[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: run, skip, bike or row, then 2-3 sets of: 10 cossacks/side + 60-90sec calf stretch/side + 10 ring rows with 2sec pause at top. [/tab]
[tab title="Group Metcons"] Monday TESTER: 70 double unders + 50 wall ball + 30 burpees for time *compare to first week of june 2013 and/or aug 19 2013
Tuesday 3 sets of a 4min amrap: 10 KB swings + 10 box jumps (step down) + 10 push-ups, rest 3mins between sets.
Wednesday A. 3 sets for quality, rest as needed: 6-8 heavy unbroken thrusters + max reps strict chin-ups + 60sec double unders. *rest enough that you are fresh enough to go heavy on the thrusters. B. 2 sets of 45sec weighted front plank. rest as needed.
Thursday Terrible Twos: 2mins row for cals, 2min rest, 2mins burpees, 2min rest, 2mins wall ball, 2min rest. 2mins aridyne for cals. Score = 2xrowing cals + # of reps burpees + # reps of wall ball + 2xairdyne cals
Friday 4sets: 3mins of 3 chin-ups, 6 push-ups, 9 ball slams. rest 2mins between sets.
Saturday 6 sets of 30sec row. rest approx 2mins between sets. *set the rower for exactly 30sec for each set. Track the # of metres completed for each set AND the total # of metres accross all six sets. Pace appripriately so you don't go beyond the 'red-line' for your engine up too early.
[tab title="Foundations"] Workout 1 A. Deadlift 3×3, ramping B. Bent-over back flies 3x10reps with 2sec pause at top, rest 60-90sec C. Group Metcon
Workout 2 A. shoulder press. 3x8 ramping B. Chin-up. max strict reps in 5mins C. Group Metcon
Workout 3 A. Back Squat 3×3, ramping B. 2 sets alternating: max tempo push-ups + 8 reps GHD Hip Extensions with 4sec pause at top. rest as needed C. Group Metcon
Workout 4 A. 3 sets, rest as needed: -DB Bench Press 10-15reps -60sec double under practice -side box step-up. -L-Sit hold accumulate 25sec B. Group Metcon
[tab title="Training - General"] Workout 1 A. deadlift mobility 2mins/side B. Deadlift: 4@80%, 3@85%, 3@90-92% C. 5min: muscle up transition work D. Group Metcon
Workout 2 A. Overhead mobility prep B. Press: work up to 3 singles @ 92-95%, rest 90sec C. single arm DB row 3x12 (2sec pause at top), rest 60sec D. Group Metcon
Workout 3 A. deadlift mobility 2mins/side B. Speed Deadlift 6x1 EMOM @ 80% (max acceleration here) C. 6mins max HSPU or accumulate 90sec in handstand hold. rest as needed D. 4 sets for quality: 2-4 pullups + 3 TGU/arm + 90sec max DUs
Workout 4 A. Squat Mobility 90sec/side B. triceps self massage 60sec/side C. Front Squat: build to a heavy single but NOT a 1RM then drop 5-8% and do 2x2, rest 2min D. Group Metcon
Workout 5 A. 8mins AMRAP: one even mins perform 1-3 HSPU and on odd mins perform 3-5 handstand shoulder touches per side. If you are unable to do one accumulate 20-30sec of handstand hold per minute B. 2 sets rest as needed: 5 pullovers OR 12 strict t2b + max perfect ring dips OR accumulate 30-45sec of ring support hold C. Group Metcon [/tab]
[tab title="Training - Olympic Lifting"] Workout 1 A. 3x3 jumping snatch pull @ 40-50% B. Snatch. Hit some warm-ups and work to a heavy single for the day. then 3x1@85% C. Group Metcon
Workout 2 A. Squat mobility 3mins B. Front Squat 2x1-2@90% (leaving 1 rep in the tank) + 1 set of as many reps as possible @ 80% C. Group Metcon
Workout 3 A. Snatch from blocks. Build to a tough single. B. Clean and Jerk. Build to a tough single for the day. Then 2x1@85%. C. OH Squat Build to a heavy set of 2
Workout 4 A. Squat mobility 3mins B. Back Squat 3x1@90%, then 1x max reps @ 85% 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. powel raise 2x15/side C. Group Metcon [/tab]