TRAMPOLINE DODGE BALL is happening this Sunday from 11am to 12noon.We still have 5 or 6 spots open. Get in touch with us ASAP if you want to get in on this, or if you have a friend interested.

It's going to be SWEET!!

$25 each tax included.

[accordiontabs] [tab title="Weekly Warmup"] 2-3mins@70% row, bike, run or skip, then 2-3 sets of: -hamstring lacrosse ball self massage 90sec/side -10 RDL empty bar -20 band rows [/tab]

[tab title="Group Metcons"] Monday 4 sets: 8 Renegade Rows/side + 10 DB thrusters @ 50% 1RM push press + max tempo push-ups + accumulate 30sec of L-sit. Rest 2mins between sets.

Tuesday 2 sets: Set 1: 4mins: 10 ball slams + 20 double unders 2min rest Set 2: 4mins: 10 wall ball + 20 double unders rest 2min

Wednesday 1000m row Then: 3 sets for quality: 15 toe to bar + accumulate 30sec of handstand hold (or work on HSPU if possible) + 60sec double under practice.

Thursday 2 sets: 30sec row rest 90s 30sec AD rest 90s 30sec max burpees rest 90s 30sec 10m shuttles rest 90s

Friday 8min: 15 KB Swings + 10 box jump (step down) + 5 push-ups rest 2mins 8min: Row or AD 15 cals + 30 double unders + 5 pull-up

Saturday STRONGMAN (+woman) SATURDAY!! In teams of 3: -3 attempts each in 5mins: 20m HEAVY prowler push from high position, for quality, rest as needed -5mins: 20m out + 20m back keg carry. alternate team member each 40m. -5mins: 20m hand-over hand seld/rope pull. as heavy as possible. Go for weight over speed here.

[/tab]

[tab title="Foundations"] Workout 1 A1. 1 1/4 Back Squat with 6sec pause at 1/4 position. 4x4. Rest 60-90s A2. Chin-ups 4x4-8 with 3sec lowering phase, rest 90sec B. Group Metcon

Workout 2 A. Bench Press, work to a 2RM then drop 20% for 2x6-8reps, rest 2-3mins B. RDL 4x8 with 4sec lowering phase, rest 90-120s, C. Group Metcon

Workout 3 A. Bulgarian Split Squat 4x6-8, rest 45s between sides B. TGU find 3RM on each side C. Group Metcon

Workout 4 A. 4 sets, rest 60sec between exercises: 5 max effort box jumps (step down) + 12 heavy KB swings + 5-10 pull-ups B. 3 sets, rest 45sec between exercises: dumbbell skull crushers 3x8-12/side, front step-up 3x10-15/side, C. 30 toe to bar for quality. [/tab]

[tab title="Training - General"] Workout 1 A1. Reverse Barbell Lunges 4x6/side (do all on one side, then all on other side), rest 60s A2. Chin-ups 4x4-6, rest 60s A3. Handstand Push-ups 4x2-5reps or Tempo Push-ups 4xmax reps, rest 60s B. Group Metcon

Workout 2 A. Push Press 4x6@80%, rest 2mins B. RDL 3x10 with 4sec lowering phase. Use straps as necessary, rest 90sec C. Group Metcon

Workout 3 A. Back Squat 4x8-10@70%, rest 2mins B1. Bent-over Support single arm DB Row 4x6-10/side with 1sec pause at top, rest 60s B2. GH Raise 4x6, rest 60sec C. Pull-Over practice 4mins (or 30 toe to bar for time) D. dumbbell see-saw Press 3x8-12/side, rest 2mins

Workout 4 A1. Deadlift 3x8@60-70%, rest 60s A2. Front Lever Hold, 3x20-30sec, rest 60s A3. DB Front Step-up, 3x12/side, rest 60s B. Group Metcon

Workout 5 A. Hand Stand Push-ups, AMRAP in 8mins. Rest as needed B1. Heavy KB Swings 4x10, rest 60s B2. Skin the Cat 4x3-5 reps with slow tempo, rest 60s B3. Heavy TGU 4x3/side, rest 60s C. Weighted Front Plank 3x45s, rest 60s [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Snatch. Work up gradually to 1 single @ 90%, then 3x1@80% B. Clean and Jerk. Work up gradually to a single @ 90% C. Back Squat 1@90%, 2x2@85%

Workout 2 A. Drop Snatch. Work to a heavy single B. Snatch 1@65%, 70%, 75%, 80% C. Group Metcon

Workout 3 A. Snatch 5x1 EMOM @ 70% B. Tall Jerk Drill, 4x3 C. Group Metcon OR Rest.

Workout 4 A. Snatch 1RM B. Clean and Jerk 1RM C. Back Squat 3x1@90% or go to max if it feels like it's there.

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. Barbell Pull-over practice: http://gymnasticswod.com/content/pull-over-progression-pt1, rest 60s C1. Weighted Front Plank 3x45s, rest 60s C2. Tempo Ring Rows, 3xmax, rest 60s [/tab]

[/accordiontabs]