IMG_0395 [accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: row, skip, bike or run, then 2-3 sets of: 15 groiners/side 12 cossacks/side 15-20 shoulder pass-throughs [/tab]

[tab title="Group Metcons"] Monday 3 sets of 5mins: 25 KB swings + 15 box jump (step down), rest 2mins between sets

Tuesday 5 rounds for time: 20 wall ball + 10 burpees

Wednesday 3 sets: 90sec bike or row @ 85%, rest 60s, 90sec 25 double unders + 10 ball slams, rest 60sec,

Thursday With a 2min running clock, row or airdyne for 1min @ 95%, then complete as many burpees as possible in the remaining minute. Rest 4-6mins between sets.

Friday *Dress appropriately, you will be outside for prowlers!* Heavy prowler pushes. 15m out + 15m back from high position. 6 sets with 90-120sec between sets.

Saturday 7min amrap: 3 man makers + 30 double unders. 3min rest. 7min amrap of 200m row + 10 ball slams. [/tab]

[tab title="Foundations"] Workout 1 A1. Deadlift 3x8, rest 60-90sec A2. Chin-up 3x6+, rest 60-90s B. FFESS with barbell (in back squat rack position) 3x8/side. rest 45s between sides. C. Group Metcon

Workout 2 A. Shoulder Press 1RM B1. Shoulder Press 3x5 @ 80%, rest 45s B2. Poliquin Step-up 3x20-25, rest 45s C. Group Metcon

Workout 3 A1. Tempo Back Squat 3x5 with 6sec lowering phase, rest 60s A2. Weighted front plank 3x45s, rest 60s A3. No money drill 3x20, rest 60-90s B. Group Metcon

Workout 4 A1. DB Bench Press 3x6-10, rest 60s A2. Rope Climb 3x2-4, rest 60s A3. Heavy KB Swings to chin, 3x12, rest 90s B1. Handstand hold 3x30-60s, rest 45s B2. GH Raise 3x8-10, rest 45s C. Side Plank 3x45-60s/side. Rest 30s between sides. [/tab]

[tab title="Training - General"] Workout 1 A. Speed Deadlift EMOM. 8x3@65% B1. FFESS with barbell (back squat style) 3x8/side, rest 60s between sides B2. Chin-ups 3x6+ C. Group Metcon

Workout 2 A. Bench Press 5x3@85% B. Handstand hold 3x45-60s OR 3xmax Handstand push-ups, rest 90s between sets. C. Group Metcon

Workout 3 A. Shoulder Press 3x3, rest 2-3mins B1. Back Squat 4x5@80%, rest 90sec B2. Chin-ups 4x3-6, rest 90-120s C1. Single Leg Squat (to box) 4x10, rest 60s C2. Narrow Tempo Push-ups 4xmax, rest 60s

Workout 4 A. Deadlift 3x3@80-85%, rest 2-3mins B1. Front Lever Hold 3x20-30sec, rest 60s B2. Front Step-up 3x15/side, rest 60s C. Group Metcon

Workout 5 A1. Hand Stand Push-ups, 5 sets of max reps, rest 60s A2. GH Raise 5x8, rest 60 B1. Heavy KB Swings 4x10, rest 60s B2. Bar Pull-over practice Rest 60s C1. Weighted Front Plank 3x45s, rest 60s C2. Tempo Ring Rows, 3xmax, rest 60s [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Snatch EMOM 10x1 @ 75-85% B. Push Press 3x5@80-85% C. Group Metcon

Workout 2 A. Front Squat, build to a 3RM with 2-3 truly tough sets. B. Deadlift 3x6-8@70% C. Group Metcon

Workout 3 A. Power Snatch from Blocks 3x3@70% B. Clean + Jerk 8x1 EMOM @ 75-85% C. Push Press 6x2@85%+ D. Bent-over DB Row 4x6-8 [2111], rest 45s between sides

Workout 4 A. Super Squat mobility 2-3mins/side B1. Back Squat 4x6@80%, rest 90sec B2. Chin-ups 4x6+, rest 90-120s C. Group Metcon

Workout 5 A1. Hand Stand Push-ups, 5 sets of max reps, rest 60s A2. GH Raise 5x8, rest 60 B1. Heavy KB Swings 4x10, rest 60s B2. Bar Pull-over practice Rest 60s C1. Weighted Front Plank 3x45s, rest 60s C2. Tempo Ring Rows, 3xmax, rest 60s [/tab]

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