10155823_10152082937302031_5560559455992177848_n Congrats to Alex, Mary-Anne, D-Lo and Lewis for throwing down at the Super Show!

[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70% run, skip, row or airdyne, then 2-3 sets of: 10 inch worms + 10 cossacks/side + 15-20 band pull aparts [/tab]

[tab title="Group Metcons"] Monday 3 sets for quality: 10 Heavy OH Walking Lunges (5/side & try to do more weight than last Tuesday) + 45sec weighted front plank + 60sec max pull-overs OR knee to elbow. Rest as needed

Tuesday 15min CINDY: AMRAP: 5pull-ups 10 push-ups 15 bodyweight squats.

Wednesday 4 sets. 3mins: 10 wall ball + 25 double unders. rest 2mins. When you stop your set, pick-up back where you left off so at the end you will have 1 score, not 4 scores.

Thursday Prowler Sprints. 20m out + 20m back. 6 sets. Rest 2mins

Friday FBOMB Friday #25 A. Event 1. Max tire flips in 90sec (do in team of 2 if tire is too heavy) B. Event 2. Max keg: ground to overhead in 90sec. (sub heavy med ball if keg is too heavy) C. Event 3. 25min amrap: 10 wall ball + 10 KB swings + 200m run.

Saturday A. front plate hold (hold a 15 or 25lb plate at arms length, at shoulder level) for as long as possible up to 3mins. B. Team Wheelborrow race. one set. 10m out, switch, 10m back, switch, 10m out, switch, 10m back. C. 30sec battling ropes, 30sec burpees, 30sec ball slams, 30sec airdyne, 30sec rest. 3 sets. [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift 3×8 ramping B. Back flys 2x10-15 C. Group Metcon

Workout 2 A. Shoulder Press Build to 1RM then 2x4-6@85% of that B. chin-ups. as many unbroken sets of 2-4 as possible in 5mins C. Group Metcon

Workout 3 A. Back Squat 3×8 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 ring rows with 2sec pause at top + 8 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: build to a 3RM (do not miss) then 90% of that for 1xmax. Rest as needed C. 5-8min: build to a tough set of 5 KB clean and press OR practice KB clean D. Group Metcon

Workout 2 A. deadlift mobility prep. 2mins/side B. Deadlift: 4x2 @ 87-92%, rest 2min C. 5min AMRAP muscle ups D. Group Metcon

Workout 3 A. Squat Mobility 90sec/side + ankle mobility 2min B. Front Squat 3x3@90%, rest 2min C. 7min 1-2 tough HSPU EMOM D. Group Metcon

Workout 4 A. 3 sets, rest 60sec: 8 GH Raise + 10 standing DB press B. 3 sets, rest 30sec: 5 bar pullovers + 15 heavy KB swings to chin C. 3 sets, rest as needed: front plank (heavy) 60sec + 60sec DU or triple under practice

Workout 5 A. 8min to build up to a heavy set of 5 unbroken thrusters B. 2 sets, rest 45-60sec: 60sec skin the cat + 5 pistol squats/leg (to box if needed) + 5 box jump for quality

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[tab title="Training - Competition"] Workout 1 A. Jumping snatch pulls 3x5@40-50% B. High Hang Snatch + Snatch from just above knee + full snatch 5 sets. Start at 75% C. Group Metcon

Workout 2 A. 5 sets, EMOM 3 reps Power Clean + Push Press (ground to overhead) B. Back Squat 1@90%, 4x2-4@85% C. RDL 3x8 heavy (use straps) with 4sec lowering phase. Add 10-20lbs from last week

Workout 3 A. 5mins muscle-up AMRAP B. Bench Press 4x2-4reps C. Group Metcon

Workout 4 A. 5 sets: 3 Front Squat + 2 Jerk, every 90sec. B. 4mins amrap HSPU C. Group Metcon

Workout 5 A. Snatch 10x2 EMOM @ 70% B. 3 sets: 8 GHD Hip Extension with 6sec hold at top + 6 pull-overs (or 10-15 toe to bar) + accumulate 45-60sec ring support hold. C. Group Metcon [/tab]

[tab title="Training - Weightlifting Team"] Workout 1 A. snatch 4x2 @ 70% B. Jerk 3x3@70-75% C. Back Squat 3@70%, 3@80%, 2@85%, 5@75%, 10@65%

Workout 2 A. Power Clean + 3 push press. 4 sets. B. Group Metcon

Workout 3 A. Hang snatch 3x1@75-80% B. Drop Snatch 3x3 @ 80-85% of best snatch C. Clean pull 3x4@95-100% of best clean D. Snatch Grip RDL 3x10 wtih 3sec lowering phase

Workout 4 A. Snatch Pull 3x3@100% B. 3 sets: barbell walking lunges 5/side + GH raise 6-8reps. rest as needed. C. Group Metcon [/tab]

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