IMG_1170 [accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70% effort: bike, row, skip or run 2-3 sets of: hamstring-groin flow 10/side 60sec/side chest or lat massage with lacrosse ball 10 inchworms [/tab]

[tab title="Group Metcons"] Monday 500m row, rest 3mins. 35cals on airdyne, rest 3mins, 500m row, rest 3mins, 60sec battling ropes

Tuesday 5min amrap: 4 burpees + 8 wall ball + 16 double unders, rest 2mins

Wednesday 6 sets (with 16min cut-off): 10 pull-ups + 8 dumbbell walking lunges/side + 6 tough renegage rows/side (with push-up)

Thursday Helen

Friday In teams of 2, with only 1 team member working at a time, complete as many rounds as possible in 16minutes of: 10 ball slams + 10 box jumps (step down). rotate who is working/resting every round

Saturday Annie [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift. 3×3 ramping. B. Front Step-up 3×8-10/side, rest 45s between sides. C. Group Metcon

Workout 2 A. Shoulder Press. Build to 3RM B1. Shoulder Press 2xmax reps @ 85% of 3RM, rest 60sec B2. Bent-over DB Row 2×8-12/side, rest 90-120sec C. Group Metcon

Workout 3 A. Back Squat , build to 3RM, then 2x6-10@ 85% of 3RM, rest 2mins B. 3 sets: max tempo push-ups, rest 30sec, 25 no money drill, rest 90sec. C. Group Metcon

Workout 4 A. 3 sets: 10-15 DB Bench Press, rest 60sec, L-sit hold accumulate 20-30sec, rest 60sec, GH Raise 8-10reps, rest 60sec B. 5mins double under practice C. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Bench Press 10x3@75% EMOM B. 3 sets: palms up bent-over barbell row, rest 30sec, 20 no money drill, rest 90sec C. Group Metcon

Workout 2 A. Deadlift mobility prep, 2x25 passes/side B. Speed Deadlift 10x3@75% EMOM C. GH Raise 3x8-10, rest 90-120sec

Workout 3 A. Overhead mobility prep with band. 2x60-90sec/side B. Shoulder Press 3x6-8reps, rest 2mins C. Back Squat 5@75%, 3@85%, 1@90%, 2x6-10reps @ 75% D. 3 sets: GHD Hip Extension 3x8 with 5sec pause at top, rest 30sec, max tempo ring row, rest 30sec, no money drill 3x25, rest 30sec

Workout 4 A. 5mins work on HSPU or wall walks B. 5mins max strict chin-ups C. 3mins max double unders D. Group Metcon

Workout 5 A. 3 sets of: amrap tempo push-ups + 10 toe to bar (controlled tempo) + 12 back squats @ 60%., rest as needed between exersises. B. Group Metcon [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. OH Squat. 1RM B. OH quat 3x5@75% C. Group Metcon

Workout 2 A. Jumping Snatch Pull 5x4@50% B. Snatch from block 4x3 C. Group Metcon

Workout3 A. Clean + 3 Push Press. 5 sets. B. Front Squat, Build to tough set of 3, then 3x6@80-85% of heaviest triple C. Snatch Pull 4x4@95%

Workout 4 A Snatch + Snatch + OH Squat + OH Squat. 5 sets B. Group Metcon

Workout 5 A. 3 sets of: amrap tempo push-ups + 10 toe to bar (controlled tempo) + 12 back squats @ 60%., rest as needed between exersises. B. Group Metcon [/tab]

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