Thanks for the link Jolie!
[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: run, skip, row or airdyne, then 2-3 sets: 45sec dynamic quad stretch/side + 60sec hamstring/groin flow + 15 no money drill [/tab]
[tab title="Group Metcons"] Monday 4 sets for quality: 15 toe to bar + 4-6 wall walks (or sub handstand hold and/or shoulder touches, must maintain neutral spine) + 10 heavy unbroken thrusters. Rest as needed
Tuesday 2 sets: 3mins amrap 10 Box Jumps + 15 KB swings, 90sec rest, 3mins 30 double unders + 10 ball slams, 90sec rest
Wednesday 1000m row time trial. Rest as needed, then 3 sets: accumulate 25sec of L-sit hold + 3 TGU/side
Thursday Airdyne battle: In Teams of 3-4, 2x4 sets each, airdyne 30sec as hard as possible. Track the total # of cals performed for each set. Rest 4mins between sets.
Friday 4sets: 3mins of 3 chin-ups, 6 push-ups, 9 ball slams. rest 2mins between sets.
Saturday for time: 12-16-20-24. wall ball + burpees
[tab title="Foundations"] Workout 1 A. Deadlift 3×3, ramping B. side laying dumbbell external rotations 3x10/side with slow tempo. no rest between sides. C. Group Metcon
Workout 2 A1. shoulder press 3×2-4 +1xmax reps @75% of best ever shoulder press., rest 90sec A2. Strict Pull-ups 4x4-6reps, rest 90sec B. Group Metcon
Workout 3 A. Back Squat 3×3, ramping B. ghd hip extension 3×8, rest 90sec between sets. C. Group Metcon
Workout 4 A. 3-4 sets, rest as needed: -front step-up 12reps/side -max tempo push-ups -L-sit hold, accumulate 20-30sec -60sec double under practice [/tab]
[tab title="Training - General"] Workout 1 A. Overhead mobility prep B. Push Press, build to 5RM, rest as needed C. 5mins max HSPU or accumualate 90sec in handstand hold. rest as needed D. Group Metcon
Workout 2 A. Super Squat mobility Prep. 90sec/side B. triceps self massage 60sec/side C. Front Squat, build to a 2RM, then, 1xmax reps @ 85% of that, rest 2.5mins between sets. D. Group Metcon
Workout 3 A. Bully stretch 2x45-60sec/side. B. Bench Press, 3x3-6reps. rest 2.5mins C. 2 sets resting as needed: 10-15 GHD sit-ups + 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
Workout 4 A. Super Squat mobility Prep. 90sec/side B. Ankle massage 60sec/side C. Back Squat - build to a tough but not a true set of 1, then 1xmax reps @ 80% of that. D. 6mins HSPU (sub strict tempo push-ups if necessary) E. 3 sets: deadlift 8reps @ 70% + weighted sit-ups 8-15 reps, rest as needed
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. snatch. work up to 4x1@85-90% B. 5mins max strict chin-ups or 5mins muscle-up practice C. Group Metcon
Workout 2 A. Clean and Jerk 3x1@90%, rest as needed B. Push Press, 3x3, ramping C. Back Squat 1@90-95%, then 5x1 EMOM @ 80%, the 1xmax reps @ 85%
Workout 3 A. OH Squat. work to 3rm B. 5mins HSPU practice C. Group Metcon
Workout 4 A. snatch from blocks 3x3 B. Front Squat to a 5RM C. GHD Hip Extension 3x8 with 2sec pause at top + powel raise 3x10/side with slow tempo
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]