[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%, row, run, airdyne or skip, then 2-3 sets: 10 inchworm + dynamic quad mobility 1min/side + 15 band pull aparts [/tab]

[tab title="Group Metcons"] Monday 3 sets: 2mins: 5 burpess + 7 ball slams, 1min rest. 2mins: 5 wall ball + 5 box jumps. 1min rest

Tuesday TESTING: 15min Cindy. compare to nov 6 2013

Wednesday 4 sets: 30sec battling ropes. rest 60sec. 30sec max tire flips, 60sec rest, 30sec amrap thrusters, 60sec

Thursday 8mins: 12cals AD + 30 double unders. 4mins rest. 8mins: 250m row + 15 KB swings.

Friday F-Bomb Friday!

Saturday A. 4 sets for quality Rest as needed: 10 OH walking lunges/side (or 10 OH squats for those doing CF Open Prep) + tall box jumps 5reps + 60sec max double unders [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat 3×5, ramping, rest 2mins B. Pull-ups 3×3-6, rest 90sec C. Group Metcon

Workout 2 A. Bench Press build to a 1RM, then 2xmax reps @ 85%. B. Front step-up 2x15/side, rest 30sec between sets. C. Group Metcon

Workout 3 A. 3 sets, rest 60sec between exercises: RDL 6reps + seesaw press, 6-10/side B. 2 sets, bent-over single arm DB row with 2sec pause at top 10reps/side + max reps tempo push-ups C. Group Metcon

Workout 4 A. 3 sets, rest 45-60sec between exercises: 5 TGU/side + L-sit bent-knee-to-extension 10 reps (or try pull-overs on bars for 4-6reps) + 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"] Workout 1 A. deadlift mobility prep (hamstring flossing). 2mins/side B. Deadlift 4x4 @ 77-80%, rest 2min *leave a couple reps in the tank and perfect form on all sets. C. 3x2-4 L-sit pullups, rest 60-90sec D. Group Metcon

Workout 2 A. Overhead mobility prep B. Press 4x6, rest 90sec C. Accumulate 90-120sec of chest against the wall handstand D. Group Metcon

Workout 3 A. Squat Mobility 90sec/side B. Front Squat (one sec pause at the bottom) 3x4, rest 1.5-2min C. Accumulate 90sec of chest against the wall handstand (attempt to remove one leg so only one foot is being supported by the wall) D. 8min: build to a heavy set of 4 TGU on each arm E. 2 sets, rest as needed: rope climb: 6 ascents + 40 DUs

Workout 4 A. Barbell complex: push press + front squat + push press: work up to a heavy set, do not miss B. 3 sets: 8-10 ring dips + 6-8 GHD hip extensions (4sec hold @ top) C. Group Metcon

Workout 5 A.1-2 tough HSPU EMOM for 8mins. B. 3 sets, rest 60sec: 8-10 DB bench + 6 Bulgarian SS (3sec lowering) C. Group Metcon

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[tab title="Training - Olympic Lifting"] Workout 1 A. Snatch technique practice. Snatch pick-up drill + Hang snatch + Full snatch. 65% load. 10 sets every 90sec B. Clean Pull 3x2@110% C. Group Metcon

Workout 2 A. Squat mobility 3mins B. Front Squat 3x1@90%, then 2x4@80% C. Group Metcon

Workout 3 A. Snatch technique work. @70%. 7x1 @ full snatch B. 2 Tall Clean + 2 Tall Jerk. 5 sets a 30-40% C. Clean and Jerk Technique work @ 70-75%. 7 sets.

Workout 4 A. Squat mobility 3mins B. Back Squat 1@90% then 3x2@75% EMOM, then 1xmax reps @ 80% C. Group Metcon

Workout 5 A. 4 sets, 2-5 HSPUs + 10 GHD hip extensions + 2-4 tempo pull-ups + 30sec weighted front plank. Rest as needed B. bent-over lateral raise, single armm 2x10/side with 3sec pause at top C. Group Metcon [/tab]

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