IMG_0453 [accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70% run, bike, row or skip, then 2-3 sets of: 10 cossacks/side 15 kneeling hip flexor dynamic stretch/side 15 shoulder pass throughs [/tab]

[tab title="Group Metcons"] Monday In teams of two, with only one partner working at a time, complete four sets each of: Row 500 Meters OR Airdyne 35cals + 30 Kettlebell Swings

Tuesday A. Torsion control 20s/side. Skill work and testing B. 5 sets: 15 single arm KB swings (Left arm, chin level) + 10 toe to bar + 15 single arm KB swings (right arm, chin level) + 4 wall walks. 12min cut-off

Wednesday 7min amrap: 200m run + 10 DB Ground to overhead + 5 burpees. Rest 2mins 7min amrap: 200m row + 10 DB Thrusters + 5 burpees

Thursday 15min AMRAP of Cindy: 5 pull-up + 10 push-up + 15 bodyweight squats.

Friday 4 sets: 30sec Airdyne @ 100% + 15sec transition 30sec AMRAP burpees + 15sec transition 30sec battling ropes + 15sec transition 30sec rowing. Rest 3mins between sets.

Saturday A. Reverse medball toss (done outside). 3 attempts for distance. men = 15lb ball, women = 10lb ball B. 40m sprint test. C. 20m prowler push for max weight.

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[tab title="Foundations"] Workout 1 A1. Barbell FFESS 3x8/side, rest 45s A2. Tempo Ring Row 3xmax, controlled tempo, rest 45s A3. Weighted Front plank 3x45sec, rest 60-90s B. Single Leg RDL with DB in opposite hand 3x10/side. Rest 30s between sides C. Group Metcon

Workout 2 A. Bench Press. Work to 3RM with perfect form, then 2x5@ 85-90% of that top weight. B. 5x20sec AMRAP chin-ups + 40sec rest C. Group Metcon

Workout 3 A1. Back Squat 3x5, rest 30s A2. Band Row 3x20, rest 60-90s B. Poliquin Step-up 3x20-25/side, rest 30s between sides C. Group Metcon

Workout 4 A1. GHD Hip Extension 3x8 with 3sec hold, rest 45s A2. Tempo push-ups, 3xmax reps, rest 45s A3. TGU push-ups 3x15/side, rest 45 A4. 3 sets of 60sec double unders amrap/double under practice B. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Bench Press 1@90%, 3x4-6@85% B. 4min AMRAP strict chin-ups. C. Group Metcon

Workout 2 A. Deadlift 3x3@85%, rest 2mins B. Single Arm Bent-over, supported DB row 3x8-12/side with controlled tempo, rest 40s between sides C. Group Metcon

Workout 3 A. Shoulder Press. work to 3RM for the day, then 2x8 B. Back Squat 3x5 @ 80-85% C1. 5 sets: 30sec AMRAP: Handstand Push-ups (sub standard push-ups or wall walks) + 30sec AMRAP L-Sit hold + 30sec AMRAP double unders. Rest as needed.

Workout 4 A. Paused Bench Press 4x3 with 3sec pause at bottom. B. Single Leg Box Squat 4x5/side, rest 30s between sides C. Group Metcon

Workout 5 A. 10sets for quality. rest as needed: 30sec AMRAP handstand push-ups + 30sec AMRAP GH Raise (weighted is possible) B. Straight Bar Pull-over practice 3-6mins C. 3 sets, rest as needed: 10 single leg front step-ups/side + 10 single arm bent-over row/side + accumulate 20-30sec of L-sit hold. [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Snatch 1@90%, then 3x2@80-85% B. Drop Snatch + OH Squat 3x1 as heavy as possible C. Group Metcon

Workout 2 A1. Push Press 4x3@85%, rest 90-120s A2. Chin-up 4x2-4, rest 90-120s B. Group Metcon

Workout 3 A. Clean and Jerk 3x1@90% B. Back Squat 5@70%, 3@80%, 1@ 90%, 1@95%, 2x3@85% C. Snatch Pick-up Drill 4x4@90-105% of best snatch. slow tempo and 3sec pause at knee.

Workout 4 A. Super Squat mobility 2-4mins/side B. Front Squat 5@75%, 4@80%, 2x3@85%, C. Group Metcon

Workout 5 A. 10sets for quality. rest as needed: 30sec AMRAP handstand push-ups + 30sec AMRAP GH Raise (weighted is possible) B. Straight Bar Pull-over practice 3-6mins C. 3 sets, rest as needed: 10 single leg front step-ups/side + 10 single arm bent-over row/side + accumulate 20-30sec of L-sit hold. [/tab]

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