[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: skip, row, airdyne or run. Then 2-3 sets of: 90sec groin/hamstring flow side to side + 10-15 bodyweight squats with band around knee + 10-15 scapular pull-ups with wide grip and 3sec pause at top. [/tab]

[tab title="Group Metcons"] Monday LONG WEEKEND WORKOUT JAM

Tuesday TESTER: 10min amrap: 5 pull-up + 10 wall ball *compare to Jan 15 2014

Wednesday 14 mins: odd minutes 6 tough thrusters, even minutes, 1 set of 5-10 strict chin-ups. *try to beat last week's weight for thrusters

Thursday 4 sets: 32 KB swings to chin level + 16 OH walking lunges (8/side, with a plate) + 200m run. Rest 2mins between sets. 20min cut-off.

Friday FBOMB FRIDAY! "6 Merry Minutes" 1min for max reps on: tire flips, burpees, airdyne for cals, strict chin-up, rowing for metres, strict push-up. rest 2mins between stations. For guys: 1 rep=1point on: tire flips, burpees, chin-ups and cals on airdyne. 2 push-ups=1point. 5 metres on the rowing machine=1point. For girls: 1 rep=1point on: tire flips, burpees, chin-ups and cals on airdyne. 1 push-up=1point. 4 metres on the rowing machine=1point

Saturday A. One time, as 'warm-up'. skipping race 50m. Like so: http://gymnasticswod.com/content/run-jump-rope B. Farmers Walk: double plate carry (45/25) 50m out, 50m back for max distance. one attempt C. max weight hand-over-hand rope pull. max of 3 attempts per person (done outside). D. 5min amrap: 10 wall ball + 5 burpees [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift 3×3 ramping B. single arm bent-over DB row 2×10-15/side, rest 30sec between sides C. Group Metcon

Workout 2 A. Shoulder Press Build to 3×3 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 3×3 B. 2 sets: 30-45sec handstand hold against wall + Glute-Ham raise 12reps 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 chin-ups (4+ reps) + 10 single leg RDL/side (add dumbbells if possible) B. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Bully stretch 45-60sec/side + LAX massage for pecs 60sec/side B. Bench Press 4x2@85-87%, 1xmax@80%, rest 1.5min C. Group Metcon

Workout 2 A. Squat Mobility 90sec/side + ankle mobility 2min B. Front Squat 4x4@85%, rest 2min C. L-sit pullups 4x4-6, rest 90sec D. Group Metcon

Workout 3 A. 10min EMOM: even minutes 1-3 tough HSPU, odd minutes 10 heavy KB swings to chin B. 8min MU practice C. Group Metcon

Workout 4 A. 4 sets, rest 60-90sec: 8 RDL + 10 strict toes to bar B. Press 4x3, rest 90sec C. 3 sets, rest as needed: front plank (heavy) 60sec + max ring dips

Workout 5 A. 3 sets, rest as needed: 6 walking lunges/leg (BB or DB) + 5-8 bar pullovers + 10 GH Raises B. 3x3 pullups (weighted and/or chest to bar if possible), rest 60sec C. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Jumping snatch pulls 3x5@40-50% B. Snatch technique work 10-15mins (slow tempo down and emphasize each position) C. Snatch from block 5x3@85% D. Group Metcon

Workout 2 A. 5mins amrap Muscle-ups B. 10mins. even min: 8 Push Press, odd mins, 3-6 tough chin-ups C. Group Metcon

Workout 3 A. 5 sets, EMOM 5 Power Clean B. Back Squat 4x3-4@80%, 1xmax@80% C. Snatch Grip Deadlift 3x10 heavy, add 10-20lbs from last week if possible

Workout 4 A. 6 sets: 3 Front Squat + 1 Jerk, every 90sec. B. 6mins amrap HSPU C. Group Metcon

Workout 5 A. 10-15mins snatch technique work @ 50-60% B. 3 sets: 8 RDL + 6 pull-overs (or 10-15 toe to bar) + accumulate 45-60sec ring support hold. C. Group Metcon [/tab]

[tab title="Training - Weightlifting Team"] Monday A. Snatch to max for day. stop after 1-2 misses B. Clean and Jerk to max for day. Stop after 1-2 misses C. Front Squat 2RM (singles in the warm-up and do only 1 truly 'tough set'

Tuesday A. Snatch from blocks 3x2 for technique and speed. @ 70-75% B. Jerk from Rack 3x3@75-80% C. Group Metcon (optional)

Thursday A. Snatch to max for day. stop after 1-2 misses B. Clean and Jerk to max for day. Stop after 1-2 misses C. Back Squat 8x1 EMOM @ 85% for speed + 1x3-6@80%

Fri/Sat A. Snatch from blocks 3x2 for technique and speed. @ 70-75% B. Tall Jerk 3x5 C. Jerk from rack, 5x1@80% D. Group Metcon (optional) [/tab]

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