There is a single class on Family Day, 11am.

[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: airdyne, row, skip or run, then 2-3 sets each of: 15 no money drill + 5mins of glute and/or quad and/or back self massage + 60sec groin-hamstring flow [/tab]

[tab title="Group Metcons"] Monday: Family Day Special. Only one training session at 11am.

Tuesday A. TGU - find 1RM on each side. B. 3 sets for quality: Overhead walking lunges 8 steps (4/side) as heavy as possible + 3-6 bar pull-overs (or sub knee to elbow 6-10reps with controlled tempo)

Wednesday TESTER: for time: 20-15-10-5: wall ball (20/14) + ball slams (35/20)

Thursday 2 sets of 3mins: 15kb swings + 10 box jump (step down). 2min rest. 3mins: 10 ball slams + 25 double unders. rest 2min

Friday F-Bomb Friday #17

Saturday 8mins: 6 DB knee to overhead @ 45% of best push press + 30 double under. 4mins rest. 8mins: 8cals airdyne or row + 8 ball slams + 4 strict chin-ups

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[tab title="Foundations"] Workout 1 A. Back Squat 3×8 ramping B. Pull-ups 5×3 EMOM C. Group Metcon

Workout 2 A. Bench Press 3×5, ramping. B. Poliquin Step-up 2x25/side, rest 30sec between sides. C. Group Metcon

Workout 3 A. 3 sets, rest 60sec between exercises: RDL 12reps + accumulate 30-60sec handstand hold (or practice hand stand push-ups) B. 2 sets, side lying db external rotations, 12reps/side with controlled tempo. C. Group Metcon

Workout 4 A. 3 sets, rest 45-60sec between exercises:10 Bulgarian Split Squat + L-sit bent-knee-to-extension 12 reps (or try pull-overs on bars for 4-6reps) + tempo push-ups for max reps. B. 3-6mins double under OR pull-over practice C. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. deadlift mobility 2mins/side B. Deadlift: work up to a single @ 90-95% (this should be a tough rep but NOT a max) then drop about 5% and do 2x2 C. side lying external rotation 2x12/side, rest 45sec/sides D. Group Metcon

Workout 2 A. Overhead mobility prep B. Press 3x2-3 @ 90-92%, rest 90sec C. 6min: muscle up transition work (band assisted if needed) D. Group Metcon

Workout 3 A. deadlift mobility 2mins/side B. Speed Deadlift 8x1 EMOM @ 75% (max acceleration here) C. 3 sets max HSPU or accumulate 90sec of chest against the wall handstand D. Group Metcon

Workout 4 A. Squat Mobility 90sec/side B. triceps self massage 60sec/side C. Front Squat 5,3,3,2 (ramping), rest 2min D. Accumulate 20 handstand shoulder touches/side OR 90sec chest against the wall handstand E. Group Metcon

Workout 5 A. 8mins muscle-up practice OR 1-3 MU EMOM for 8min B. 3 sets, rest 60sec: 6 Bulgarian SS (3sec lowering) + 2-4 chin ups (3sec lowering, weighted if possible) C. 2 sets, rest 60sec: max ring dips + 15 heavy KB swing to chin D. 3 sets: 60-120sec double under or triple under technique practice + 20 no money drill, rest as needed [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. 2 jumping snatch pull + 1 hang snatch. 4 sets @ 50% B. snatch 4x2@80-85% C. Group Metcon

Workout 2 A. Squat mobility 3mins B. Front Squat 2RM, then 2x2@80% C. Group Metcon

Workout 3 A. Snatch from blocks 3x3 B. Clean and Jerk 4x2 C. OH Squat with 4sec pause in bottom. 3x3

Workout 4 A. Squat mobility 3mins B. Back Squat 1@90%-95% then 4x1@85% for speed, then 1x max reps @ 80% 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 [/tab]

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