[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70% airdyne, row, skip or jog, then 2-3 sets of: 3-5 wall walk + 10 ring rows + dynamic quad mobility drill 60sec/side [/tab]

[tab title="Group Metcons"] Monday 4 sets: 6-8 tough thrusters + 10 burpees as fast as possible. rest 2mins

Tuesday 4 sets: 3mins on, 2mins off: 8 box jump (step off) + 3 man makers

Wednesday TESTER 5-10-15-20-25: wall ball + double unders

Thursday 3sets for quality: 30sec tire flips, 30sec rest, 30sec max strict chin-ups OR pull-overs, 30sec rest, 30sec airdyne, 30sec rest, 30sec keg ground to overhead, 30sec rest.

Friday 6mins: 4 pull-ups + 6 burpees + 25 double unders, rest 4mins. 6mins: 150m row + 15 ball slams

Saturday TESTER Double sevens: 2 sets for max repetitions: 7min amrap: 7 KB swings to chin (24/16) + 7 burpees + 7 box jump (24/16). Rest exactly 3mins between sets. compare to dec 10 2013 [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift 3×8, ramping B. Bent-over back flies 3x10reps with 2sec pause at top, rest 60-90sec C. Group Metcon

Workout 2 A. shoulder press. 3×5 ramping B. Chin-up. 3x5-8reps, rest 1.5-2min C. Group Metcon

Workout 3 A. Back Squat 3×8, ramping B. 2 sets alternating: max tempo push-ups + 5 reps GHD Hip Extensions with 8sec pause at top. rest as needed C. Group Metcon

Workout 4 A. 3 sets, rest as needed: -tough KB swings to chin, 10 reps, -DB Bench Press 8-12rep -front step-up 20/side. -L-Sit hold accumulate 25sec B. Group Metcon

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[tab title="Training - General"] Workout 1 A. Squat Mobility 90sec/side + ankle mobility 2min B. Back Squat 4x8, rest 2min C. Group Metcon

Workout 2 A. Overhead mobility prep B. triceps self massage 60sec/side C. Push Press 3x5, rest 1.5-2min D. 5-8min of MU practice E. Group Metcon

Workout 3 A. Squat Mobility 90sec/side B. triceps self massage 60sec/side C. Front Squat 3x6, rest 2min D. Chin ups: 3x4-6, rest 60sec E. Group Metcon

Workout 4 A. 3 sets, rest 60-90sec: 6 RDL + max chest to bar pullups (sub regular pull ups if needed) B. 3 sets, rest 60sec: max ring dips + 20-30sec L-sit hold C. 2 sets, rest as needed: 8-10 GHD hip extensions + 3 TGU/arm D. 5min DU practice OR accumulate 100 DUs in as few sets as possible

Workout 5 A. 8mins muscle-up practice OR 1-3 MU EMON for 8mins B. . 8min HSPU practice OR 1-2 tough HSPU EMOM for 8mins. C. Group Metcon [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Snatch 8x1 EMOM @ 75-80% for quality B. OH Squat 3x8 C. Group Metcon

Workout 2 A. Squat mobility 3-5mins: ankles/glutes/groiner drills B. Back Squat 6x2@80% Every 90sec for speed C. Group Metcon

Workout 3 A. Snatch from block. build to a heavy tripple B. Clean and 2 Jerk. 5 sets @ 80% C. Snatch Pick-up Drill 4x4@110%

Workout 4 A. Paused OH Squat with 3sec pause at bottom. 5x1 EMOM B. Deadlift warm-up then hit 1x8-10@70% 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]

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