The first Sunday class was a hit!

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[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: run, skip, row or airdyne, then 2-3 sets of: 10 cossacks/side + 60-90sec calf stretch/side + 10 perfect push-ups [/tab]

[tab title="Group Metcons"] Monday TESTER! A. 500m row time trial. Do 2-4 sets of 250m @60-85% for warm-ups. Then 500m at race pace. Record your time! B. 3 sets for quality: 20sec L-Sit + 50 double unders (or 90sec double under practive).

Tuesday A. For Quality: Build to up a 10RM thruster. Rest as needed B. For Quality: 10 box jumps (step down) + 10 knee to elbow + row 250m @ 85% OR airdyne 30cals @ 85%

Wednesday 3 sets full out: 30sec battling ropes, 60sec rest, 30sec airdyne, 60sec rest, 30sec toe to bar, 60sec rest, 30sec row, 60sec rest.

Thursday 2 sets: 3min AMRAP: 10cals airdyne + 10 blams. 2mins rest. 3min ARAMP: 8 push-ups + 12 KB swings (chin level), 2mins rest.

Friday F-BOMB Friday #16 - Feats of Strength Edition

Saturday 8min amrap: 4 wall ball + 6 box jump (step down). rest 4mins. 20 double unders + 5 burpees. [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat 3×3 ramping, then 1x10reps @ 75% of best set of 3. rest 2mins B. Pull-ups 5x2 EMOM C. Group Metcon

Workout 2 A. Bench Press 3x8. B. Front step-up 2×20/side, rest 30sec between sides. C. Group Metcon

Workout 3 A. 3 sets, rest 60sec between exercises: RDL 10reps + accumulate 30sec handstand hold (or practice hand stand push-ups) B. 2 sets, bent-over lateral raise 12reps with 2sec pauseat top. C. Group Metcon

Workout 4 A. 3 sets, rest 45-60sec between exercises: 6 Bulgarian Split Squat + L-sit bent-knee-to-extension 10 reps (or try pull-overs on bars for 4-6reps) + tempo push-ups for max reps. 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 2x3@85%, 1x8-10@70%, rest 2min C. 3 sets max HSPU or accumulate 90sec of chest against the wall handstand D. Group Metcon

Workout 2 A. Overhead mobility prep B. Press 4 sets: 8,5,5,3 (ramping), rest 90sec C. Bulgarian SS: 3x6/leg (3sec lowering phase), rest 45sec D. Group Metcon

Workout 3 A. 3 sets, rest 60-90sec: 8 RDL + 10-12 DB bench press B. 8min: muscle up transition work (band assisted if needed) C. Group Metcon

Workout 4 A. Bench: 3x3 @ 85% B. Back Squat 8x1 EMOM @ 80% (emphasis on speed) C. 3x3-6 chin ups (weighted if possible), rest 60sec D. 2 sets, rest 45-60sec: max ring dips + 60sec skin the cat practice

Workout 5 A. 8mins. odd minutes 2-3 tough HSPU. even minutes 4-8 strict toes to bar. B. Build to a tough set of 8 unbroken thrusters + 40 double unders after each set. Rest 2mins between sets. C. Group Metcon [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. 2 jumping snatch pull + 1 hang snatch. 5 sets @ 50% B. Hang Snatch. 4x2@75-85% C. Group Metcon

Workout 2 A. Squat mobility 3mins B. Front Squat 3x1@90%, then 2x5@80% C. Group Metcon

Workout 3 A. Snatch from blocks 3x3@75-80% B. Clean from blocks. 4x2@75-85% C. Tall Jerk. 3x3 D. Jerk from the rack. 5x1

Workout 4 A. Squat mobility 3mins B. Back Squat 5x1@85% EMOM for speed, then 1xmax reps @ 90% C. Group Metcon

Workout 5 A. 4 sets, 6-8 OH Squats + 2-5 HSPUs + max pull-ups. Rest as needed B. Bent-over lateral raise, single armm 2x10/side with 3sec pause at top C. Group Metcon

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