[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70% run, row, skip or bike. Then 2-3 rounds of: 10 cossacks/side 15-20 no money drill 10 bodyweight squats with 6sec pause in bottom. [/tab]
[tab title="Group Metcons"] Monday 5 sets for time: 20 KB swings (24/16, to chin) + 10 burpees + 200m run
Tuesday 8 sets of 15m prowler sprint. Rest 2mins between sets. Goal is to accelerate the sled as fast as possible
Wednesday 2 sets: 2mins row, 1min rest, 2mins of 10 box jump (step down) + 8 push-ups, 1min rest, 2mins of 10 ball slams + 5 pull-ups, 1min rest.
Thursday 5 sets for time with 15min cut-off: 20 OH walking lunges (10/side) + 10 renegage rows/side + 40 double unders.
Friday (FRIDAY NIGHT LIGHTS! - SPECIAL WORKOUT) -no strength workout-
Event 1. Max tire flips in 90sec (do in team of 2 if tire is too heavy) Event 2. Max keg: ground to overhead in 90sec. (scale to keg to shoulder OR sub heavy med ball if keg is too heavy) Event 3. 25min amrap: 10 wall ball + 10 KB swings + 200m run.
Saturday 5 sets: 30sec work, 30sec rest. airdyne, double unders, amrap: [3 DB bent-over row + 2 DB thrusters] [/tab]
[tab title="Foundations"] Workout 1 A1. Back Squat 3x5, then drop 20-25% for 1x10, rest 90s A2. Pull-up 4x4-6, rest 90s B. Group Metcon
Workout 2 A. Push Press 4x5, rest 2mins B. Poliquin Step-up 2x20-25/side, no rest between sides. C. Group Metcon
Workout 3 A1. RDL 4x8, rest 30sec A2. Tempo Push-ups 4xmax, rest 30sec A3. Tempo Ring Rows 4xmax, rest 2mins B. Group Metcon
Workout 4 A. 3 sets of 5 TGU/side. Rest 90sec between sides. B. 5 sets of 20 tough KB swings, no rest + 15 torsion control drill/side, rest 60-90sec C. Group Metcon
[tab title="Training - General"] Workout 1 A1. Bench Press 4x6, rest 90sec A2. Chin-up 4x4-6, rest 90sec B. Group Metcon
Workout 2 A. Back Squat 5@75%, 3@85%, 1@90%, 2x5-8@80% B. Group Metcon
Workout 3 A. 4 sets of: amrap handstand push-ups or 40sec handstand hold + 60sec AMRAP pull-over (or 15 knee to elbow) + 60sec max double unders. Rest as needed between exercises. B. 5 sets: 6 RDL with 4sec lowering phase, no rest, max tempo push-ups, rest 120sec C. 3 sets: single arm band retraction + external rotation drill. 15 reps per side. no rest between sides.
Workout 4 A1. Back Squat 4x10@70%, rest 1min A2. Bent-over DB row, single arm supported, 4x8-12/side, rest 2mins B. Group Metcon
Workout 5 A1. Push Press 5x3, rest 0sec, A2. Max strict pull-ups, rest 2-3mins. B. Group Metcon [/tab]
[tab title="Training - Olympic Lifting"] Workout 1 A. Snatch. Build to a max double for the day, then drop 15% for 3x2. B. Group Metcon
Workout 2 A. Drop Snatch + 1 OH Squat. 6 sets. B. Back Squat 1@90%, 3x4-6 reps leaving 1-2reps in the tank + 1x10reps @ 65-70% C. RDL 5x6 with 4sec lowering phase. Rest 2mins
Workout 3 A. Clean + Clean + Jerk 5 sets at 75-85%. B. Group Metcon
Workout 4 A. Hang Snatch 5x2 B. 3 Snatch Grip Push Press + 2 OH Squat. 5 sets. C. Paused Front Squat 4x3.
Workout 5 A. 4 sets of: amrap handstand push-ups or 40sec handstand hold + 60sec AMRAP pull-over (or 15 knee to elbow) + 60sec max double unders. Rest as needed between exercises. B. Group Metcon [/tab]