IMG_0355 [accordiontabs] [tab title="Weekly Warmup"] 2-3mins @70%: row, skip, bike or run, then 2-3 sets of: 10-15 RDL empty bar 10 wall squats (facing wall with arms overhead) at slow tempo 1.5-2min chest self massage (or pick other mobility drill that hits your sweet spot) [/tab]

[tab title="Group Metcons"] Monday In teams of 2 with only one person working at a time, complete 4 sets each: 250m row (or sub 16cals on airdyne) + 15 DB push press @ 45% 1rm push press (this should be heavy).

Tuesday 3 sets of 5min amrap: 15 double unders + 10 wall ball + 5 toe to bar, rest 3mins between sets

Wednesday 5 rounds for time: 12 thrusters @ 45% 1RM push press + 12 burpees

Thursday 4 sets of: 60sec amrap KB swings to chin level, rest 30sec + 60sec amrap 5 box jump + 7 ball slams, rest 30sec

Friday 4sets: Row 500m @95%, rest 4-6mins

Saturday 4 sets: 6 heavy single arm DB Snatch/side + max tempo push-ups + 2 turkish Get-up/side, as heavy as possible + L-Sit accumulate 15-30sec [/tab]

[tab title="Foundations"] Workout 1 A. Push Press. Build to 1rm B. Chin-up. Build to 1rm C. Group Metcon

Workout 2 A1. Back Squat 3x5, rest 90sec A2. Tempo Ring Rows 3xmax reps, rest 90sec B. TGU, build to 1rm on each side (must stand up and get back down for rep to count) C. Group Metcon

Workout 3 A1. RDL 3x8, rest 60s A2. Toe to Bar 3x8-12 for quality, use controlled tempo, rest 60s A3. Tempo Push-ups 3xmax reps, rest 90s B. Group Metcon

Workout 4 A. Single Leg Box Squat 4x10/side, rest 30-45sec between sides. B. DB Thrusters. 3x5, build as heavy as possible, rest 90-120s between sets. C1. Handstand hold 4x30-45sec, rest as needed C2. Heavy KB Swings 4x10, rest as needed D1. front plank on rings 3x30-60sec, rest as needed D2. 90sec double under practice, 3 sets, rest as needed [/tab]

[tab title="Training - General"] Workout 1 A. Bench Press 5@70%, 3@80%, 1@90%, 3x6@80% B. Handstand Hold 3x45-60sec, rest 90sec C. Group Metcon

Workout 2 A. Deadlift 5x2@80-85%, rest 2mins B. Bulgarian Split Squat 3x8/side, rest 45s between sides C. Group Metcon

Workout 3 A. Push Press 4x4@80-85%, rest 2mins B1. Back Squat 5@75%, 2@85%, 1@90%, rest 60s B2. Chin-up 3x5+, rest 60-90s C1. Paused Back Squat (4sec pause) 3x5@65-75%, rest 60s C2. Chin-up 3x5+, rest 60-90s D. Single Leg Squat (to box) 4x10/side, rest 30-45s between sides. Adjust height of box according to ability.

Workout 4 A1. Deadlift 4x8 @ 65-70%, rest 30s A2. Tempo Push-ups 4xmax, rest 30s A3. Front Lever Hold 4x20-30sec, rest 90sec B. Group Metcon

Workout 5 A1. Bench Press 3x3@85%, rest 30sec A2. Tempo Ring Rows, max reps, rest 30sec A3. No Money Drill 3x15-20, rest 90sec B. Group Metcon [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A1. Front Squat 3x2 @ 85-90%, rest 45s A2. Back Squat (same weight) 3x6, rest 3mins B. Group Metcon

Workout 2 A. Clean + 2 front squat + Jerk. 5 sets @ 80-85% B. L-sit, accumulate 60sec worth, rest as needed. C. Group Metcon

Workout 3 A. Push Press 5x3@85% B. Power Snatch from blocks 4x3, rest 90-120s C1. Deadlift 3x6@75%, rest 45s C2. Handstand hold 3xaccumulate 60sec rest 45s C3. Tempo push-ups, max perfect reps, rest 2mins

Workout 4 A1. Back Squat 4x5@80%, rest 60-90sec A2. Tempo Ring Row, 4xmax reps, rest 90sec B. Group Metcon

Workout 5 A1. Hand Stand Push-ups, 5 sets of max reps, rest 60s A2. GH Raise 5x8, rest 60 B1. 50 double unders, rest 60s B2. 3 heavy TGU/side, rest 60s C1. Support Hold on Rings, 3x30-45sec, rest 60s C2. Bent-over row with fat grips 3x10/sid, rest 60s [/tab]