[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: row, run, skip or airdyne, then 2-3 sets: 10 FFESS/side + 10RDL empty bard + 10 scapular pull-ups with wide grip and 3sec pause at top. [/tab]
[tab title="Group Metcons"] Monday 3 sets: 4mins: 30 double unders + 10 wall ball, 3min rest
Tuesday TESTER. For time: burpees + KB swings. 6-12-18-24,
Wednesday 4 sets: 30sec battling ropes, 30sec rest, 30sec toe to bar, 30sec rest, 30sec 10m shuttle runs, 90sec rest.
Thursday For 14mins: EMOM odd minutes = 15 KB unbroken swings. even minutes = 15 box jumps (step down)
Friday FBOMB Fridays!!
Saturday A. 3 sets for quality: Overhead walking lunges 20 steps (10/side) as heavy as possible + accumulate 25sec of l-sit. B. Row or airdyne for 6-10mins at steady & moderate pace - approx 75% effort. [/tab]
[tab title="Foundations"] Workout 1 A. Back Squat 3×5 ramping B. Pull-ups 3x7-10reps. rest 90sec C. Group Metcon
Workout 2 A. Bench Press 3×3, ramping. B. Poliquin Step-up 2×25/side, rest 30sec between sides. C. Group Metcon
Workout 3 A. 3 sets, rest 60sec between exercises: RDL 8reps + accumulate 30-60sec handstand hold (or practice hand stand push-ups) B. 2 sets, side lying db external rotations, 15reps/side with controlled tempo. C. Group Metcon
Workout 4 A. 3 sets, rest 45-60sec between exercises: 6 Bulgarian Split Squat/side + 45-60sec side plank/side + seated DB press 8-12reps. B. 3-6mins double under OR pull-over practice C. Group Metcon [/tab]
[tab title="Training - General"] It's 1RM time baby!!!
Workout 1 A. deadlift mobility 2mins/side B. Deadlift: work up to a 1RM C. Overhead mobility prep D. Press: work up to a 1RM
Workout 2 A.1-2 tough HSPU EMOM for 8mins. B. 3 sets, rest 45-60sec: 1-2 tough chin ups + 6 Bulgarian SS (3sec lowering) + 50 DUs C. Group Metcon
Workout 3 A. Squat Mobility 90sec/side B. triceps self massage 60sec/side D. Front Squat: work up to a heavy single (if feeling good go for a 1RM), then drop 10% and do 1x3-4 E. Group Metcon
Workout 4 A. Bully stretch 45-60sec/side + LAX massage for pecs 60sec/side B. Bench Press 3x5, rest 60-90sec C. 5min: muscle up transition work D. Group Metcon
Workout 5 A. 6-8min: build up to heavy set of 1 TGU/arm B. 3 sets, rest as needed: max HSPU + 20-25 sec L-sit hold C. Group Metcon [/tab]
[tab title="Training - Olympic Lifting"] Workout 1 A. Clean and Jerk to Max. Stop after 2-3 misses. B. Front Squat to max C. Revel in your glory!!!
Workout 2 A. 3x3 juping snatch pull @ 40-50% B. Power Snatch from block 3x3@70% C. Group Metcon
Workout 3 A. 3 sets alternating exercises, rest approx 45-60sec between exercises: 8 Deadlift @ approx 70% + DB front step-up 10/side + DB shoulder press 6-10reps B. powel raise 2x10/side. no rest C. Group metcon
Workout 4 A. Squat mobility 3mins B. Back Squat 5x2@75% EMOM C. Chin-ups. 3 tough reps EMOM for 6mins D. 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