[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70% effort: run, skip, row or airdyne, then 2-3 sets of: 6 bodyweight squats with 6-8sec pause at bottom 10 inchworms 15 reps band row with 2sec pause at 'back' [/tab]

[tab title="Group Metcons"] Monday A. 4 sets for quality: 10-15 tough unbroken wall ball (if you can consistently do the 25lb ball to the blue line substitute sets of 10 tough unbroken thrusters) + max double unders in 60sec + accumulate 20sec of l-sit. B. 2 tough sets of 3 TGU/side. rest as needed

Tuesday TESTING: double sevens: 2 sets x 7min for max repetitions: 7 KB swings to chin (24/16) + 7 burpees + 7 box jump (24/16). Rest exactly 3mins between sets.

Wednesday 3 sets: 8 unbroken tire flips done explosively + 10 burpees done as fast as possible, rest 1.5-3mins, 30sec max effort on airdyne, rest 1.5-3mins Thursday 4 sets: 60sec burpee box jump, 30sec rest, 60sec airdyne @ 85% effort, rest 30sec, 60sec amrap 4 toe to bar + 6 wall ball. rest 30sec

Friday FNL #13

Saturday In teams of 2 with only 1 team member workout at time: complete 80 chin-ups + 100 tempo push-ups + 1200m row + 140 OH walking lunge steps + [/tab]

[tab title="Foundations"] Workout 1 A1. Back Squat 3×5, ramping, rest 90sec A2. Pull-ups 3×3-6, rest 90sec B. 3-5mins double under practice C. Group Metcon

Workout 2 A. Bench Press 3×8 ramping sets, then 1xmax reps @ 80% of best set of 3. B. Bulgarian Split Squat 3×8/side with 3sec lowering phase. Rest 30sec between sides C. Group Metcon

Workout 3 A. 3 sets, rest 60sec between exercises: RDL 8reps + max tempo push-ups B. 2 sets, rest 30sec between exercises: 18 front step-ups + single arm bent-over DB row 10reps C. Group Metcon

Workout 4 A. 3 sets, rest 45-60sec between exercises: 5 heavy TGU/side (go heavy) + L-sit bent-knee-to-extension (or try pull-overs on bars) + GHD Hip Extensions 6reps with 8sec pause at top. B. Group Metcon [/tab]

[tab title="Training - General"] This is the last week of accumulation/building a base for this week. Next week we'll start ramping up towards some big PRs!

Workout 1 A. Squat Mobility 90sec/side B. Squat: work up to a single @ 88-90% (this should be a smooth, fast rep) then 3x4 @ 82-85%, rest 1.5-2min C. Group Metcon

Workout 2 A. Bully stretch 45-60sec/side + Lacrosse ball massage for pecs 60sec/side B. Bench: 4x3 @ 85%, rest 90sec C. Chin-ups (weighted if possible) 4x2-4, rest 90sec D. Group Metcon

Workout 3 A. Squat Mobility 90sec/side B. Squat 3x8 @ 75-77% C. 2-3 sets: 8-10 ring dips + 45sec max rope climbs, rest 45-60sec between exercises D. Group Metcon

Workout 4 A. deadlift mobility prep (hamstring flossing). 2mins/side B. Deadlift 3x2@85%, 1x8-10@70%, rest 2min C. Barbell Row 3x6, rest 60sec D. 3 sets: 15 GHD hip extensions + 15 L-sit tuck to extension, rest 45sec E. 5min DU practice OR accumulate 100 DUs in as few sets as possible

Workout 5 A. 1-3 tough HSPU EMOM for 8mins B. 6-10min to find a 2RM TGU for both arms C. Group Metcon

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[tab title="Training - Olympic Lifting"] Workout 1 A. Snatch technique practice. Hang snatch + Full snatch. @75-80%. 8 sets approx EMOM B. OH Squat 3x5 (try to beat what you did workout 1 during week of nov 25), rest 2mins C. Group Metcon

Workout 2 A. Squat mobility 3-5mins B. Back Squat 1@90-95%, then 1xmax reps@85%, C. Group Metcon

Workout 3 A. Power snatch from block 4x2@75% B. Clean and Jerk technique work 7x1@80% C. Drop snatch + 1 OH Squat. 4 sets

Workout 4 A. Squat mobility 3mins B. Back Squat 3x1@95%, then 7x1@85% EMOM for speed & quality C. Group Metcon

Workout 5 A. 4 sets, 2-5 HSPUs + 10 front step-up/side + max unbroken pull-ups + 50 double unders. Rest as needed B. powel raise 2x15/side C. Group Metcon [/tab]

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