[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70% effort: run, skip, bike or row, then 2-3 sets of: -10 FFESS/side -10-15 shoulder pass throughs -45-60s front split hold per side [/tab]
[tab title="Group Metcons"] Monday 70 double unders + 50 wall ball + 30 burpees for time
Tuesday 3 sets: 60sec of KB swings, 60sec rest, 60sec row, 60sec rest, 60sec amrap 5 push-up + 5 ball slam, rest 60sec
Wednesday 5 sets: 12 OH walking lunges/side + 12 knee to elbow + 12 rennegage rows (6/side), 15min cut-off
Thursday 4 sets: 30sec airdyne @ 100%, rest 2mins. 30sec of 8 HEAVY thrusters+ amrap burpees in remaining time.
Friday Jackie. 1000m row + 45 thrusters + 30 chin-ups
Saturday 5 sets: 30sec 10m shuttles, 30sec rest, 30sec wall ball, 30sec rest, 30sec rowing, rest 30sec rest [/tab]
[tab title="Foundations"] Workout 1 A. Deadlift, 3×8 ramping sets. B. DB Front Step-up 3×12/side, rest 30s between sides. C. Metcon
Workout 2 A1. Push-Press 4×3-5, rest 1-2mins A2. Chin-ups 4×4-6, rest 2mins B. Metcon
Workout 3 A1. single leg RDL with dumbbell 4×10/side, rest 60s A2. FFESS with barbell 4×8/side, rest 60s B. Metcon
Workout 4 A1. Pendlay Row, 3×10, rest 45sec A2. dumbbell row (both sides simultaneously, not alternating) 3×8-12, rest 45s A3. Band Pull Aparts 3×15-20, rest 2-3mins B1. Shoulder Press 3×4-6, rest 30s B2. DB Press 3×8-12, rest 2-3mins C. 5mins double under practice
[tab title="Training - General"] Workout 1 A. Find Chin-up 1RM in 5mins B. Back Squat, build quickly to 90% for a single C. 1 1/4 Back Squat with 5sec pause, 3x4. Rest 90sec D. Group Metcon
Workout 2 A. Shoulder Press 4x4-6, rest 2.5mins B. powel raise 3x10/side. rest 30s between sides. C. Group Metcon
Workout 3 A1. Chin-up 4x4-8, rest 90s A2. Back Squat 4x4-6, rest 90s B. Speed DL EMOM, 8x3@55% C. TGU 3x5/side, rest 60s between sides.
Workout 4 A. 4 sets of: amrap handstand push-ups or 40sec handstand hold + front level practice 20sec + single leg squat to box 6/side, rest as needed. B. Group Metcon
Workout 5 A. 4 sets: 10 GH Raise + 10 single arm bent-over supported row/side + 45sec front plank on low rings + Front step-up 12/side. Rest as needed B. Group Metcon
[tab title="Training - Olympic Lifting"] Workout 1 A. Jumping snatch pull from hang 3x5@40% B. Drop Snatch to 1RM for day, then 5x1 drop snatch + 3 OH Squat @ 80-90% of top weight used C. Group Metcon
Workout 2 A. Clean from blocks 8x1 EMOM, 70-85% B. Front Squat 4x2-3 C. Snatch Pick-up Drill 4x4 with 3sec pause at knee.
Workout 3 A. Snatch from Blocks with 3sec pause at bottom (catch position). 5x3, rest 2mins B. Group Metcon
Workout 4 A. Jerk From Rack 4x3@85% B. Back Squat 1@90%, 3x6@75% C1. RDL 4x6 with 3sec lowering phase, rest 60s C2. Bent-over single arm supported DB row, 4x6-8/side with controlled tempo, resg 60s
Workout 5 A. 5 sets: 2 Snatch Grip Push Press (behind neck) + 4 OH Squat B. Group Metcon