Apologies for the tardiness of the post - Tyler [accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70% effort, run, airdyne, row or skip, then 2-3 sets of: 45sec/side calve massage + 10 FFESS/side + 15 shoulder pass throughs [/tab]

[tab title="Group Metcons"] Monday 5sets: 30sec front plank, 30sec double unders, 30sec strict toe to bar, 30sec overhead walking lunges, 30sec battling ropes, 30sec rest

Tuesday Testing A. Tester: 500m row time trial. Warm-ups with lots of rest: 2x200-300m rows @ 50-70% for technique, then 1x100m @ 85-90%. The it's go time! B. After recovery, perform 15 TGU per side for quality, alternating sides every repetition. C. accumulate 30-60sec of L-sit hold

Wednesday 4 sets: 3mins amrap: 10 DB push press + 10 DB Front squat + 30 double unders. 90sec rest between sets.

*use db's per set to ensure all reps are solid and moderately tough per set, add/subtract weight as needed* *pick-up where you left off in each new set. Example: if you finish 3 rounds + 10push press +3 squats in the first set, start the 2nd set by completing 7 squats, move on to the double unders, etc.*

Thursday 5 sets: 200m row + 30m farmers walk with heavy DBs + 30m reverse sled drag. Rest 2-2.5mins between sets

Friday FRIDAY NIGHT LIGHTS #7

Saturday In teams of 3, with only 1 team member working at a time. 3mins 20m prowler pushes, alternate every 20m. 1min rest. 3mins tire flips alternate every 1 flip, rest 1mins, 3mins aridyne alternate every 10 cals, 1min rest, 3mins max burpees. alternate every 5. [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat 3x5, ramping B. Chin-up negatives 3x3, as slow as possilbe. rest 2mins between sets. C. Group Metcon

Workout 2 A. Bench Press 3x8, ramping B. Bulgarian Split Squat 3x6/side. Rest 30sec between sides C. Group Metcon

Workout 3 A. 3 sets: 8 RDL, rest 60sec, max tempo push-ups, rest 60sec, 20-30sec accumulation of L-sit hold, rest 90-120sec B. Group Metcon

Workout 4 A. 3 sets: 5 TGU/side, rest 60sec, GHD Hip Extension 8 reps, rest 60sec, max tempo pull-ups, rest 60sec B. 4mins double under practice. C. Group Metcon

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[tab title="Training - General"] Workout 1 A. Bench Press 1RM B. Deadlift mobility prep C. Deadlift 1RM *if warm-ups feel bad, work up a medium-difficulty 3x3 (ramping) and attempt max lifts later in the week

Workout 2 A. Super Squat mobility sequence. 2mins/side B. Back Squat. 3x5@80% C. powel raise 2x8-12/side, rest 30s between sides D. Group Metcon

Workout 3 A. Overhead mobility prep with band 2x60sec/side B. 1-3 tough HSPU EMOM for 8mins. C. 2-4 tough chin-ups EMOM for 7 min. D. Group Metcon

Workout 4 A. Bulgarian Split Squat 3x8/side. Rest 45s between sides B. 3 sets: GHD Hip extenion 8reps, rest 30sec, amrap tempo ring rows, rest 30sec C. 3 sets: 60-120sec double under or tripple under technique practice, rest as needed, 20 no money drill, rest as needed

Workout 5 A. pick 2-3 mobility drills. Spend 10-12mins doing them. (Ask for help if you're not sure where to start) B. pick 1 or 2 skills to practice. Take 10mins to practice. C. Group Metcon

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[tab title="Training - Olympic Lifting"] Workout 1 A. OH Squat Max B. Front Squat, build to 3RM C. 3 sets: max tempo push-ups, rest 60sec, max tempo chin-ups, rest 60sec

Workout 2 A. Jumping snatch pull 4x5@40% B. Snatch 12x1 EMOM at 60-70% for speed. emphasize full extension C. Group Metcon

Workout 3 A. Clean & Jerk 4x2 @80-85%.Rest 2mins B. Push Press 2x4-6 C. Group Metcon

Workout 4 A. Back Squat 3x8 ramping. Rest 2mins between sets. B. 3 sets: GHD Hip extenion 8reps, rest 30sec, amrap tempo ring rows, rest 30sec C. 3 sets: 60-120sec double under or tripple under technique practice, rest as needed, 20 no money drill, rest as needed

Workout 5 A. pick 2-3 mobility drills. Spend 10-12mins doing them. (Ask for help if you're not sure where to start) B. pick 1 or 2 skills to practice. Take 10mins to practice. C. Group Metcon [/tab]

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