DaveBenchDave after breaking his bench PR.

[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: run, bike, skip or row, then 2-3 rounds of: 12 FFESS/side, 15 band pull aparts, 10 inch worms [/tab]

[tab title="Group Metcons"] Monday Death by KB + burpees, go as long as you can: 4 burpees + 4 kb swings. add 1 rep each minute

Tuesday 2 sets: 90sec bike or row, rest 60sec rest, 90sec double unders, 60sec rest, 90sec 6 push-ups + 10 ball slams.

Wednesday 5 sets: 40m tough prowler push (20out + 20back) + 200m run @ 95%. Rest 3.5-4mins between sets. *Make sure you are thoroughly warmed-up/prepped for this.

Thursday 2 sets of each: 3min ARAMP: 3 thrusters at 55% 1RM push press + 5 chin-ups. 2min rest. 3min AMRAP: 6 tall box jumps + 6renegage row/side, 2min rest.

Friday 5 sets for time: 10 ball slams + 200m row (or 16 cals airdyne)

Saturday A. 7 rounds: 5 pull-ups or ring rows + 10 push-ups + 15 bw squats. B. Rest 3mins. C. 5 rounds: 10 ball slams + 200m row (or 16 cals airdyne) [/tab]

[tab title="Foundations"] Workout 1 A1. Back Squat 4x3, rest 60s A2. Chin-ups 4x4+, rest 90sec B. Front Step-up 3x12/side, rest 30s between sides C. Group Metcon

Workout 2 A1. Bench Press 4x3, rest 60s A2. Single leg squat to box 4x8-10/side, rest 90s B. Group Metcon

Workout 3 A1. RDL 3x8, rest 45s A2. Handstand hold 3x accumulate 30-60s, rest 45s A3. Skin the Cat, 3x3-5reps, rest 90s B. Group Metcon

Workout 4 A1. Barbell reverse lunge 3x10/side, rest 45s A2. DB Seesaw press 3x8-12/side, rest 45s A3. 60sec double under practice, rest 90sec B. 5 sets: 30sec AMRAP tempo ring row, rest 30sec, 30sec AMRAP tempo push-ups, rest 30sec C. TGU 3x3/side. As heavy as possible [/tab]

[tab title="Training - General"] Workout 1 A. Bench Press 1@90%, 3x3-5@85% B. Bent-over DB Row (both arms, not supported) 3x12 with 2sec pause at top, rest 90-120s C. Group Metcon

Workout 2 A1. Back Squat 4x3@85%, rest 90s A2. Pull-ups 4x3+, rest 90sec B. Group Metcon

Workout 3 A. Push Press 5x2, rest 90sec B. Deadlift 5x2@85%, rest 2mins C1. Single Leg Squat to Box 4x10, rest 60s C2. HSPU 4x3+reps (or sub 60s handstand hold), rest 60s

Workout 4 A. Bench Press 3x1@90%, rest as needed B1. Front Lever Hold, 3x20-30sec, rest 60s B2. GH Raise 3x10, 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. 50 double unders, rest 60s B2. 3 heavy TGU/side, rest 60s C. Straight Bar pull-over practice. 3-6mins D. Single leg box squat. 3x10/side, rest 30s between sides

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[tab title="Training - Olympic Lifting"] Workout 1 A. Snatch 4x1@90% B. Push Press, work quickly to a 3RM C. Group Metcon

Workout 2 A. Back Squat 3x3@85-90%, rest 2-3mins B1. GHD Hip Extension 3x8 with 3sec pause at top, rest 45s B2. Bent-over DB Row (unsupported, both arms consecutively) 3x12, rest 45s C. Group Metcon

Workout 3 A. Hang Power Snatch 3x2@70% B. Clean + Jerk, 3x1@90% C. Deadlift 4x3@80%

Workout 4 A. Super Squat mobility 2-3mins/side B1. Front Squat 3x1 @ 3RM weight, rest 60s B2. Chin-ups 4x2-4, 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. 50 double unders, rest 60s B2. 3 heavy TGU/side, rest 60s C. Straight Bar pull-over practice. 3-6mins D. Single leg box squat. 3x10/side, rest 30s between sides

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