[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: row, airdyne, skip or run, then 2-3 sets of: 60sec glute lacrosse ball roll-out 10 inch worms 15 shoulder pass throughs [/tab]

[tab title="Group Metcons"] Monday Thanksgiving Show Down!

Tuesday 4 sets: 30sec airdyne or row @ 100%, rest 90sec. 30sec of 8 HEAVY thrusters+ amrap burpees in remaining time, rest 90sec

Wednesday A. Three sets of: 20 walking lunges + max strict pull-ups + 45sec side plank on each side. B. TGU 3x3/side, rest as needed

Thursday 4 sets: 3mins: 6 push-up + 10 ball slams, rest 90sec. Pick-up each set where you left off.

Friday Friday Night Lights #9 (ahhh yah!)

Saturday In teams of 2, complete 9 sets each: 10 wall ball + 10 burpees. (21min cut-off) [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat 3×8, ramping B. bent-over single-arm DB row 3x6-10/side, rest 30sec between sides C. Group Metcon

Workout 2 A. Bench Press 3×3 ramping B. Bulgarian Split Squat 3×6/side with 3sec lowering phase. Rest 30sec between sides C. Group Metcon

Workout 3 A. 3 sets, rest 45-60sec between exercises: RDL 10reps + accumulate 30-45sec handstand hold against wall B. 3 sets, rest 45-60sec between exercises: max strict chin-ups (minimum of 5) + weighted sit-ups 8-12reps C. Group Metcon

Workout 4 A. 3 sets, rest 45-60sec between exercises: dumbbell seated shoulder press 6-10reps + 25 poliquin step-ups + 10-15 single leg calve raises + accumulate 15-20sec of L-sit hold. B. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Super Squat mobility Prep. 90sec/side B. triceps self massage 60sec/side C. Front Squat, 3x3, then 1x6-8@ 85% of your top set of 3, rest 2.5mins between sets. D. Group Metcon

Workout 2 A. Overhead mobility prep B. Push Press 6x3 every 90sec with 3sec lowering phase. C. accumualate 90sec in handstand hold. rest as needed D. 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%), then 6x2 EMOM @ 75%, drive the bar up as quickly as possible D. 6mins HSPU (sub strict tempo push-ups if necessary) E. 3 sets: dumbbell bent-over row 6-10reps + weighted sit-ups 8-15 reps, rest as needed

Workout 4 A. Bully stretch 2x45-60sec/side B. Bench Press , 3x5-8reps. rest 2.5mins C. 2 sets resting as needed: accumulate 20sec of L-sit + max perfect ring dips OR accumulate 30-45sec of ring support hold (*IMPORTANT: ask your coach which one is best for you), D. Group Metcon [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. hang snatch from just above the knee + full snatch. 5 sets. Rest 2mins B. 5mins max strict chin-ups or 5mins muscle-up practice C. Group Metcon

Workout 2 A. Clean and Jerk 2x1@80%, 1@85%, 1@90% rest as needed B. Push Press, 3x5, ramping C. Back Squat 1@90-95%, then 5x2 EMOM @ 75%, the 1xmax reps @ 80%

Workout 3 A. 2 snatch grip push press + 2 OH Squat. 4 sets B. 5mins HSPU practice C. Group Metcon

Workout 4 A. Clean from blocks 4x2 B. Front Squat build to a tough double, then 2x6@80% of that weight. C. GHD Hip Extension 3x8 with 2sec pause at top + powel raise 3x10/side with slow tempo [/tab]

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