IMG_0707 [accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: skip, bike, row or run, then 90sec/side calf massage, then 2 sets: 6 wide stance squats with 5sec pause in bottom position + 10 wall slides with 3sec pause & squeeze in bottom + dynamic shin-against wall stretch, 15 passes per side. [/tab]

[tab title="Group Metcons"] Monday - Labour Day Special

Tuesday - Every 90 sec alternate between sled sprints and sled-rope-pulls. 5sets each: A. 10m+10m tough prowler sprint (outdoor), B. gym length heavy sled-rope-pull.

Wednesday - 12min amrap: 3 wall walks, 4 strict pull-ups, 5 tall box jumps (step down)

Thursday - In teams of 2, with one partner completing a full round before switching off, complete 7 rounds each for time: 15 double unders + 15 ball slams + 10 toe to bar

Friday - Friday Night Lights #6

Saturday - GYM IS CLOSED [/tab]

[tab title="Foundations"] Workout 1 A. Push Press 3x8, ramping B1. Strict Pull-ups 2x5-10, rest 30sec B2. No money drill 2x20, rest 2mins C. Group Metcon

Workout 2 A. Back Squat 3x8, ramping B. GHD Hip Extension 3x6 with 8sec pause at top, rest 1.5-2mins C. Group Metcon

Workout 3 A. 3 sets of each with 60sec rest between exercises: dumbbell seesaw press 6-12/side + toe to bar with 3sec lowering phase, 10 reps + bent-over dumbbell row with 1sec pause at top. B. 5mins double under practice C. Group Metcon

Workout 4 A. 3 sets of each with 60sec rest between exercises: 10 RDL + Bulgarian Split Squat 6 reps/side + 3 TGU/side. B. accumulate 60sec of L-sit Hold. C. 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 @ 90%, 1x8-12reps @ 70% C. Group Metcon

Workout 2 A. Bench Press 1@90%, 3x2-3, 1xmax reps @ 75%, rest 2-2.5mins between sets B. Tempo Ring Row 2xmax reps, rest 2mins between sets 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. Deadlift mobility Prep D. Deadlift 8@60%, 5@70%, 3@80%

Workout 4 A. Overhead mobility prep with band. 2x60-90sec/side B. Shoulder Press, 3RM, then 2xmax at 85% of 3RM weight. rest 2-3mins between sets. C. GHD Hip Extension with 6sec pause at top 2x8 reps. D. Group Metcon

Workout 5 A. TGU, work to 1 RM, then 8mins AMRAP at controlled pace @ 70-80% of that, alternating sides after each repetition B. Accumulate 60sec of l-sit hold. Then 5mins of double under or triple under(!) practice. C. Group Metcon [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Jumping snatch pull 4x5@40% B. Snatch 12x1 EMOM at 60-70% for speed. Emphasize full extension C. Group Metcon

Workout 2 A. super squat mobility sequence B. Back Squat 5@75%, 2@85%, 1@95%, 1xmax reps @ 85% (try to beat week of aug 18) C. Group Metcon

Workout 3 A. Clean and Jerk. 5x1 EMOM @ 60%, then build to 2x1@90% B. Push Press 2x4-6 C. 4 sets: GHD Hip Extenions 8 reps with 5sec pause at top, rest 30sec, no money drill 20reps, rest 30sec

Workout 4 A. Snatch from blocks, build to a tough set of 2 for the day. B. Front Squat 5x2@80% EMOM C. Group Metcon

Workout 5 A. 3 sets: Bench Press 4-6reps + 10 toe to bar (controlled tempo). rest 90sec between exercises. B. 6min amrap HSPU C. Group Metcon [/tab]

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