IMG_0757 [accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: run, row, skip or bike 2-3 sets of: 60sec groin-hamstring flow 10 RDL empty bar 60sec/side pec self massage [/tab]

[tab title="Group Metcons"] Monday 3 sets: Row 60sec for metres. Rest 2.5mins. Airdyne 60sec for cals. Rest 2.5mins. The goal is to attack sets to keep as high an output as possible while minimizing drop-off over the course of each set.

Tuesday 5 sets: 30sec farmers walk with heavy DB 30sec max strict chin-ups 30sec max strict push-ups 30sec max L-Sit 30sec keg ground to over head. Rest 60sec

Wednesday Testing workout: Death by burpees, start at 5 reps. Rest 1min. Then death by ball slams, start at 5. Compare to June 22, 2013

Thursday 3 sets: 2min amrap: 10 KB swing + 5 push-ups 60sec rest 2min amrap: 5 box jumps (step down) + 5 burpees 60sec rest

Friday In teams of 2 with only 1 team member working at a time: Complete 10 rounds each of: 10 ball slams + 6x10m shuttles

Saturday 5 sets for time: 20 KB swings (24/16, to chin) 10 burpees 200m run Compare to June 24, 2013 [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift 3x3 ramping, then 1x8-10@75% of top set of 3 B. Tempo Ring Rows 4xmax reps, rest 90s between sets. C. Group Metcon

Worktout 2 A. Shoulder Press 1RM, then 2x6-8 starting at 75% B. Front Step-up 3x10/side. Rest 30sec between sides. C. Group Metcon

Workout 3 A. Back Squat 3x5, ramping B. Chin-ups. 5xmax reps (min of 4 per set). Rest 90sec between sets. C. Group Metcon

Workout 4 A. 3 sets, rest 45-60sec between exercises: - max reps rope climbs in 45sec - max reps tempo push-ups - side plank left side 45sec - side plank right side 45sec B. 5mins double under practice C. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Bench Press 4x1-2@90%, 1xMax reps @ 80% B. Tempo ring rows. 3xmax reps. Rest 90sec between reps C. Group Metcon

Workout 2 A. Super Squat mobility sequence. 2mins/side B. Back Squat. 5@70%, 3@80%, 2@90%, 1xMax reps @80% (try to beat week of Aug 19), C. Weighted GHD Hip Extension. 3sec pause at top. 3x12reps. D. Group Metcon

Workout 3 A. Overhead mobility prep with band 2x60sec/side B. Shoulder Press. 3x6-8, rest 2.5mins between sets C. Single Arm Bent-over DB Row 2x8-10/side with 1sec pause at top. Rest 30sec between sides D. Group Metcon

Workout 4 A. Super Squat mobility. 2min/side B. Back Squat 5x1@85% EMOM, C. Deadlift mobility prep 2mins/side D. Deadlift. 5@60%, 4@70%, 3@80%, 2x1@90%, 1xmax perfect reps @ 80% E. 6mins amrap strict chin-ups

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 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@70%, 2@80%, 2x2@90%, 2x6@80% C. Group Metcon

Workout 3 A. Snatch 3x1@90% B. Clean and Jerk 2x1@90% C. Push Press 3x2-4

Workout 4 A. Front Squat 5x2@85% B. Group Metcon

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