partytime [accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: run, skip, bike or row, then 2-3 sets of: 10-15 band walks/direction (band doubled-up, just below knee, feet straight and hips level, in quarter squat, side shuffling to one side and then back) + 6 bodyweight squats with 5sec pause in bottom + 15 shoulder pass throughs [/tab]

[tab title="Group Metcons"] Monday EITHER: 5 sets for quality, rest as needed. 3 HSPU + 5 pull-overs + 6 explosive box jumps + 10 heavy KB swings (20min cut-off) OR: 5 sets for quality: max perfect tempo push-ups + max strict chin-ups (5+ reps) + 6 tall box jumps + 10 heavy KB swings (20min cut-off)

Tuesday 2 sets, alternating: 3min amrap: 10cals AD + 6 burpees. rest 2mins 3mins AMRAP: 200m row + 25 double unders. rest 2mins.

Wednesday TESTER 10min amrap: 5 pull-up + 10 wall ball

Thursday 3 sets: 30sec airdyne, rest 2mins. 30sec row, rest 2mins. 30sec max tire flips (or sub heavy wall ball). rest 2mins

Friday 4 sets: 30sec KB swings, 30sec res, 30sec box jump, 30sec rest, 30sec DB knee to overhead, 30sec rest, 30sec push-ups, 30sec rest

Saturday TESTER For time: 20-15-10-5, thrusters and burpees use 40-45% of best push press 1RM for thruster weight. DBs or Barbell for thrusters. [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift 3×3, ramping B. Ring rows with 3sec pause at top. 2 sets of max reps. C. Group Metcon

Workout 2 A. shoulder press 3x5, ramping B. Chin-ups 3x2-4reps, rest 90-120sec C. Group Metcon

Workout 3 A. Back Squat 3×3, ramping B. 2 sets alternating: max tempo push-ups + GHD Hip Extensions with 5sec pause at top. 6 reps. rest as needed C. Group Metcon

Workout 4 A. 3-4 sets, rest as needed: -DB Bench Press 4-8reps -60sec double under practice -overhead reverse lunge, 6reps per side, alternating -L-Sit hold accumulate 20sec B. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Deadlift mobility prep (hamstring flossing). 2mins/side B. Deadlift 3x5 (ramping), rest 2min C. side lying external rotation 2x12/side, rest 45sec/sides D. Group Metcon

Workout 2 A. Overhead mobility prep B. Press 3x8, rest 90sec C. Bulgarian SS: 3x8/leg D. Group Metcon

Workout 3 A. Squat Mobility 90sec/side B. Squat 3x8 @ 75-77%, rest 1.5-2min C. DB Bench 2x15, rest 45-60sec D. Group Metcon

Workout 4 A. 3 sets: RDL 6-8 + chin ups 4-6, rest 60sec B. 3 sets: single arm DB row with 2sec pause at top 6-8 + 10-15 tough KB swings to the chin, rest 45sec. C. Group Metcon

Workout 5 A. 3 sets, rest as needed: 8 GH Raise + 10-15 ring dips + 4-6 skin the cat + 15 no money drill B.10mins. odd minutes 2-3 tough HSPU. even minutes 4-8 strict toe to bar. C. 5min DU practice OR accumulate 100 DUs in as few sets as possible [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Snatch technique practice. Hang snatch + Full snatch. 50% load. 12 sets EMOM B. Clean Pull 4x3@105% C. Group Metcon

Workout 2 A. Squat mobility 3mins B. Front Squat 5x2@80% Every 90sec. C. Group Metcon

Workout 3 A. Snatch technique work. @65%. 10x1 @ full snatch B. 2 Tall Clean + 2 Tall Jerk. 5 sets a 30-40% C. Clean and Jerk Technique work @ 70-75%. 10 sets.

Workout 4 A. Squat mobility 3mins B. Back Squat 1@90% then 5x3@80-85% every 2mins C. Group Metcon

Workout 5 A. 4 sets, 8 unbroken heavy thrusters + max unbroken pull-ups + Rest as needed (min 2-3mins) B. powel raise 2x15/side C. Group Metcon [/tab]

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