[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: run, skip, row, or airdyne, then 2-3 sets of: 12 groiners/side + 60-90sec calf stretch/side + 15 no money drill [/tab]

[tab title="Group Metcons"] Monday FOR QUALITY: Option A: 4 sets: amrap HSPU in 60sec, 60sec rest, 60sec amrap bar pull-overs, 60sec rest, 60sec row @ 80%, 60sec rest. Option B: 4 sets: amrap tempo push-ups in 60sec, 60sec rest, amrap toe to bar in 60sec, 60sec rest, 60sec row @ 80%, 60sec rest.

Tuesday 4 sets: 3mins work, 2mins rest: 6 pull-ups + 8 box jump (step down) + 10 KB swing (to chin level)

Wednesday Death by burpees. Start at 5 reps. Rest 1min. Then death by ball slams. Start at 5. *compare to June 22, 2013, Sept 11 2013, Dec 5 2013)

Thursday In teams for 3 with 1 partner working at time, complete 4x200m per person in a relay style.

Friday 3 sets: 60sec AD, 60sec rest, 60sec double unders, 60sec rest, 60sec wall ball, rest 60sec

Saturday TESTING: For time: 75 double unders + 75 wall ball + 75 KB swings *Compare to: June 18 2013, September 23 2013, December 18 2013


[tab title="Foundations"] Workout 1 A. Deadlift 3x5 ramping B. single arm bent-over DB row 2x8-12reps/side, rest 30sec between sides C. Group Metcon

Workout 2 A. Shoulder Press 3x3, ramping B. chin-up 3 sets of max reps every 2mins C. Group Metcon

Workout 3 A. Back Squat 3x5 B. 2 sets: 30sec handstand hold against wall + GHD Hip Extensions 12 reps C. Group Metcon

Workout 4 A. 3 sets, rest as needed: max reps of push-ups (weighted if you can do more than 10) + L-Sit accumulate 20-30sec + max tempo ring rows + 8 walking lunges/side B. Group Metcon


[tab title="Training - General"] Workout 1 A. Squat Mobility 90sec/side + ankle mobility 2min B. Squat 2x3@80-82%, 3x2@85-87%, rest 2min C. Group Metcon

Workout 2 A. Overhead mobility prep B. triceps self massage 60sec/side C. Push Press 5x3, rest 1.5min D. 5-8min of MU practice E. Group Metcon

Workout 3 A. Squat Mobility 90sec/side B. Squat 4x4@80-83%, rest 1.5-2min C. 2sets: max HSPU (or sub 30sec handstand hold) + 8 side lying ext. rotations. Rest 45-60sec D. Group Metcon

Workout 4 A. deadlift mobility 2mins/side B. Deadlift: build to a tough set of 5 (try to add weight from last week) C. 3 sets for quality, 8-12 GH Raise (strict 3sec lowering) + max tempo pullups (add weight if more than 10) + 60s DU practice D. 2 sets, rest as needed: 60s skin the cat practice + 12 front step ups/leg

Workout 5 A. 10mins. odd minutes 1-2 MU or 3-6 chest to bar pullups. even minutes 4-8 strict toe to bar. C. 8mins max HSPU or accumulate 90sec in handstand hold. rest as needed D. Group Metcon


[tab title="Training - Olympic Lifting"] Workout 1 A. Snatch 6x1@85% EMOM B. OH Squat 3x3 C. Group Metcon

Workout 2 A. Squat Mobility 3-5mins: ankles/glutes/groiner drills B. Back Squat, build to 1 @ approx 90%, then 3x4-6, pushing the weight up. C. Group Metcon

Workout 3 A. Snatch from blocks, build to a tough single, then 2x2@90% of that. B. Clean + Clean + Jerk. 4 sets @ 80-85% C. Snatch Pull 4x2@115%

Workout 4 A. Paused OH Squat with 3sec pause at bottom 4x1 every 90sec B. Deadlift warm-up, then 4x3@80% every 90sec C. Group Metcon

Workout 5 A. 4 sets, rest as needed: 4-6 strict chins with 3sec pause at top + 8 glute ham raise + bulgarian split squat 8/side B. Group Metcon [/tab]