday 10min AMRAP: 5 push-up, 5 thursters @ 40% 1RM push press, 10 KB swing *nutrition challenge workout: compare to Monday Feb 11

Tuesday 2 sets of: 3mins: 10kb swings to chin + 5 box jumps; rest 1min; 3mins of 10 unbroken wall ball + 25 double unders; rest 1min

Wednesday 90sec work @ 90-95%, 3min rest. -row or airdyne -4 burpees + 6 ball slams as fast as possible -hand-over-hand sled/rope pull -row or airdyne -4 burppes + 6 ball slams

Thursday 60sec work, 60sec rest: -5 DB ground to over head + 15 double unders -20 mountain climbers (10/side) + 8 ball slams

Friday 10min amrap of: 4 reps of entire dumbbell complex [4 DB reverse lunge per side + 4 DB Bent-over-Row + 4 DB Thrusters] + max reps tempo push-ups.

Saturday 2 sets each: 4min row or airdyne, rest 1min; 4min of 3 man makers + 12 arms only wall ball (slight knee bend is fine), rest 1min

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[tab title="Foundations"] Workout 1 A1. Back Squat 3x4-6, rest 60s A2. Chin-ups 3x5-8, rest 60sec A3. No Money Drill 3x15-20, rest 60-90sec B. Group Metcon

Workout 2 A1. Push Press 4x3-5, rest 60s A2. Ring Rows 4x5+, rest 90sec B. Group Metcon

Workout 3 A1. RDL 4x8, rest 60s A2. FFESS 4x8/side, rest 60s A3. Single Arm Bent-over Row with Fat Grips 4x6-10, rest 60s B. Group Metcon

Workout 4 A1. Pendlay Row, 3×10, rest 60sec A2. Hand Stand Hold against wall 3x30sec, rest 60s B1. Weighted Front Plank 3x45sec, rest 45s B2. Chin-ups 3x5+, rest 45s B3. 2mins double under practice, 3sets, rest 45sec C. Fat Grip Farmers Walk 3x60sec, rest 60sec [/tab]

[tab title="Training - General"] Workout 1 A. Shoulder Press 3x3, 1x3+ @ 85%, rest 3mins *compare to week of feb 18 2013 B. DB Row with Fat Gripz 3x6-8/side, rest 45s between sides C. Group Metcon

Workout 2 A. Squat mobility sequence: super squat hip drill and/or calve work B. Back Squat 4@75%, 3@85%, 1@90-95%, 3x3@85-90%, rest 2-2.5min between sets B. Deadlift 3x3@80-85%, rest 2min C1. Tucked Front Lever practice. 3sets of 20-30sec, rest 45sec C2. Weighted front plank 3x45sec, rest 45sec C3. chest stretch or lacrosse ball massage in chest 3x45s/side, rest 45s

Workout 3 A. Bench Press 5@75%, 3@85%, 1@90-95%, 3x3-5@85% rest 2-3mins B. Group Metcon

Workout 4 A. Front Squat 3x2 @ 90-95% B. RDL 4x6, rest 2mins C. Group Metcon

Workout 5 A. Push Press 5x2@80-85% B1. Rope Climbs 4sets of 1-4 assents, rest 60s B2. GHD Hip Extensions 4x6 with 3sec hold at top, weighted if possible, rest 60s C. Complete 12 TGU/side [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Clean + Jerk 4x1@85-90% B. Push Press 3x3-5 C. Group Metcon

Workout 2 A. super squat hip mobility &/or ankle mobility. B. Full Snatch 10x1 every 90sec. Start at 75% and build C. Back Squat 4@75%, 3@85%, 1@90-95%, 3x3@85-90%, rest 2-2.5min between sets D. Snatch Pick-up Drill 4x4 with 3sec pause & hold at the knee. Rest 2min between sets

Workout 3 A. Hang Snatch 3x3@70% (as warm-up) B. Jerk from Rack. complete 5 singles at or above 90% C. Group Metcon

Workout 4 A. Power Clean 5x2 EMOM at 70% B. Front Squat 3x2@90-95% C. Group Metcon

Workout 5 A. Back Squat 3x3@80% B1. Rope Climbs 4sets of 1-4 assents, rest 60s B2. Hand Stand Hold against wall, 30-45sec, rest 60s B3. GHD Hip Extensions 4x6 with 3sec hold at top, weighted if possible, rest 60s C. Complete 12 TGU/side [/tab]

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