IMG_1219 [accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70% row, run, skip or bike 2-3 sets of: 15 shoulder pass throughs 10 FFESS/side 10 cossacks/side [/tab]

[tab title="Group Metcons"] Tuesday: Prowler intervals: 10x10m, rest 90sec

Wednesday: 3 sets: 30sec work, 30sec rest: max tire flips + L-sit + keg ground to overhead (sub heavy med ball) + airdyne for cals

Thursday: 2 sets: 60sec work, 60sec rest: double unders, ball slams, KB swings, rowing

Friday: Friday Night Lights #4

Saturday: 15min Cindy

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[tab title="Foundations"] Workout 1 A1. Back Squat 3×3, 1x8-10@80% of heaviest set on the day. Rest 90-120sec A2. Chin-up negatives (weighted if possible) 4×2, rest 90-120sec. B. Group Metcon

Workout 2 A. Bench Press, build to 3RM, then 1x8-10@80%, rest 90-120s B. 5min AMRAP for quality: 5 tempo push-ups + 3 tempo pull-ups. C. Group Metcon

Workout 3 A1. RDL 3×8 with 3sec lowering phase, rest 60sec A2. Side Step-up 3×10/side, rest 60sec A3. Handstand hold 3x45sec (or 2mins of HSPU practice), rest 2mins B. Group Metcon

Workout 4 A. 3 sets, rest 45s between exercises: TGU 4/side Poliquin Step-up 30reps/side Seated DB Shoulder Press 8-12reps. L-Sit: tuck to extended (hold extended position for 5sec). B. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Deadlift mobility prep: http://youtu.be/dI22HIMZWWw?t=3m16s 2x25 passes/side B. Deadlift. Work to a tough set of 3, leaving 1-2 reps in the tank, then 2x6-8 @ 75% of that weight. C. GH Raise 3x8-10, rest 90-120sec D. Group Metcon

Workout 2 A. Bench Press 3x4-6, rest 2-3mins B. 3 sets: palms up bent-over barbell row, rest 30sec, 20 no money drill, rest 90sec C. Group Metcon

Workout 3 A. Super Squat mobility 2mins/side B. Back Squat 5@75%, 3@80% 2@85%, 1@90%, 1xmax reps @ 80%, rest 2-3min between sets C. Deadlift 3x8@70%, rest 2-3mins D. 5mins max strict chin-ups E. Accumulate 6mins sitting in the bottom of a deep squat

Workout 4 A. Overhead mobility prep with band. 2x60-90sec/side B. Shoulder Press, build to 2RM, then 2xmax reps at 85% of 2RM C. 5mins work on HSPU or wall walks D. Group Metcon [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Back Squat, 5@75%, 3@85%, 1@90%, 1xmax reps @ 85%, 1xmax reps @ 75% B. Group Metcon

Workout 2 A. Clean and Jerk 4x1@80% B. Push Press 3x6-8 C. Group Metcon

Workout 3 A. Hang Snatch 4x2@80-85% B. Back Squat 10x2@75% EMOM. Come up as explosively as possible C. Deadlift 3x8@65-70%

Workout 4 A Snatch + Snatch + OH Squat + OH Squat. 5 sets B. Group Metcon [/tab]

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