[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70% run, skip, row or airdyne, then 2-3 sets of: 60sec dynamic quad stretch/side + 10 cossacks/side + 15-20 band pull aparts [/tab]

[tab title="Group Metcons"] Monday 4 sets for quality, rest as needed between sets: 30sec max keg ground to overhead. 200m row, accumulate 30sec L-Sit

Tuesday 4 sets. 3min amrap: 5 box jumps (step down) + 5 push-ups + 10 wall ball. 90sec rest. Pick-up where you left off after each set.

Wednesday A. 500m row Time Trial B. 3 sets: 50 double unders + max consecutive push-ups (weighted if you can do more than 10)

Thursday Prowler sprints: 10x15m sprints with moderate weight (athlete should still be able to be fast). rest 90sec

Friday 4 sets: 60sec airdyne, 60sec rest, 30sec KB Swings, 30set rest, 30sec strict chin-ups 30sec rest,

Saturday For time: 50 double unders, then: Thrusters (75/45) + Toe to bar: 4--8--12-16 [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat 3×8 ramping B. Pull-ups, touh reps, 5×1-2 every 60sec C. Group Metcon

Workout 2 A. Bench Press. 3×3 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) + 30sec max rope climb OR 30sec strict chin-ups B. 2 sets: side laying DB external rotations 15reps/side slow tempo + band side shuffles 15reps/direction. no rest between exercises. C. Group Metcon

Workout 4 A. 3 sets, rest 45-60sec between exercises: 8 Bulgarian Split Squat/side + seated DB press 10-15reps B. 4mins of pull-over practice OR 4mins skin the cat practice, OR accumulate 45-60sec L-sit hold C. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. deadlift mobility prep. 2mins/side B. Deadlift: work up to a 1RM C. Bully stretch 45-60sec/side + LAX massage for pecs 60sec/side D. Bench Press: work up to a 1RM

Workout 2 A. 8min MU practice or 1-2 MU EMOM B. 3 sets, rest 20-30sec: 15 no money + 25 Poloquin step ups C. Group Metcon

Workout 3 A. Squat Mobility 90sec/side + ankle mobility 2min B. Front Squat: work up to a heavy single for the day. If feeling good go for a 1RM C. 3 sets for quality, rest as little as possible: 12 KB swing to chin + 12 standing DB press C. Group Metcon

Workout 4 A. 6min 2-3 tough HSPU EMOM B. 2 sets, rest as needed: 3-6 L-sit chin-ups + 8 walking lunges/side (BB or DB) + 5 pullovers + 15 GHD sit-ups C. Group Metcon

Workout 5 A. 8min: build to a tough set of 5 KB clean and press B. 3 sets, rest 60sec: 10 Bulgarian SS (3sec lowering) + 10 DB row C. 5min DU or triple under practice D. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Snatch from block, build to a tough double, then 2x2@85-90% of that. B. OH Squat 3x8reps C. Group Metcon

Workout 2 A. Power Clean. 1 every 30sec for 7mins. At aprrox 75% of 1RM full clean. B. Back Squat. Build to a tough single. Go for new max if feeling it. Otherwise 4x1@90% C.3 sets: 12 GHD Hip Extension with 4sec hold + 6 pull-overs + 15 front step-up/side

Workout 3 A. bully stretch 2x60sec/side B. 5mins muscle-up AMRAP or practice C. Bench Press, Build to a tough set of 2, then 2x5@80% of that. D. Group Metcon

Workout 4 A. Clean + 3 Jerk. 4 sets B. Paused Front Squat 2x5 with 3sec pause at bottom, immediately followed by AMRAP HSPU, rest 3mins C. Group Metcon

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

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[tab title="Training - Weightlifting Team"] Monday A. Snatch 4x3@75-80% B. 3x5 OH Squat C. Back Squat 10@65%, 8@75%, 4@80%, 2@85%, 4@80%. try to move the bar as quickly as possible on the way up)

Tuesday A. 5 sets. Clean from blocks + 3 push press. B. Shoulder Press. 5x3EMOM @75% C. Group Metcon

Thursday A. Snatch EMOM 8x1 @ 85% B. Back Squat 1@90%, then 10x2 approx EMOM @ 80% C. Snatch Pull 3x3@110%

Fri or Sat A. Jerk. 8x1 EMOM B. 3 sets: barbell walking lunges 5/side + pendlay rows 10reps + GHD Hip Extension 8reps with 4sec pause at top. Try to do a bit more than last week. C. Group Metcon [/tab]

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