Mud Heroes!1175197_10151553760412031_1048033253_n

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[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70% run, skip, row or airdyne Then 2-3 sets of: 10 RDL empty bar 15 shoulder pass throughs Quad rolling/self massage 60sec/side [/tab]

[tab title="Group Metcons"] Monday 3 sets: 60sec: airdyne, 30sec rest, 60sec kettlebell swing to chin level, 30sec rest, 60sec 10m shuttle runs, 30sec rest. 60sec man makers. rest 30sec

Tuesday Testing: "Jackie" 1000m row 50 thrusters (45/30) 30 pull-ups

Wednesday Prowler Sprints. 10x10m. Every 90sec

Thursday 8min amrap: 3 times through dumbbell complex: (2 bent-over row + 4 front squat + 2 press) + 20 double unders. Rest 3mins 6min amrap: TGU. alternate sides after 1 rep.

Friday 2 sets: 2mins row for metres, 1min rest, 2mins amrap 8 box jump (step down) + 6 push-ups, 1min rest, 2mins amrap 10 ball slams + 5 pull-ups, 1min rest.

Saturday Testing: For time: 16-14-12-10-8-6-4-2. Wall ball + foot anchored sit-ups

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[tab title="Foundations"] Workout 1 A. Deadlift 3x5, ramping B. Front Step-ups 3x12/side. rest 30s between each side. C. Group Metcon

Workout 2 A. Bench Press. Build to 1RM, then 2x6-8@75% B. Tempo Ring Rows 4xmax reps. Rest 90sec between sets. C. Group Metcon

Workout 3 A. Back Squat 3x3, ramping, then 1xmax reps @ 75% of top set of 3. B. max knee to elbow (with controlled tempo) in 6mins. C. Group Metcon

Workout 4 A. 3 sets: max tempo push-ups (min of 4), rest 45s, GHD Hip Extension 8reps with 3sec pause at top, rest 45sec, max tempo pull-ups (min of 4), rest 45sec, 60sec double under practice, rest 45sec 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@95%, 1xmax reps @ 85% (beat week of Aug 12), 1x8-12reps @ 70% C. Group Metcon

Workout 2 A. Bench Press 1@90%, 3x4-6 rest 2-2.5mins between sets B. 3 sets: GHD Hip Extension (weighted if possible) 8reps with 3sec pause at top, 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 @ 80%. Come up as fast as possible and crush these sets. C. 3 sets: 3-6reps skin the cat + accumulate 15sec L-sit hold + max tempo push-ups, rest as needed between exercises. D. accumulate 100 handstand shoulder touches OR 5min amrap HSPU

Workout 4 A. Overhead mobility prep with band. 2x60-90sec/side B. Push Press, 4x5, rest 2mins C. 5mins to complete as many strict knee to elbow as possible. Try to beat week of Aug 12 D. Group Metcon

Workout 5 A. Deadlift mobility prep 2mins/side B. Speed Deadlift 7x3@70% EMOM C. 6min AMRAP strict chin-ups. D. Group Metcon [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Snatch. 3x2@70-75, rest 90sec B. Back Squat 5@75%, 2@85%, 1@95%, 1xmax reps @ 80% *try to beat week of Aug 12 C. Group Metcon

Workout 2 A. Jerk. 8x1 EMOM @ 75-85%. Make sure it feels smooth B. Push Press 2x6-8 C. Group Metcon

Workout 3 A. Snatch. 3x1@90% B. Front Squat 3x2-4 D. RDL 3x8, rest 30sec, 20 no money drill, rest 30sec

Workout 4 A. Clean and Jerk 4x1@85% B. Group Metcon

Workout 5 A. 10mins gymnastic practice of your choice. B. GH Raise 4x8 + No Money Drill 4x20 C. Group Metcon

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