IMG_0560 [accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: bike, jog, row or skip, then 2-3 sets of: 45sec front split hold/side, 10 forward lunges/side (alternating), 10 wall slides (back to wall) with 3sec pause & squeeze at bottom [/tab]

[tab title="Group Metcons"] Monday 3 sets: 2mins: 10kb swing + 5 burpees, rest 1min, 2mins: 10 wallball + 5 burpess, rest 1mins

Tuesday 4sets: 30sec battling ropes, rest 30sec 60sec row/ad @ 100%, rest 4mins

Wednesday 5 sets for time: 4 wall walks + 4 man makers + 40 double unders. 15min cut-off

Thursday 7mins amrap: 100m run + 10 push-up + 15 ball slams, rest 2mins. 7mins amrap: row 100m + 10 push-up + 20 double unders

Friday 50 Wall Ball Shots 40 Kettlebell Swings 30 Burpees 20/10 Pull-Ups 100 Meter run

Saturday Team FUN!! In team of 3 with only 1 team member working at a time, complete: 5 hand-over-hand rope pulls each, then x5 40m sled pushes (20m out + 20m back)

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[tab title="Foundations"] Workout 1 A. Deadlift. 3x5 ramping B. Bent-over DB row 3x8-12 with slow tempo, rest 90sec between sets. C. Group Metcon

Workout 2 A1. Push Press 4x3, rest 90s A2. Chin-ups 4x3-6, rest 90-120s B. 4mins double under practice C. Group Metcon

Workout 3 A. Back Squat, build to a tough set of 2, then drop to 80% of that weight for 2x8, rest as needed B. Tempo ring row. 5 sets: 30sec amrap, rest 30sec. C. Group Metcon

Workout 4 A1. DB bench press 3x10-15, rest 60s A2. Heavy KB Swing 3x15-20, rets 60s B1. Bulgarian Split Squat 3x10/side, rest 60s B2. Pull-up 3x6+, rest 60s C1. Skin the cat 3x3-6, rest 60s C2. tempo push-ups 3xmax reps, rest 60s [/tab]

[tab title="Training - General"] Workout 1 A. Speed Deadlift EMOM. 8x2@70% B1. DB Front step-up 3x15/side, rest 60s B2. Chin-ups 3x6+, rest 60s C. Group Metcon

Workout 2 A. Bench Press 4x2@90% B. Tempo Ring Row. AMRAP for 30sec. Then rest 30sec. 6sets. C. Group Metcon

Workout 3 A1. DB see-saw press 4x6-10/side, rest 90sec A2. Back Squat 1@90%, 3x3@85%, rest 90sec B. TGU 4x3 heavy sets per side. Rest 60s between sides C1. Single Leg Squat (to box) 4x10, rest 60s C2. Rope climbs 4x30sec AMRAP, rest 60s

Workout 4 A. Bench Press 4x5@80%, rest 2mins B1. Front Lever Hold, 3x20-30sec, rest 60s B2. double unders 3x60sec amrap, rest 60s C. Group Metcon

Workout 5 A1. Hand Stand Push-ups, 4 sets of max reps, rest 60s A2. double unders 4x50reps B. Straight Bar pull-over practice. 3-6mins C. Group Metcon [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Snatch to max, then 2x2@85% B. Group Metcon

Workout 2 A. Push Press 5x1@90-95% B. Front Squat 2RM C. Snatch Pull 3x2@105%

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

Workout 4 A. Power Snatch from blocks 3x1@75% B. Back Squat 3x1-2@95% C. Deadlift 5@70%, 75%, 80%

Workout 5 A1. Hand Stand Push-ups, 4 sets of max reps, rest 60s A2. Double unders 4x50reps B. Straight Bar pull-over practice. 3-6mins C. Group Metcon [/tab]

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