tiresOh my.

[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70% effort: run, skip, bike or row, then 2-3 sets of: 1mins/side glute self massage with lacrosse ball 1mins/side calve self massage with lacrosse ball 12 inch worms [/tab]

[tab title="Group Metcons"] Monday 5 sets: 12 knee to elbow + 6 man makers. 15min cut-off

Tuesday For time: 75 double unders + 75 wall ball + 75 KB swings

Wednesday In teams of 3, with only one partner working at a time, complete the following as quickly as possible: 150 Burpees, 200KB swings, 2400m row

Thursday 6sets: 20sec airdyne + 20sec ball slam amrap. Rest 2mins 20sec.

Friday 5 sets: max tempo push-up + 30 double unders + max tempo chin-ups + 15 box jumps (step down)

Saturday Death by burpees. Start at 5 reps. Rest 1min. Then death by ball slams. Start at 5. [/tab]

[tab title="Foundations"] Workout 1 A. Bench Press 5x3, rest 2mins B. 2 sets of: tempo push-ups max reps + tempo ring rows max reps. Rest 30s between each drill. C. Group Metcon

Workout 2 A. Deadlift, 3×5 ramping sets. + 1x10@ 75% of heaviest weight of the day B. DB Front Step-up 3×15/side, rest 30s between sides. C. Metcon

Workout 3 A1. single arm DB shoulder Press 4x6-10/side, rest 90s A2. Strict Pull-ups 4×6+, rest 90s A3. GHD Hip Extension 4x8 with 3sec pause at top, rest 90s B. Metcon

Workout 4 A1. Max effort box jump 5x4, rest 30s A2. Single Arm Bent-over supported DB Row, rest 60s B1. Bulgarian Split Squat 3x6-8/side with 3sec lowering phase, rest 45s B2. single arm band row 3x15/side, controlled tempo, rest 45s C. 20 knee to elbow for time D. 5mins double under practice [/tab]

[tab title="Training - General"] Workout 1 A1. Front Squat 3@80%, 2@85%, 1@90%, 2x6@80%, rest 60s A2. Chin-ups 5x1-3, rest 90s B. Group Metcon

Workout 2 A. Push Press 5x3, resg 90-120s B. powel raise 3x6 with slow tempo. [4040], rest 30s between sides C. Group Metcon

Workout 3 A1. Chin-up 4x6+ with 3sec lowering phase, rest 90s A2. Back Squat 4x5-8, rest 90s B. Speed DL EMOM, 8x3@60% C1. GH raise 3x8, rest 60s C2. TGU 3x5/side, rest 60s

Workout 4 A. 4 sets with 60sec rest between exercises: Pendlay row with 2sec pause at top 6-8reps + single leg front step-up 10/side + DB bench press 8-10reps. B. Group Metcon

Workout 5 A. 4 sets of: amrap handstand push-ups or 40sec handstand hold + accumulate 20sec L-sit + GH Raise with 3sec pause at top, 10reps , rest as needed between exersises. B. Group Metcon [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Snatch from blocks + pause OH Squat 8x1@70-80%, rest 60-90s B. Group Metcon

Workout 2 A. Drop Snatch + 2 OH Squat. 6 sets. B. Back Squat. 1@90%, 2x3 1x3+ @ 80% C1. RDL 4x8, rest 45s C2. single arm band row 4x12/side, rest 45s

Workout 3 A. Clean and Jerk 5x2 @ 75-85%. Rest 2mins B. Group Metcon

Workout 4 A. Snatch. 3x1@80%, 2x1@85%, 1@90% B. Snatch Grip Push Press + OH Squat. 4x3. Rest 2mins C. Front Squat 3x3@85-90%

Workout 5 A1. Deadlift 4x8@65-70%, 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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