[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70% of run, row, airdyne or skip, then 2-3 sets of: 10 inchworm + dynamic quad mobility 1min/side + 10 perfect push-ups [/tab]

[tab title="Group Metcons"] Monday 2 sets: 60sec row, 60sec rest, 60sec airdyne, 60sec rest, 60sec burpees, 60sec rest, 60sec double unders, 60sec rest, 60sec wall ball, 60sec rest

Tuesday 3 sets: 6-8 tough thrusters + 6 unbroken tire flips done explosively, rest 1.5-3mins, 200m row @ 95-100% effort, rest 1.5-3mins *goal is high power & fast turnover during work sets.


Thursday 12min amrap: 2 man maker + 4 DB bent-over row + 8 reverse lunges (4/side) + 6 toe to bar

Friday 2 sets: 3mins of: 10 box jumps (step down) + 10 DB knee to overhead, rest 2mins, then 3mins of 10 ball slam + 12cals airdyne, rest 2mins

Saturday 7 Wall ball + 12 KB swings. 10 sets for time (15min cutoff) [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift 3×5, ramping B. powel raise 2×15/side with slow tempo. no rest between sides. C. Group Metcon

Workout 2 A. shoulder press 1rm, Then 3×8 ramping up B. tempo chin-up max reps in 5mins with 4sec lowering phase. Rest as needed. C. Group Metcon

Workout 3 A. Back Squat 3×5, ramping B. 2 sets alternating: GHD Hip Extension 8-10reps with 4sec pause at top + 20 weighted front step-up/side. rest as needed C. Group Metcon

Workout 4 A. 3-4 sets, rest as needed: -tempo ring rows -reverse lunge, 8reps per side -tempo push-ups, max perfect reps -weighted sit-ups 10-15reps B. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Squat Mobility 90sec/side + ankle mobility 2min B. Squat 4x1@92-94%, rest 2min C. 6min max HSPU (sub handstand hold or HSPU practice as needed) D. Group Metcon

Workout 2 A. Bully stretch 45-60sec/side + LAX massage for pecs 60sec/side B. Bench 1@95%, 2x2@90%, rest 1.5-2min C. 2 sets: 5-8 pullups + 10-12 GHD situps (weighted if possible), rest as needed D. Group Metcon

Workout 3 A. Squat Mobility 90sec/side + ankle mobility 2min B. Squat 4@80%, 3@85%, 1@90%, 2@85%, rest 2min C. 2 sets, rest as needed: 60sec pullover practice (or sub strict t2b) + 60sec skin the cat D. Group Metcon

Workout 4 A. Squat Mobility 90sec/side + ankle mobility 2min B. Squat 2x5 @ 75%, rest 60sec C. Barbell complex: perform 1 front squats + 2 push presses + 1 front squat: work up to a heavy set, do not miss. D. 3 sets: 10 Pendlay Row + 10 side lying external rotations, rest 45-60sec E. 5min DU practice OR accumulate 100 DUs in as few sets as possible

Workout 5 A. 8mins muscle-up practice OR 1-3 MU EMOM for 8min B. 8mins AMRAP: one even mins perform 1-3 HSPU and on odd mins perform 3-5 handstand shoulder touches per side. If you are unable to do one accumulate 20-30sec of handstand hold per minute C. Group Metcon [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Snatch. 3x1@90-95% OR if feeling it, work to a max for the day. B. Paused OH Squat. work to a heavy double with a 3sec pause in the bottom C. Group Metcon

Workout 2 A. Squat mobility, 3-6mins B. Back Squat. 4x1@90-95%, then 1x5@80% C. Group Metcon

Workout 3 A. Snatch from block, work to one heavy single at a tough weight with no misses. B. Clean and Jerk. Work to a max for the day C. Clean Pull 4x2@110%

Workout 4 A. Squat mobility, 3-6mins B. Back Squat 5x2@85% + 1x8@ 70% 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]