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

[tab title="Group Metcons"] Monday 4 sets for quality: 30sec HSPU (sub handstand hold or push-ups), 30sec rest, 30sec skipping practice on a new skill, 30sec rest. Then 2 sets for quality: 5 TGU/side + max pull-overs (or sub 10-15 knee to elbow)

Tuesday 4 sets: 30sec double unders, 30sec rest, 30sec DB knee to overhead, 30sec rest, 30sec airdyne (tough effort), 30sec rest

Wednesday TESTING. Rowing Helen: 3rds for time 500m row, 21 KBS (overhead) 24/16kg, 12 pull-ups (any style). Compare to Nov 23 2013

Thursday 3 sets of: 2mins amrap: 7 box jump (step down) + 7 burpees. 1min rest. 2mins rowing (tough effort), 1min rest

Friday FBOMB FRIDAY #22

Saturday No rain: 5 sets of 2x10m prowler sprint + 15 ball slams as fast as possible. rest 90-120sec. If rain: 5 sets: 150m row + 15 ball slams as fast as possible. rest 90-120sec *prior to prowler sprints, 5mins of hamstring warm-ups and low to moderate running to prepare properly. [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift 3×8 ramping B. single arm bent-over DB row 2×6-8/side, rest 30sec between sides C. Group Metcon

Workout 2 A. Shoulder Press Build to 3x8 ramping B. chin-ups. as many unbroken sets of 3 as possible in 6mins (compare to 2 weeks ago and try to beat that score) C. Group Metcon

Workout 3 A. Back Squat 3×8 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 single leg RDL/side B. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Squat Mobility 90sec/side + ankle mobility 2min B. Squat: work up to a 3RM, rest as needed (do not miss!) C. Group Metcon

Workout 2 A. overhead mobility prep + 60sec triceps massage B. Push Press 3x2 (use 3RM from last week), rest 1.5-2min C. 4 sets of max HSPU D. Group Metcon

Workout 3 A. Squat Mobility 90sec/side + ankle mobility 2min B. Squat 4@80%, 3@85%, 1@90%, 2@85%, rest 2min C. 5-8min of MU practice D. Group Metcon

Workout 4 A. Squat Mobility 90sec/side + ankle mobility 2min B. Squat 2x5 @ 75%, rest 60sec C. 2 sets, rest 45sec: 12 front step ups + 15 single arm band row/side (1sec pause @ top) D. 3 sets, rest as needed: 3 TGU/arm + 60s pullover practice (sub strict t2b if needed) + 60s skin the cat

Workout 5 A. 8mins muscle-up practice OR 1-3 MU EMON for 8mins B. 2 sets, rest 60-90sec: 6-8 GH Raise (weighted if needed) + 10 DB row/side (heavy) C. Group Metcon [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Snatch 4x1@90-95% B. Drop Snatch + OH Squat to a near max set C. Group Metcon

Workout 2 A. Tall Jerk 2x5 B. 4 sets: 1 power clean + 3 jerks @ 70-75% C. Group Metcon

Workout 3 A. Snatch from blocks. 3x1 tough sets B. Clean and Jerk. 3x1@90% C. Back Squat, 5x1@90%

Workout 4 A. Squat mobility B. Back Squat 6x2 EMOM @ 80% 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 6/side B. Group Metcon [/tab]

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