Huge congrats and a well done to all our athletes that competed this weekend!Nice work Cimm, Lewis, Jack, Wyland and Coach Al!

[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: bike, row, skip or run, then 2-3mins of: -2mins/side pec self massage with lacrosse ball -20 band pull aparts -10 groiners/side [/tab]

[tab title="Group Metcons"] Monday 4 sets: 90sec 10KB swing + 8 box jump (step down), 60s rest, 90sec 10 wall ball + 20 double unders, rest 60sec

Tuesday 5 sets: 4 man makers + max strict chin-ups + max tempo push-ups

Wednesday 5 sets: 20m out + 20m back prowler sprint. Rest 90-120s

Thursday 3 sets: 2min row or airdyne, 90sec rest, 2min 30 double unders + 10 ball slams, rest 90sec

Friday TBD

Saturday 12min amrap: 5 pull-ups + 10 push-ups + 15 air squats. [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat: build to a 3RM for the day, then 2x8@75% of that. B. Group Metcon

Workout 2 A1. Shoulder Press 4x2-4 rest 90s A2. Pull-ups 4x2-4, rest 90s B. Single arm band retraction + external rotation. 3x15/side, no rest. C. Group Metcon

Workout 3 A1. RDL 4x8, rest 60s A2. Front Step-up 4x10/side, rest 60s B. No Money Drill 3x15/side. Rest 45s between sides C. Group Metcon

Workout 4 A. box jumps for quality and technique, with step-down: 6 sets of 3, rest 60s B. 4 sets: 3 TGU/side + 12 tough KB swings + 5-8 chin-ups. Rest as needed C. 3 sets: 20sec L-sit accumulation + single leg squat to box 10 reps/side. Rest as needed [/tab]

[tab title="Training - General"] Workout 1 A1. Bench Press 4x3, rest 90sec A2. Chin-up 4x2-4, rest 90sec B. Group Metcon

Workout 2 A. Back Squat 3x3@85%, 2x8-10@70% B. Group Metcon

Workout 3 A. Deadlift 5@70%, 75%, 80% B1. Front Step-up 3x10/side, rest 60s B2. Chin-up 3x8+, rest 60s C1. GHD Hip Extension 3x6 with5sec pause at top, rest 60s C2. Tempo push-ups 3xmax reps, resg 60s

Workout 4 A. 4 sets with 60sec rest between exercises: 6-8/side single arm bent-over supported row with 2sec pause at top + 8 barbell reverse lunge/side + DB overhead press 8-10reps. B. Group Metcon

Workout 5 A. 4 sets of: amrap handstand push-ups or 40sec handstand hold + 10 toe to bar (controlled tempo) + 12 back squats @ 60%., rest as needed between exersises. B. Group Metcon

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[tab title="Training - Olympic Lifting"] Workout 1 A. Snatch from blocks 8x2@70-80%, rest 90sec B. Group Metcon

Workout 2 A. Drop Snatch + OH Squat. 6 sets. B. Paused Front Squat 4x3 C. Clean pick-up drill 4x4

Workout 3 A. Clean + Clean + Jerk 6x1@80% B. Group Metcon

Workout 4 A. Snatch 5x2@75%, rest 90sec B. 5 sets: 2 snatch grip push press + 2 OH Squat C. Back Squat 3x6

Workout 5 A1. RDL 4x6, rest 45s A2. GH Raise 4x6, rest 45s A3. Bent-over single arm supported Row, 4x8-10/side, rest 90s B. Group Metcon [/tab]

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