IMG_0094 [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) front split hold 45s per side 10 ring rows [/tab]

[tab title="Group Metcons"] Monday 1000m row time trial. Rest as needed, then: 3 sets for quality of: max tempo chin-ups + 60sec double unders + 30-60sec handstand hold

Tuesday 3 sets: 60sec KB Swings to chin, 60s rest, 60sec double unders, 60sec rest, 60sec 4ball slams + 4 box jumps, 60sec rest

Wednesday 4 sets: 30sec battling ropes, 30sec burpees as fast as possible, rest 60sec, 60sec row or airdyne @ 95%, rest 3mins

Thursday 5 rounds: 12 toe to bar, 5 tough TGU/side, 4 wall walks (sub 30-45sec of tempo push-ups)

Friday We're closed. 2 sets each of: 4min amrap 2 man maker + 4 DB bent-over row + 8 reverse lunges (4/side) + 10 wall ball. 1min rest. 4min amrap of 200m row + 10 burpees, rest 1min.

Saturday 1000m if you missed it on Monday, or 150 wall ball for time (12min cut-off) [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift, 3×5 ramping sets. rest 2mins between sets. B. Dumbbell bulgarian split squat, 3×10/side, rest 60s between sides. C. Metcon

Workout 2 A1. Shoulder Press 4x2-4, rest 90sec A2. Chin-up negative, weighted if possible 4x2-3, rest 90sec B. bent-over DB lateral raise, single arm, 3x8 per side with 3sec hold at top, rest 45s between sides C. Group Metcon

Workout 3 A1. Back Squat 3x2-4, rest 60s A2. Bent-over DB Row with Fat Grips 3x8-10/side, rest 90sec B. Front Lever practice 3x30sec, rest 90sec. OR 3x10-15 knee to elbow with controlled tempo. rest 90sec between sides C. Group Metcon

Workout 4 3 sets, rest 45s between exercises: A1. DB Bench Press 8-14reps A2. L-sit 20sec 3 sets: rest 45s between exercises B1. Walking Lunges 12/side B2. Tempo Push-ups [1111] B3. GHD Hip Extension with 3sec pause at top 10 reps B4. Strict Wide Grip Pull-ups 3-6reps [/tab]

[tab title="Training - General"] Workout 1 A. Back Squat 3@75%, 3@85%, 2@90, 1@95%, 3x5@80-85%, rest 2-2.5min between sets B. Metcon

Workout 2 A. Shoulder Press 3x1, 1x1+ @ 90%, rest 3mins *compare to week of Feb 25 2013 B. Metcon

Workout 3 A. Squat mobility sequence: super squat hip drill and/or calve work B. Back Squat 2x2@80%, 2x2@85% C. Speed DL 8x3 @ 65% D1. Front Lever practice, 3x30sec, rest 45s D2. powel raise 3x10/side with slow tempo, rest 45s D3. GHD Hip Extension 3x8 with 3sec pause & hold at top, rest 45s D4. Handstand hold 30-45sec OR handstand push-up work, rest 45s

Workout 4 A. Bench Press 5x3@80-85% rest 2-3mins B. Group Metcon

Workout 5 A. 4 sets for quality, rest as needed: single leg RDL 10reps/side with one DB held on opposite side; L-pull-ups 40sec of work, singe leg box squat 10 reps/side; tempo ring rows, max reps. B. 3 sets, rest 45sec between exercises: 12 front step-up/side + 10-15 alternating DB curls C. Pendlay Row 5x5 with 1sec pause & hold at the top, rest 2mins between sets. [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Full Snatch. Work to a heavy single within 12mins (not necessarily an all time max), then 4x2@80% B. Group Metcon

Workout 2 A. Back Squat 3@75%, 3@85%, 2@90, 1@95%, 3x5@80-85%, rest 2-2.5min between sets B. Group Metcon

Workout 3 A. super squat hip mobility &/or ankle mobility. B. Full Snatch 8x1 every 90sec. Start at 75% and build C. Clean and Jerk 5x1 every 90sec. Start at 75% and build D. RDL 4x6, rest 2mins

Workout 4 A. Jerks from the rack. 4x1 at or above 85% B. Front Squat 2x2@90-95% C. Group Metcon

Workout 5 A. 4 sets for quality, rest as needed: single leg RDL 10reps/side with one DB held on opposite side; L-pull-ups 40sec of work, singe leg box squat 10 reps/side; tempo ring rows, max reps. B. 3 sets, rest 45sec between exercises: 12 front step-up/side + 10-15 alternating DB curls C. Pendlay Row 5x5 with 1sec pause & hold at the top, rest 2mins between sets. [/tab]

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