IMG_1557 [accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: run, skip, bike or row, then 2-3 sets of: 10 FFESS/side, 10 ring rows, hamstring massage with roller or lacrosse ball 90sec/side [/tab]

[tab title="Group Metcons"] Monday 3 sets of: 3mins: row 200m + 15 wall ball, 2mins rest + 3mins: 20 double unders + 10 burpees, rest 2mins

Tuesday 5 sets for quality: max strict pull-ups + 3 TGU/side + 45sec weighted front plank. Rest as needed. 22min cut-off

Wednesday Tester For time: 24-20-16-12-8-4: walking lunge steps + knee to elbow + ball slams

Thursday 3 sets: 2mins: 5 push-ups + 10 air squats, rest 1mins, 2mins: 2man makers + 6 10m shuttles, rest 1min

Friday Row. 5x300m @ 95%. Rest as needed between sets.

Saturday Tester For time: 50 double unders, 30 KB swings, 20 push-ups, 800m run, 20 push-ups, 30 KB swings, 50 double unders. *compare to Jul 20 2013 [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift 3x5, ramping B. powel raise 3x8/side with controlled tempo. no rest between sides C. Group Metcon

Workout 2 A. shoulder press 3x4-6 B. 6x2 tough chin-ups EMOM C. Group Metcon

Workout 3 A. Back Squat 3x5, ramping B. ghd hip extension 3x8, rest 90sec between sets. C. Group Metcon

Workout 4 A. 3-4 sets, rest as needed: -skin the cat 3-6(or 10 toe to bar with 3sec lowering phase) -max tempo push-ups -side plank 45-60sec/side -60sec double under practice [/tab]

[tab title="Training - General"] Workout 1 A. Super Squat mobility Prep. 90sec/side B. triceps self massage 60sec/side C. Front Squat, 3x4 with 4sec lowering phase, rest 2.5mins between sets. Do more weight than last week. D. Group Metcon

Workout 2 A. Overhead mobility prep B. triceps self massage 60sec/side C. Push Press 3x6-8. Start at approx 75% of 1RM D. accumualate 90sec in handstand hold. rest as needed E. Group Metcon

Workout 3 A. Super Squat mobility Prep. 90sec/side B. Ankle massage 60sec/side C. Back Squat build to a tough set of 2 (a bit more than last week, 2-3%), 2x6-8 D. 4 sets: deadlift 6reps @ 70-75%, rest 60sec, 2-4 tough pull-ups, rest 60sec, 2-4 tough HSPUs, rest 60sec

Workout 4 A. Bench Press , build to a tough but not max set of 2, then 2xmax reps@ 85% of that weight. rest 2.5mins B. 2 sets resting as needed: accumulate 20sec of L-sit + accumulate 30-45sec of ring support hold, C. Group Metcon

Workout 5 A. 8mins muscle-up practice OR 1-3 MU EMON for 8mins B. Build to a tough set of 8 unbroken thrusters + 40 double unders after each set. Rest 2mins between sets. C. Group Metcon [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. High Hang Snatch + hang snatch from just above the knee + full snatch. 4 sets. Rest 2mins B. OH Squat. build to a tough set of 3 C. Group Metcon

Workout 2 A. Clean and Jerk 4x2@80%, rest as needed B. Push Press, 3x3 C. Back Squat 1@90%, then 1xmax reps @ 85%. Go big!

Workout 3 A. jumping snatch pull 3x5 @ 40% B. snatch 1@75%, 1@80%, 1@85%, 2x1@90% C. Group Metcon

Workout 4 A. 2 snatch grip push-press + 1 drop snatch + 1 OH Squat. 4 sets. B. Front Squat 3x5 @ 80% or higher, ramping C. Speed DL 7x2 EMOM @ 75%

Workout 5 A. 8mins muscle-up practice OR 1-3 MU EMON for 8mins B. Build to a tough set of 8 unbroken thrusters + 40 double unders after each set. Rest 2mins between sets. C. Group Metcon

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