We will only have 2 training sessions on Friday, at 11am and at 12noon.

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

[tab title="Group Metcons"] Monday 2 sets of 5mins @ 85%: 6 burpees + 8 walking lunges/side holding your kettle bell + 10 KB swings. rest 2mins.

Tuesday TESTER For reps: 1min double unders, 1min wallball, 2min double unders, 2min wall ball, 3min double unders, 3min wall ball

Wednesday For Quality: 3 sets. Rest as needed between efforts. 1min max pull-over (sub knee to elbow). 1min max tire flips. 1min max HSPU (sub tempo push-ups OR Handstand hold). 1min skipping practice: pick a new skipping skill to work on (double unders, backward skipping, single leg skipping, single leg double unders, tripple unders)

Thursday 5mins @ 85%: 15cals AD + max tempo push-ups. Rest 3mins. 5mins 200m row + max tempo chin-ups. rest 3mins, 5mins 3 TGU/side + 15 box jumps (step down).

Friday EASTER SPECIAL WORKOUT We will only have 2 training sessions on Friday, at 11am and at 12noon.

Saturday In teams of 3, complete 4 sets of 300m row each in a relay fashion. [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat 3×5 ramping B. Pull-ups 5×1-2 every 60sec C. Group Metcon

Workout 2 A. Bench Press. 3×5 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 AMRAP HPSU in 60sec) 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: 10 Bulgarian Split Squat/side + seated DB press 6-10 B. 4mins of pull-over practice OR 3×8-10 max tempo ring rows rest 90sec between sets C. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Squat Hip Mobility 90sec/side + ankle mobility 2min B. Squat 3x3 @ 87-92%, rest 2-2.5min C. Group Metcon

Workout 2 A. overhead mobility prep + 60sec triceps massage B. Push Press build up to a 3RM, rest 1.5-2min C. 5-8min of MU practice D. Group Metcon

Workout 3 A. Squat Mobility 90sec/side + ankle/triceps mobility 2min B. Front Squat 4x5, rest 2min C. 4 sets for quality: 6-8 tempo pull-ups (add weight if needed) + 15-20 heavy KB swings + 10-15 GHD sit-ups + 60sec max DUs

Workout 4 A. deadlift mobility 2mins/side B. Deadlift 3x3 @ 95% of last week's triple. Rest 2-3min C. 3 sets: max HSPU or 30-45sec of handstand hold D. Group Metcon

Workout 5 A. 3 sets: max tempo push-ups (add weight if more than 18), rest 60sec, max tempo pull-ups (chest-to-bar if possible), rest 60sec, 60sec pullover practice, rest 60sec, 60sec max DUs, rest 60sec B. 3 sets of 12 powel raise/side, rest 45sec C. Group Metcon [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. 4x3 of: 1 Snatch + 1 OH Squat. @ 75% and higher. rest as needed B. Drop Snatch 5x1 tough sets. C. Group Metcon

Workout 2 A. Squat Mobility 3-5mins: ankles/glutes/groiner drills B. Back Squat, build to 1x1-2@95%, then 1xmax reps @ 85%. Then 2x5 Paused Squats (3sec Pause) C. Group Metcon

Workout 3 A. Snatch from blocks, build to a tough set of 3, then 2x4 @ 85% of that B. Clean and Jerk, 5x2 @ 80-85% C. 4 sets, alternating between 6 RDL and 45sec handstand hold

Workout 4 A. Tall Jerk, build to a tough set of 5 in 6mins B. Jerk from the rack, build to a tough set of 3 in 8mins C. Back Squat 5x2 EMOM @ 85% D. 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]