IMG_0214 [accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: run, row, skip or bike, then 2-3 sets: 10 inch worms 15-20 no money drill FFESS with body-weight 30 reps kegel exercises [/tab]

[tab title="Group Metcons"] Monday 4 sets each: 60sec work, 45sec rest: -3 burpees + 6 ball slams; -kb swings to chin level

Tuesday 90sec row. rest 3mins. 90sec airdyne. rest 3mins. 90sec: 30sec battling rope + 60sec burpees. 90sec rest. 90sec row. rest 3mins. 90sec airdyne.

Wednesday 4 sets: 7 man makers, 14 chin-ups,

Thursday 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.

Friday Annie: 50-40-30-20-10: double unders + foot anchored sit-ups

Saturday 2 repeats: 60sec box jumps (step down), rest 45s, 60sec wall ball, rest 45s, 60sec row or airdyne for cals, rest 45s, 60sec ball slams, rest 45s [/tab]

[tab title="Foundations"] Workout 1 A1. Bench Press 4x6-8, rest 90s A2. FFESS 4x8/side, rest 90s B. Group Metcon

Workout 2 A1. Back Squat. 3x8-10, rest 60s A2. Wide Grip Pull-ups 3x6+, rest 60s B. Powel Raise 3x6/side with 5sec lowering phase, rest 30s between sides C. Group Metcon

Workout 3 A1. GHD Hip Extension with 4sec pause at top, 4x10, rest 60s A2. Front Lever Practice 4x20-30sec, rest 60s A3. Hand Stand Hold 4x30-60sec, rest 60 B. Group Metcon

Workout 4 A. Every minute on the minute for 14mins Even minutes = 8 deadlifts at 60-65% Odd minutes = strict tempo chin-ups 5-8reps B. Every minute on the minute for 10mins Even minutes = 8-12 DB shoulder Press Odd Minutes = 30sec weighted front plank C. 5mins double under practice. [/tab]

[tab title="Training - General"] Workout 1 A. super squat mobility. B. Shoulder Press 1RM C. Back Squat 1RM

Workout 2 A1. Chin-ups 5x2-4, rest 90s A2. Handstand hold 5x60sec, rest 90sec B. Group Metcon

Workout 3 A. Speed DL EMOM for 10mins, 2reps @ 70% B1. Single Arm Bent-over DB Row 3x6-10/side, rest 45s B2. Tough Front Step-ups 3x10-15/side, rest 45s C. Group Metcon

Workout 4 A. Bench Press 3RM B1. Rope Climbs 4sets of 1-4 assents, rest 60s B2. GH Raise 4x6-10, rest 60s C1. Front Lever Practice (scale with skin the cats or knee to elbows) 3x4reps, rest as needed C2. TGU 3x3/side, rest as needed

Workout 5 A. 10mins, every minute on the minute. Even minutes = 6 deadlifts @ 70%, Odd minutes = 15-20 tempo push-ups B. Front Plank on Rings, 3x30-60s, rest 60-90s C. Group Metcon

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[tab title="Training - Olympic Lifting"] Workout 1 A. Super Squat mobility B. Snatch 1RM C. Back Squat 1RM

Workout 2 A. Power Clean technique work: 6 sets of 2 @ 65-70%. Rest 60s B1. Chin-ups 3x3-6, rest 90s B2. Hand Stand Hold 3x60-90s, rest 90s C. Group Metcon

Workout 3 A. Clean and Jerk to Max B. Group Metcon

Workout 4 A. Hang Snatch 6x2@75%, rest 60-90s B1. Rope Climbs 4sets of 1-4 assents, rest 60s B2. GH Raise 4x6-10, rest 60s C1. Front Lever Practice (scale with skin the cats or knee to elbows) 3x4reps, rest as needed C2. TGU 3x3/side, rest as needed

Workout 5 A. 10mins, every minute on the minute. Even minutes = 6 deadlifts @ 70%, Odd minutes = 15-20 tempo push-ups B. Front Plank on Rings, 3x30-60s, rest 60-90s C. Group Metcon

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