[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70% run, skip, airdyne or row, then 2-3 sets of: 6 groiners/side + 60-90sec hamstring-groin flow + 45sec overhead band stretch + 45sec band chest stretch [/tab]

[tab title="Group Metcons"] Monday TESTER: G-FUNK 15min amrap: 10 burpees + 30 double unders. *compare to dec 26 2013 and Mar 31 2014

Tuesday 2 sets: 3mins row, 2min rest, 3mins 15 double unders + 10 wall ball, rest 2min

Wednesday A. 4 sets for quality: 10 OH Walking Lunge Steps (5/side) + 3-6 pull-overs (or sub: 10 knee to elbow with slow tempo) + 6 fast tire flips

Thursday 5sets: 2mins of 3 HPSU (or 6 push-ups) + 3 chin-ups + 10 box jumps (step down), rest 60sec

Friday 5 sets: 15m prowler sprint @ medium weight that allows for speed), rest 60sec, 15m out + 15m back pinch grip farmers carry with plates, rest 60sec

Saturday 30 KB Swings + 30 push-ups + 800m run + 30 KB Swings + 30 push-ups + 400m run


[tab title="Foundations"] Workout 1 A. Back Squat 3×5 ramping B. Tempo Chin-ups 3x4-6 with 5sec lowering phase, rest 2mins C. Group Metcon

Workout 2 A. Bench Press. Build to a 1 RM, then 3x5@80% B. Poliquin Step-up 2×25/side, rest 30sec between sides. C. Group Metcon

Workout 3 A. 3 sets, rest 60sec between exercises: RDL 10reps (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: 10 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. Squat Mobility 90sec/side + ankle mobility 2min B. Back Squat 4x3 @ 80-82%, rest 1.5-2min C. 5min AMRAP muscle-ups D. Group Metcon

Workout 2 A. overhead mobility prep + 60sec triceps massage B. Push Press 3x6, rest 90sec C. 3 tough chin ups EMOM for 5min D. Group Metcon

Workout 3 A. 3 sets, rest 60sec: 10 snatch grip RDL + max HSPU B. 10min EMOM: even minutes 1 tough TGU/arm, odd minutes 6-8 toes to bar C. 3 sets, rest as little as possible: 200m row + 10 DB thrusters

Workout 4 A. Squat 5x2 EMOM @ 75% for speed B. 2 sets, rest 45-60sec: 6 weighted lunges/leg + 8-10 DB row C. Group Metcon

Workout 5 A. 4 sets for quality: 6 Bulgarian SS + 3 rope climbs + 5 pullovers + max ring dips B. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Jumping snatch pull from just above knee. 2x5 @ 50% B. Hang snatch + snatch pick-up + snatch. 5 sets C. Group Metcon

Workout 2 A. Back Squat 2@85%, 1@90%, then 8x3 EMOM @ 75% B. 3mins AMRAP pull-overs. C. Group Metcon

Workout 3 A. overhead stretch 2x60sec/side B. Push Press, build to a tough set of 3, then 5x6 EMOM at 70% of that weight C. Bully Stretch 2x60sec/side D. 15mins for quality: 1-3 muscle-up + 6 max effort box jumps (step down) + max HSPU + GHD sit-ups 10reps, rest as needed

Workout 4 A. Clean and Jerk 5x2 B. Deadlift 7x3 EMOM @ 75% C. Group Metcon

Workout 5 A. 3 sets: Front Squat 5reps, rest 60sec, strict chin-ups max reps, restp 60sec. B. 3 sets: GHD Glute Ham raise 6-8reps + Standing DB Shoulder Press 8-12reps. Try to beat last week C. Group Metcon [/tab]

[tab title="Training - Weightlifting Team"] Monday A. Snatch from blocks 3x4 hard sets B. OH Squat 3x3 with 3sec pause at bottom C. Back Squat 10@50%, 6@65%, 5@75%, 3@80%, 2@85%, 1@90%, then max reps @ 75%

Tuesday A. 5 sets. 2 Clean + 1 Jerk @ approx 80% B. Shoulder Press. 5x5EMOM @70% C. Group Metcon

Thursday A. Snatch EMOM 8x1 @ 85% B. Back Squat 5x2@ 85% approx. every 90sec, then 2x5 paused back squat with 4sec pause C. Snatch Pull 3x4@110%

Fri/Sat A. Jerk. 8x1 EMOM B. 3 sets: Push press 6 reps + GHD Hip Extension 8reps with 4sec pause at top. Try to do a bit more than last week. C. Group Metcon [/tab]