[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: skip, row, airdybe or run. Then 2-3 sets of: 60sec/side front split + 10-15 bodyweight squats with band around knee + reverse grip shoulder pass throughs. [/tab]

[tab title="Group Metcons"] Monday Tester "G-Funk" 15min amrap: 10 burpees + 30 double unders, compare to Dec 26 2013

Tuesday 2 sets: 6mins amrap: 3 of the following sequence [3 DB Front Squat + 3 Bent-over DB row + 3 knee to overhead] + 10 box jump (step down). rest 4mins between sets.

Wednesday OPTION A: FOR QUALITY, rest as needed between stations: 4mins to complete as many muscle-ups (or sub pull-overs) as possible. 3mins to complete as many HSPU as possible. 2mins to complete as many double unders as possible. 1min to complete as many metres as possible on the rower OPTION B: FOR QUALITY, rest as needed between stations. 4mins to complete as many strict chin-ups as possible. 3mins to complete as many push-ups as possible. 2mins to complete as many double unders as possible. 1min to complete as many metres as possible on the rower

Thursday 4 sets: 30sec burpee box jumps, 30sec rest, 30sec airdyne, 30sec rest, 30sec ball slams, 30sec rest, 30sec KB swings (to chin level), 30sec rest.

Friday FBOMB Friday

Saturday 2 sets: 15 tough thrusters + 12cals airdyne. rest as needed (3-5mins), then 200m row + 15 burpees as fast as possible, rest as needed (3-5mins). [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat 3×8 ramping B. Pull-ups 4x2-4reps every 90sec C. Group Metcon

Workout 2 A. Bench Press. 3x8 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, no money drill 15-20reps + band 1/2 squat side shuffles 10-15 per direction. no rest between exercises. C. Group Metcon

Workout 4 A. 3 sets, rest 45-60sec between exercises: 6 Bulgarian Split Squat/side + seated DB press 10-15reps. B. 4mins of pull-over practice OR 3×8-10ring rows rest 60sec C. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Squat Mobility 90sec/side + ankle mobility 2min B. Squat: work up to a single around 90% (this should be a fast/easy rep) then 4x3 @ 83-86%, rest 2min C. Group Metcon

Workout 2 A. overhead mobility prep + 60sec triceps massage B. Press 2x5, 1xmax (all 3 sets @ same weight), rest 1.5min C. single arm DB row 3x12 (2sec pause at top), rest 60sec D. Group Metcon

Workout 3 A. 5-8min of MU practice B. Squat Mobility 90sec/side + triceps massage 60sec C. Front Squat 4x4, rest 2min D. 3 sets, rest as needed: max HSPU (or 30sec handstand hold) + 12 front step ups/side + max pullovers in 60sec

Workout 4 A. deadlift mobility 2mins/side B. Deadlift: build to a tough set of 5 (try to add weight from last week). Then drop to 85% of that weight for 4x2 EMOM for speed C. 3 sets of 6-8 L-pullups D. Group Metcon

Workout 5 A. 3 sets, rest 60sec: 12 KB swings to chin (as heavy as possible) + max ring dips B. 2 sets, rest 60sec: 6 Bulgarian SS (3sec lowering) + 2-4 chin ups (chest to bar if possible) C. Group Metcon [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. 2 Snatch + 2 OH Squat. 5 sets. rest 2mins B. OH Squat, build to a tough single C. Group Metcon

Workout 2 A. Squat Mobility 3-5mins: ankles/glutes/groiner drills B. Back Squat, build to 1 @ approx 90%, then 4x2-4 C. Group Metcon

Workout 3 A. Snatch from blocks, build to a tough single, then 2x2@90% of that. B. Clean and Jerk 4x2@80%+ C. Snatch Pull 4x3@110-115%

Workout 4 A. Paused OH Squat with 3sec pause at bottom 4x1 every 90sec B. Back Squat 3x2@80% EMOM, then 1xmax reps @ 75% 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. Group Metcon [/tab]

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