[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: row, run, skip or airdyne, then 2-3 sets: 10 FFESS/side + 10RDL empty bar + 10 scapular pull-ups with wide grip and 3sec pause at top. [/tab]

[tab title="Group Metcons"] Monday 4min amrap: 5 pull-up, 10 push-up, 15 bodyweight squats. 2min rest. 4min amrap: 200m row + 30 double unders. 2min rest. 4min amrap: 10 box jumps (step down) + 10 ball slams.

Tuesday A. 3 sets For Quality: 3-6 muscle-ups + 6 max effort box jumps (step down) + OH Walking Lunge 5 steps/side B. one set for time, handstand hold against wall (or accumulate a min of 45sec)

Wednesday 7 min amrap: 5 toe to bar + 10 wall ball + 20 double unders

Thursday In teams of 3 with only 1 team mate working at any time: 3mins of hand-over hand sled pull, 1min rest, 3mins of AD sprit rotatate every 10 cals, 1min rest. 3mins max chin-ups rotating as soon as failure occurs, 1min rest, 3mins tire flips, rotate every 2 flips.

Friday A. 3min: row. 1min rest. 3min: 15 KB swings + 10 push-ups. 1min rest. 3mins: airdyne. B. L-Sit hold. accumulate 45-60sec

Saturday 3 sets of 4mins of work, with 2min of rest. 5 Thrusters 75/115 + 10 burpees + 20 double unders. For each new round, pick-up where you left off. [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift 3×3 ramping B. single arm bent-over DB row 2×8-12reps/side, rest 30sec between sides C. Group Metcon

Workout 2 A. Shoulder Press Build to 1RM, then 2xmax reps @ 75% B. chin-ups. as many unbroken sets of 3 as possible in 6mins C. Group Metcon

Workout 3 A. Back Squat 3×3 B. 2 sets: 30sec handstand hold against wall + Glute-Ham raise 8reps 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 + 10-15 heavy KB swings B. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Squat Mobility 90sec/side + ankle mobility 2min B. Squat 2x3 @ 86-90%, then 1x2 @ 92-95%, rest 2-2.5min C. 5mins max HSPU or accumulate 90sec in handstand hold. rest as needed D. Group Metcon

Workout 2 A. overhead mobility prep + 60sec triceps massage B. Push Press 4x2 (leaving 1 rep in the tank), rest 1.5-2min C. TGU 2x4/arm, rest 1.5min D. Group Metcon

Workout 3 A. Squat Mobility 90sec/side + ankle mobility 2min B. Squat 3@85%, 1-2@90%, 3@85%, rest 2min C. 5-8min of MU practice D. Group Metcon

Workout 4 A. deadlift mobility 2mins/side B. Deadlift: build to a tough set of 3 (try to add weight from last week). Then drop to 85% of that weight for 5x1 EMOM for speed C. Barbell complex: perform 2 front squats + 2 push presses: work up to a heavy set, do not miss. D. 3 sets, rest 30sec: 10 powel raise + 60 DUs (or 90sec DU practice)

Workout 5 A. 1-3 tough HSPU EMOM for 8mins B. 2 sets rest as needed: 5 pullovers OR 12 strict t2b + max perfect ring dips OR accumulate 30-45sec of ring support hold C. Group Metcon [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. 3 Snatch + 1 OH Squat. 4 sets @ 75% and higher. rest as needed B. Drop Snatch + 2 OH Squat. 3 sets as heavy as possible C. Group Metcon

Workout 2 A. Squat Mobility 3-5mins: ankles/glutes/groiner drills B. Back Squat, build to 1 single at 90-95%, then 2x3@85%, then 1xmax reps @ 80%. C. Group Metcon

Workout 3 A. Snatch from blocks, build to a tough double, then 2x3@85-90% of that. B. Clean and Jerk, 7x1 every 60-90sece(approx) @80-85% C. 4 sets, alternating between 6 RDL and 45sec handstand hold

Workout 4 A. Jerk from the rack. 6x2 every 60-90sec @ 80-85% B. Back Squat 3x2@85% EMOM, then 1xmax reps @ 70% C. Group Metcon

Workout 5 A. 3 sets, rest as needed: 4-6 strict chins with 3sec pause at top + 8 glute ham raise + DB shoulder press 6-10reps + bulgarian split squat 8/side B. Group Metcon [/tab]

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