Static stretching — the act of stretching muscles to the point of tension while the body is at rest — has long been a staple of warm-up routines, from pro athletes’ playing fields to school gymnasiums, but recent research has discovered that warm-ups involving static stretching may actually impair an athlete’s performance.

[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70% row, run, bike or skip, then 2-3 sets of: 10 cossacks per side 30sec hollow body hold or hollow body rocks 20 shoulder pass throughs [/tab]

[tab title="Group Metcons"] Monday 90sec row, wall ball, airdyne, burpees, row, 30sec battling ropes + 60sec ball slams,

Tuesday A. 4 sets of: 15 Single Arm KB Swings/side + max hold 'L-sit' (min of accumulate 20sec) + max tempo push-ups. B. Finish with one set: 45sec all out on airdyne or rower.

Wednesday 3 sets. Each set is 5mins of: 10 box jumps (step down) 10 DB ground to overhead Rest 3mins

Thursday A. Kneeling med ball chest pass for distance. Your butt must stay on heels throughout drill. Males = 15lb slam ball Females = 8lb dynamax ball. 3 attempts. B. 10min AMRAP: 20 wall ball + 10 Overhead reverse lunges per side + 30 double unders

Friday 4 sets each of: 60sec work, 30sec rest. A. 8 thrusters @ 35% 1RM push press + 6 toe to bar. B. 20 double unders + 3 man makers

Saturday In teams of 3, with only 1 partner working at a time: complete 5 sets each of 200m row + 8 burpees.


[tab title="Foundations"] Workout 1 A. Deadlift 3x3, ramping sets, rest 2-3mins B. Deadlift 2x10@65% of top set of 3. Rest 2mins C. Front Step-up 3x10/side. Rest 30s/side D. Group Metcon

Workout 2 A1. Barbell Reverse Lunge 3x10/side, rest 60s A2. Front Lever Practice 3×20-30sec (sub knee to elbow with pause at top if necessary), rest 60s A3. Hand Stand Hold 3×30-90sec depending on ability, rest 60 B. 3-4mins double under practice C. Group Metcon

Workout 3 A1. DB See-Saw press 3x8-12, rest 60-90s A2. Paused Back Squat 3x6 with 3sec pause at bottom, rest 60-90s A3. Chin-ups 3x6+, rest 60-90s B. Group Metcon

Workout 4 A. Box Jump (step down) 5x3, rest 60s B. Every minute on the minute for 14mins Even minutes = 30sec of tempo push-ups Odd minutes = Strict chin-ups 4-8reps C. Every minute on the minute for 10mins Even minutes = 20-30sec of ring support hold Odd Minutes = 10 heavy KB Swings to chin level D. Side Laying DB external rotations, 3x10/side with slow tempo, rest 30s between sides. [/tab]

[tab title="Training - General"] Workout 1 A. Speed DL 8x3 EMOM @ 60% B1. RDL 3x10 (use straps), rest 60s B2. Front Step-up 3x10/side, rest 60s C. Group Metcon

Workout 2 A. Bench Press 5x4@80%, rest 2mins B. Ring Rows with 3sec hold at top, 3xmax, rest 60sec between sets. C. Group Metcon

Workout 3 A. Push Press 4x5 @ 75-80%, rest 2mins B1. Back Squat 4x3@80%, rest 30s B2. Hand Stand Hold 4x60sec, rest 90-120s C1. Narrow hand position tempo push-ups 3xmax, rest 60s C2. Tempo Ring rows, 3xmax, rest 60s

Workout 4 A1. Fat Grip Bent-over DB Row, 4x8-10 with 2sec pause at thop, rest 60s A2. GHD Hip Extenions 4x10 with 3sec hold at top, rest 60 B. No Money Rdill 3x15-20, rest 60sec C. Group Metcon

Workout 5 A. Bench Press 3x3-4@85%, rest 2mins B1. GH Raise 5x8, No rest B2. Shoulder Mobility of choise for 45s/side C. Group Metcon [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Hang Snatch 3x3@ approx 70% B. Push Press 3x5 @ 75-80%, rest 2-2.5mins C. Group Metcon

Workout 2 A1. Front Squat 4x4, rest 30sec A2. Handstand Hold Against Wall 4x60sec, rest 2-3mins B. Group Metcon

Workout 3 A. Jerk 4x3, rest 2-3mins B. Power Clean 8x2 EMOM at weight that feels smooth C1. Bent-over DB Row 4x6-8 with 2sec pause at top, rest 60s C2. 4x10-15 knee to elbow, rest 60s C3. GH Raise 4x6-8 with 4sec lowering phase, rest 60s

Workout 4 A1. Back Squat 4x3@80%, rest 90sec A2. Wide Grip Pull-ups 4x5-8, rest 90sec B. Group Metcon

Workout 5 A. Jumping Snatch Pull 3x5 @ 35%, rest 90sec B. Snatch, 12x1 EMOM @ 70-80% C1. Front Lever Hold 4x20sec, rest 60s C2. GHD Hip Extension 4x10 with 3sec pause at top, rest 60 C3. Front Step-up 4x15/side, rest 60s D. powel raise 3x10/side, rest 30s between sides [/tab]