Last weekend, The Toronto Rush won the AUDL Championship! 18-0 for the season.
[accordiontabs] [tab title="Weekly Warmup"] 2-3mins of 70% effort run, row, bike or skip 2-3 sets of: 10-15 band rows 8 bodyweight squats with 6sec pause in bottom position 2-6 wall walks [/tab]
[tab title="Group Metcons"] Monday 2 sets: 90sec airdyne, rest 60sec, 90sec row, rest 60sec, 90sec 5 ball slam + 3 burpees, rest 60sec, 90sec 10m shuttles, rest 60sec
Tuesday For time: 50 wall ball + 40 KB Swings + 30 box jumps (step down) + 20 toe to bar + 400m run.
Wednesday Prowler intervals: 8x15m, rest 60sec
Thursday 12min amrap: 8 tough thrusters + max pull-ups + 40 double unders.
Friday 4 sets: On a 3min countdown, complete 20 wall ball + 20 burpees. In the time remaining, complete as many double unders as possible. Rest 2mins between sets
Saturday 5 sets for time: 5 man makers + 200m run [/tab]
[tab title="Foundations"] Workout 1 A. Deadlift 3x8, ramping B. Bulgarian Split Squat 3x6/side. rest 45s between sides. C. Group Metcon
Workout 2 A. Push Press, 3RM B1. Push Press 2x6-8, rest 90sec B2. Chin-up 2x5+ reps, rest 90sec C. Group Metcon
Workout 3 A. Back Squat 3x8, ramping, rest 2mins B1. GHD Hip Extension 3x6 with 6sec pause at top, rest 30sec B2. No Money Drill 3x20-25reps, rest 30sec C. Group Metcon
Workout 4 A. 3 sets, rest 45s between exercises: DB Bench Press 6-10reps Rope Climb (arms only if possible) 1-4reps (sub strict chin-ups if necessary) Single Leg RDL 8reps/side L-Sit: tuck to extended (hold extended position for 5sec). As many reps as possible (min of 4) B. Group Metcon [/tab]
[tab title="Training - General"] Workout 1 A. Super Squat mobility sequence: 2mins/side minimum B. Back Squat 5@77%, 2@87%, 1@92%, 1xmax reps @ 85%, 1x8-12reps @ 70% C. Group Metcon
Workout 2 A. Bench Press 8x2@80% EMOM, then 1xmax reps @ 70% B. 3 sets: GH Raise 8reps, rest 30sec, 20 no money drill, rest 30sec C. Group Metcon
Workout 3 A. Super Squat mobility sequence: 2mins/side minimum B. Back Squat 5@70%, 3@80%, 1@90%, 5x2 EMOM @ 75%. Come up as fast as possible and crush these sets. C. Deadlift mobility prep: 2x25 passes/side D. Speed Deadlift 6x2EMOM @80% E. On a 6min clock, do as many strict pull-ups as possible.
Workout 4 A. Overhead mobility prep with band. 2x60-90sec/side B. Push Press, build to 2RM, then 2xmax reps at 85% of 2RM C. 5mins to complete as many strict knee to elbow as possible D. Group Metcon
Workout 5 A. 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 B. 5mins work on HSPU or wall walks C. Group Metcon
[tab title="Training - Olympic Lifting"] Workout 1 A. Snatch 3x1@80% B. Back Squat 5@77%, 2@87%, 1@92%, 1xmax reps @ 80% C. Group Metcon
Workout 2 A. 2 Power Clean + 2 Jerk. 5 sets. B. Push Press 2x4-6 C. Group Metcon
Workout 3 A. Jumping Snatch Pull from above the knee 4x5@40% B. Hang Snatch, build to max double for the day, then 3x2@85% of that. C. Front Squat, build to tough set of 2, then 6x3 EMOM @ 80% of that, pushing up as fast as possible
Workout 4 A. Clean From Blocks. 5x2 EMOM @ 70-75% B. Back Squat 3@85%, 1x8-12@75% C. Group Metcon
Workout 5 A. 10mins gymnastic practice of your choice. B. GH Raise 4x8 + No Money Drill 4x20 C. Group Metcon [/tab]