[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: row, run, bike or skip, then 2-3 sets of: 2mins/side super squat mobility + 12 RDL empty bar + band row with 3sec pause 15 reps. [/tab]
[tab title="Group Metcons"] Tuesday 4 sets: 30sec battling ropes, rest 60sec, 30sec max cals airdyne, 60sec rest, 30sec max burpees, 60sec rest.
Wednesday 6 sets: 30sec work, 30sec rest. double unders, row, ball slams
Thursday 15min amrap: max tempo push-ups + max tempo pull-ups + 3 TGU/side + 10 knee to elbow
Friday For time: 1000m row (or 80cal airdyne), then immediately 4 sets of: 20 ball ball + 20 KB swings to chin, then finish with 400m run.
Saturday In teams of 2, with only one team member working at a time, complete 3mins on each station. 2 sets. Rest 3mins between sets: sled/rope pulls (alternate each gym length) + airdyne for cals + 10m shuttles.
[tab title="Foundations"] Workout 1 A. Shoulder Press. Build to 2RM, B1. Shoulder Press, 3x6-8reps, rest 90sec B2. Strict pull-ups 3x4-8, rest 90sec C. Group Metcon
Workout 2 A. Deadlift 3x3, ramping sets, then drop 25-30% for 2x8. Rest 2mins between sets. B. poliquin step-up 2x25/side, no rest between sides C. Group Metcon
Workout 3 A1. 1 1/4 back squat 4x4 with 4sec pause in the bottom. Rest 45s A2. Tempo ring rows, 4xmax reps, rest 45s A3. 30sec handstand hold against wall. 4 sets. Rest 2mins B. Group Metcon
Workout 4 A. Max effort box jump 5x4, rest 60sec B. 3 sets: GH raise 8 reps + torsion control drill 15-20 touches/side + scapular pull-ups with 4sec pause, 6-8reps. rest as needed. C. Group Metcon
[tab title="Training - General"] Workout 1 A. Back Squat 3@85%, 2@90%, 3x3@80% (try to accelerate the bar as fast as possible) B. 5min amrap, max strict pull-ups C. Group Metcon
Workout 2 A. 2mins/side pec self massage + 2min/side scap mob (first drill here: http://youtu.be/hzozw2Aso3M?t=1m ) B1. Shoulder Press 3x6-8, rest 60sec B2. Ring row with 2sec pause at top, 3xmax, rest 90sec C. 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. (goal is to do more reps than last week) B. 5 sets: 4 Deadlift @ 70%, max tempo push-ups, max strict chin-ups, rest 120sec C. 3 sets: no money drill 15reps with 3sec puase at back position + 8 GH raise. no rest
Workout 4 A. Back Squat 2x6-8 @ 75-80% B. 1 1/4 Back Squat, 3x4 @ 60-70% with 3sec pause at 1/4 position C. Group Metcon
Workout 5 A1. Bench Press 4x2-4, rest 90sec A2. Chin-up 4x2-4, rest 90sec B. Group Metcon [/tab]
[tab title="Training - Olympic Lifting"] Workout 1 A. Clean and Jerk. 3x1@90% B. Push Press 2x4-6 C. Group Metcon
Workout 2 A. Snatch from blocks 6x1@85%, rest 60-90s B. Back Squat 2@90%, 4x3@80% try to move the bar as fast as possible on way up. C. Snatch Pull 4x3@100%
Workout 3 A. Drop Snatch + 2 OH Squat. 6 sets. Try to beat what you did in week of jun 17 B. 3 sets: GH Raise 8 reps + 15 no money drill with 3sec pause at back. no rest. C. Group Metcon
Workout 4 A. Snatch 3x1@85-90% B. Clean from block 3x3@75-80% C. Front Squat 5x3@85%
Workout 5 A1. Deadlift 4x6@75%, rest 45s A2. Front Step-up 4x10/side, rest 45s A3. Bent-over single arm supported Row, 4x6-8/side, rest 90s B. Group Metcon [/tab]