[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: run, skip, airdyne or row, then 2-3 sets of: 12 groiners/side + 60sec quad &adductor roll out/self massage + 15-20 no money drill [/tab]

[tab title="Group Metcons"] Monday For time: 70 double unders + 50 wall ball + 30 burpees, Compare to June 15 2013

Tuesday 3 sets: 60sec of KB swings, 60sec rest, 60sec row, 60sec rest, 60sec amrap 5 push-up + 5 ball slam, rest 60sec

Wednesday 3 sets for quality: OH Walking Lunges 10steps, 5/side (try to increase weight from last monday) + max HSPU in 90sec or sub a 45-60sec handstand hold + max strict chin-ups

Thursday 4 sets: 30sec airdyne @ 100%, rest 2mins. 30sec of 8 HEAVY thrusters+ amrap burpees in remaining time.

Friday 5 sets: 30sec 10m shuttles, 30sec rest, 30sec wall ball, 30sec rest, 30sec rowing, rest 30sec rest

Saturday A. 2 sets to find your max weight: Farmers Walk (holding the end of one dumbbell in each hand eagle claw style). 50m. B. 3mins max 50m shuttles (outside each telephone pole is spaced 50m apart), 1min rest. 3mins rowing for max cals, 1min rest, 3mins amrap burpee box jumps (step down). score = [number of shuttlesx5] + # of cals on rower + # of burpee box jumps [/tab]

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

Workout 2 A. Bench Press. 3×5 ramping B. Poliquin Step-up 2×25/side, rest 30sec between sides. C. Group Metcon

Workout 3 A. 3 sets, rest 60sec between exercises: Snatch Grip RDL 12reps (use straps if necessary) + accumulate 45-75sec handstand hold (or AMRAP HPSU in 60sec) B. 2 sets: side laying DB external rotations 15reps/side slow tempo + clam drill with band 20reps/side. no rest between exercises. C. Group Metcon

Workout 4 A. 3 sets, rest 45-60sec between exercises: 6 Bulgarian Split Squat/side + seated DB press 8-12reps B. 4mins of pull-over practice OR 4mins skin the cat practice, OR max strict chin-ups in 4mins C. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Bully stretch 45-60sec/side + LAX massage for pecs 60sec/side B. Bench 4x2@90-94%, rest 1.5-2min C. Group Metcon

Workout 2 A. deadlift mobility prep. 2mins/side B. Deadlift: build to a 3RM, rest as needed C. 2-3 tough HSPU EMOM for 7min D. Group Metcon

Workout 3 A. Squat Mobility 90sec/side + ankle mobility 2min B. Paused Squats 3x3, rest 1.5-2min C. 3 sets for quality, rest as little as possible: 12 pullups + 12 heavy KB swings to chin D. Group Metcon

Workout 4 A. 8min MU practice OR 1-2 MU EMOM B. 3 sets, rest 60sec: 10 RDL + 5 bar pullovers 3 sets for quality: 250m row (emphasis on technique) + 10 standing DB press

Workout 5 A. 3 sets to build up to a heavy set of 5 unbroken thrusters (heavier than last week), follow each set with 20 DU B. 2 sets, rest 60sec: 6 Bulgarian SS (3sec lowering) + 2-4 chin ups (weighted if possible) C. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Jumping snatch pulls from above the knee 3x5@40-50% B. Hang Snatch + FullSnatch 6 sets. Start at 80% C. Group Metcon

Workout 2 A. 5 sets, EMOM 4 touch and go ground to overhead (Power Clean + Push Press) B. Back Squat 5x1-3reps 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 5x3 C. Group Metcon

Workout 4 A. Front Squat, build up to a tough double for the day, B. Front Squat +Jerk. 7 sets EMOM at a tough load but no misses C. Group Metcon

Workout 5 A. Snatch 10x1 EMOM @ 75-80% B. 3 sets: 8 GHD Glute Ham Raise 6-8reps + legless rope climb amrap 60sec + accumulate 45-60sec ring support hold. C. Group Metcon [/tab]

[tab title="Training - Weightlifting Team"] Monday A. Hang snatch 4x3 B. Drop Snatch + 4 OH Squats. 3 tough sets. C. Back Squat 3x4-6 tough sets. Leave 1 rep in the tank. If you get 6, automatically increase the weight. If you're not able to get 4, lower the weight. Start at approx 80% D. Snatch Pull 3x4@95%

Tuesday A. Clean from blocks 4x3 B. Push Press 3x3-5 C. Group Metcon

Thursday A. Snatch 8x1 EMOM @ 80% B. Back Squat, 1@90%, 5x1 EMOM@85%. Then Paused Back Squat 3x3 (3sec pause at bottom) C. Clean Pull 4x3@105% D. Snatch Grip RDL 2x10, add 5-15lbs from last week

Fri/Sat A. Clean + 2 Jerks. 4 sets B. 3 sets: barbell walking lunges 6/side + GH raise 6-8re[s + ring rows for max reps C. Group Metcon [/tab]

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