Friday Night Lights is being renamed...F-Bomb_4C

[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: run, skip, airdyne or row, then 2-3 sets of: 10 cossaks/side + 10 FFESS/side + 10 ring rows with 2sec pause at top. [/tab]

[tab title="Group Metcons"] Monday TESTER: 3 rounds, for time: 20wall ball + 20 KB swings (to chin level) + 20 double unders

Tuesday 5 sets: 30sec OH walking lunges. 30sec rest. 30sec row. 30sec rest. 30sec box jump (step down). 30sec row, 30sec rest.

Wednesday 3 sets: 250m row @ max effort. rest 1.5-3mins. Then: max reps pull-ups (6+ reps) + 12 burpees as fast as possible. rest 1.5-3mins

Thursday 2 sets: 3mins of: 9cals airdyne + 6 toe to bar. rest 2mins. 3mins of: 25 double unders + 10 ball slams

Friday F-BOMB Friday (Formerly Friday Night Lights)

Saturday Regular Classes 9am and 10am. Bring a friend workout at 11am. [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat 3×8, ramping, rest 2mins B. Pull-ups 3×4-8, rest 90sec C. Group Metcon

Workout 2 A. Bench Press 3×3 ramping sets, then 1xmax reps @ 80% of best set of 3. B. Bulgarian Split Squat 3×4/side with 3sec lowering phase. GO HEAVY!!! Rest 30sec between sides C. Group Metcon

Workout 3 A. 3 sets, rest 60sec between exercises: RDL 10reps + seated DB press, 10-15reps B. 2 sets, rest 30sec between exercises: 20 poliquin step-ups/side + 20 no money drill with 2sec pause C. Group Metcon

Workout 4 A. 3 sets, rest 45-60sec between exercises: 10 TGU sit-ups /side (go heavy) + L-sit bent-knee-to-extension 10 reps (or try pull-overs on bars) + Glute bridge with 3sec pause at top. 8reps. (add weight from last time - 2 weeks ago) B. 3-6mins double under OR handstand practice C. Group Metcon [/tab]

[tab title="Training - General"] Testing week! Time for some big PRs this week!

Workout 1 A. Squat Mobility 90sec/side + ankle mobility 2min Squat 2x3 @ 80% Bench 2x3 @ 80% KB swing 2x15 NOTE: this workout should be light and easy, the purpose is to grease the groove of your lifts in preparation for the heavy attempts on day 2

Workout 2 A. Squat Mobility 90sec/side + ankle mobility 2min B. Squat: work up to 1RM (if you're not sure how to select attempts ask one of the coaches) C. Bully stretch 45-60sec/side + LAX massage for pecs 60sec/side D. Bench: work up to 1RM (if you're not sure how to select attempts ask one of the coaches)

Workout 3 A. deadlift mobility prep (hamstring flossing). 2mins/side B. Deadlift 3x5,3,2 (ramping), rest 2min C. Take 5min to work on a lagging skill D. Group Metcon

Workout 4 A. Single leg RDL w/ DB in opposite hand: 2x10/side + DB Seasaw press: 2x10, rest 60sec B. 2 sets: 10 GH Raise + 15 no money drill, rest 45sec C. Group Metcon

Workout 5 A. 6-8min: build up to a heavy set of 3 TGU/arm B. 8mins muscle-up practice OR 1-3 MU EMOM for 8min 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. OH Squat, build to max C. Back Squat 5x1@80% EMOM

Workout 2 A. Squat mobility, 3-6mins B. Back Squat. build to a max 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. RDL 4x6 with 3sec lowering phase

Workout 4 A. Squat mobility, 3-6mins B. Back Squat 3x3@80% + 1x10@60% C. Group Metcon

Workout 5 A. 4sets for quality, rest as needed: 5 pull-overs on straight bar + 50 double unders (aiming for unbroken reps) + max reverse grip push-ups (fingers point toward toes, maintain vertical forarm throughout and initiate movement with shoulder moving forward). B. 3x3 TGU/side C. Group Metcon

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