1523408_10151932930807031_1651296212_o [accordiontabs] [tab title="Weekly Warmup"] 2-3mins@70%: run, skip, airdyne or row, then 2-3 sets of: 10 inch worms + 10 cossacks/side + 15 shoulder passthroughs [/tab]

[tab title="Group Metcons"] Monday Testing Workout For time: 24-20-16-12-8-4: walking lunge steps + knee to elbow + ball slams. compare to Oct 9 2013

Tuesday 3 x 4mins Rest 2mins between sets. 8 push-ups + 16 KB swings

Wednesday 3 sets for Quality, rest as needed: 8 heavy OH Walking Lunges/Side + Max muscle-ups in 90sec/1 set of max strict chin-ups + 10-15 heavy KB swings. *build as heavy as possible on the OH walking lunges over the 3 sets. *choose either muscle-up work (bar or ring) or complete 1 set of as many strict chin-ups as possible

Thursday 4 sets: 30sec burpees box jumps, 30sec rest, 30sec KB swings, 30sec rest, 30sec wall ball, 30sec rest, 30sec airdyne @ 80%, 30sec rest.

Friday F-BOMB Friday

Saturday Normal classes at 9am and 10am only. 11am is our 'bring a friend' day.

An Lac 3 sets: 30sec row 90sec rest 30sec 10m shuttles 90sec rest 30sec heavy thrusters 90sec rest [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat 3×3 ramping B. Pull-ups 3x4-6reps. rest 90sec C. Group Metcon

Workout 2 A. Bench Press. build to 1RM, then 2x8-10@70% B. Poliquin Step-up 2×25/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, 10reps/side with controlled tempo. C. Group Metcon

Workout 4 A. 3 sets, rest 45-60sec between exercises: 10 Bulgarian Split Squat/side + seated DB press 6-9reps. B. 4mins of pull-over practice OR 3x8-10ring rows rest 60sec C. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Squat Mobility 90sec/side + ankle mobility 2min B. Squat 2x5@80%, 1xmax @ 75%, rest 2-2.5min C. 5-8min of MU practice D. Group Metcon

Workout 2 A. Overhead mobility prep B. triceps self massage 60sec/side C. Push Press 4x4, rest 1.5-2min D. In 6min accumulate as many strict pullups as possible (chest to bar and/or weighted if possible) E. Group Metcon

Workout 3 A. Squat Mobility 90sec/side B. triceps self massage 60sec/side C. Front Squat 5x3, rest 2min D. Group Metcon

Workout 4 A. Deadlift: build up to 1 tough set of 5 B. Bench press 3x5, 1x5+ (all sets at the same weight, go for max reps on the last set) C. 4 sets, rest as needed: max ring dips + 15 no money drill + 60sec max DUs

Workout 5 A. 10mins. odd minutes 2-3 tough HSPU. even minutes 8 heavy KB swings to chin. B. 2 sets, rest as needed: 60sec AMRAP pull-over (or 15 knee to elbow) + 60sec max DUs. C. Group Metcon [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Snatch 5x2 EMOM @ 80% for quality B. OH Squat 3x5 C. Group Metcon

Workout 2 A. Squat mobility 3-5mins: ankles/glutes/groiner drills B. Back Squat 5x2@85% Every 90sec for speed C. Group Metcon

Workout 3 A. Snatch from block. build to a heavy double B. Clean and Jerk. 4x2 @ 80% C. Snatch Pick-up Drill 4x3@120%

Workout 4 A. Paused OH Squat with 3sec pause at bottom. 3x2 every 90sec B. Deadlift warm-up 3x5@75% C. Group Metcon

Workout 5 A. 4 sets, rest as needed: max strict chin-ups (4+ reps) + 6 GHD Hip Extensions with 6 pause at top + Bulgarian Split Squat 6/side B. Group Metcon [/tab]

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