Reminder: Canada Day HoursTraining at 11am and 12noon only.

[accordiontabs] [tab title="Weekly Warmup"] 2-4mins @ 70%, airdyne, jog, row or skip, then 2-3 sets of: 10 FFESS/side + 10 scapular pull-ups with 3sec pause at top + 10-15 RDL empty bar [/tab]

[tab title="Group Metcons"] Monday 4 sets for quality, resting as needed: 6-10 unbroken heavy thrusters + accumulate 30sec toe to bar + run 300m @ 85-90% OR row 200m @ 90%

Tuesday CANADA DAY SPECIAL!! Training at 11am and 12noon only.

Wednesday 3sets for max score: 1min rowing (1cal=1pt), 1min double unders (5=1pt), 1min burpees (1rep=1point), 2min rest.

Thursday 4sets: 3mins amrap: 3 pull-ups + 6 wall ball + 9 KB swings. rest 2mins. Pick-up where you left off to start each new set.

Friday FBOMB FRIDAY #27 A. Max 20m prowler push. 3-4 attempts each B. 10mins amrap: 200m run + 10 toe to bar + 15 push-ups.

Saturday 3 sets at max effort of 30sec on, 90sec off: battling ropes, 10m shuttles, airdyne. [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift 3×3 ramping B. Back flys 2×10-15 C. Group Metcon

Workout 2 A. Shoulder Press Build to 3×5 B. wide grip pull-ups3x6-8reps, rest 90sec. C. Group Metcon

Workout 3 A. Back Squat 3×3 B. 2 sets: 30-45sec handstand hold against wall OR max unbroken HSPU + Glute-Ham raise 6-8reps C. Group Metcon

Workout 4 A. 3 sets, rest as needed: DB Bench Press 10-15reps + 30sec weighted plank + Ring Rows max unbroken reps + 10 single leg RDL/side (add dumbbells if possible) B. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Squat Mobility 90sec/side + ankle mobility 2min B. Back Squat 5x4 @ 77-80%, rest 1.5-2min C. Group Metcon

Workout 2 A. overhead mobility prep + 60sec triceps massage B. Push Press 4x5, rest 90sec C. 5min AMRAP muscle-ups D. Group Metcon

Workout 3 A. 3 sets, rest 60sec: 8 snatch grip RDL + 3-6 HSPU (OR 30sec handstand hold) B. 3 sets, rest 30-45sec: 12 heavy KB swings + 2 rope climbs C. Group Metcon

Workout 4 A. 2 sets for quality: 8 weighted lunges/leg + 5 pullovers + 12 DB row B. 3 sets for quality, rest as little as possible: 8 DB push press + 10 pullups C. Group Metcon

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[tab title="Training - Competition"] Workout 1 A. Jumping snatch pull from just above knee. 2x5 @ 50% B. High hang (just below hip) snatch + hang snatch (just above knee) + full snatch. 5 sets @ 70-80% C. Group Metcon

Workout 2 A. Back Squat 2@85%, then 8x3 EMOM @ 70% B. 3mins AMRAP pull-overs. C. Group Metcon

Workout 3 A. bully stretch 2x60sec/side B. 10mins: odd minutes=1-3 muscle-up, even minutes 2-5 tough HSPU C. Push Press, build to a tough set of 5 D. 6 sets: EMOM 4 push press @ 80% of today's 5RM + 4 box jumps (step down)

Workout 4 A. Clean from block 3x5 B. Deadlift 7x3 EMOM @ 70% C. Group Metcon

Workout 5 A. 10mins, even mins: 6 OH Squats, odd minutes: strict chin-ups B. 3 sets: GHD Glute Ham raise 6-8reps + Standing DB Shoulder Press 8-12reps. C. Group Metcon [/tab]

[tab title="Training - Weightlifting Team"] Monday A. Snatch from blocks 3x5 B. OH Drop Snatch 5x1 tough reps C. Back Squat 10@60%, 6@70%, 5@75%, 3@80% 3x2@85%

Tuesday A. Tall Jerk 3x5 B. Jerk from Rack 4x2@80% C. Clean and Jerk 3x1@80% D. Group Metcon

Thursday A. Snatch 5x1@85% B. Front Squat, buld to a tough set of 6 C. RDL with 5sec lowering phase 4x8

Fri/Sat A. Jerk 5x1 EMOM B. 3 sets: weighted front step-up 10/side + 4-8 strict chin-ups + GHD Hip Extension 10 reps with 4sec pause at top. Rest as needed C. Group Metcon [/tab]

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