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

[tab title="Conditioning"] Monday For time: 8 sets: 4 pull-ups + 6 push-ups, then 4 sets: 16 wall ball + 4 man makers (35/25)

Tuesday 4 sets: 30sec battling ropes, rest 60sec, 30sec max cals rowing machine, 60sec rest, 30sec max burpees, 60sec rest.

Wednesday 4 sets: For quality, rest as needed: 4 tough TGU/side + max strict chin-ups + 6-8 explosive tire flips OR 6-8 tough keg ground to over-head

Thursday 6 sets: 30sec work, 30sec rest. double unders, KB swings to chin, ball slams

Friday FBOMB FRIDAY #28 A. Group Mobility: Hamstring massage with lacrosse ball + hamstring flossing + shin against the wall quad stretch B. 3 sets for max reps: 90sec wall ball + 90sec box jump (stand all the way up then step down) + 90sec push press (75/55) OR anyone with shoulder problems sub ball slams + 90sec row for cals. Rest 4mins. Caculate total # of reps + cals completed.

Saturday In teams of 2, with only one team member working at a time, complete 3mins on each station. 2 sets. Rest 3mins between sets: sled/rope pulls (alternate each gym length) + airdyne for cals + 10m shuttles. [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift 3×8 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 3×8 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 6-10reps + 45sec weighted plank + Ring Rows max unbroken reps + 12 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: build to a fast single @ 87-90%, then 3x3 @ 85%, rest 1.5-2min C. 5min AMRAP HSPU or 5min handstand walk practice D. Group Metcon

Workout 2 A. 5min AMRAP muscle-ups B. 4 sets for quality: 15 heavy KB swings to chin + 2-4 rope climbs + 45sec weighted front plank C. Group Metcon

Workout 3 A. overhead mobility prep + 60sec triceps massage B. Push Press 4x4, rest 90sec B. 3 sets. rest 60-90sec: 12 snatch grip RDL + 8 DB incline bench C. 3 sets for quality: 10 pullups + 6 high box jumps (step down) + 10 DB push press

Workout 4 A. Squat 5x2 EMOM @ 77-80% for speed B. 5min AMRAP pullovers C. Group Metcon

Workout 5 A. 8min to build up to a heavy set of 5 unbroken thrusters B. 10min KB clean practice C. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Jumping snatch pull from just above knee 2x5@50% B. Front Squat, build to a tough set of 3, then drop 15% for 2x6 C. Group Metcon

WOrkout 2 A. bully stretch + overhead stretch 2x60sec/side B. 5 sets, rest as needed: 45sec AMRAP muscle-up, 45sec AMRAP tough HSPU, 45sec/side quad stretch, C. Group Metcon

Workout 3 A. Snatch from blocks 6x2 EMOM @ 75-80% B. 2 Cleans + 1 Jerk. 5 sets. C. OH Squat 3x4-6

Workout 4 A. Overhead Mobility B. 5 sets: Push Press 4-6reps, rest 90sec, Bar Pull-over 2-4reps, rest 90sec C. Group Metcons

Workout 5 A. Explosive Box Jumps (step down) 5x3 reps every 45sec B. Back Squat 8x1 EMOM @ 80% C. 3 sets: 10 back squats @ 50% + max HSPU, rest as needed [/tab]

[tab title="Training - Weightlifting Team"] Monday A. Snatch from blocks, build to a tough single then drop 10-15% for 3x2 B. Drop Snatch, build to a tough single (should be more than your best snatch) C. Back Squat 10@50%, 6@65%, 4@75%, 2@80%, 1@85%, 1@90%, then max reps at 80%

Tuesday A. Clean from blocks 3x3 @ 75-80% B. Jerk from rack: 6x2 @75% ever7 60-90sec for technique C. Group Metcon

Thursday A. Snatch 5x2@80%. No misses B. Clean & Jerk 4x2 @ 80-85% C. Front Squat, buld to a tough set of 4

Fri or Sat A. Push Press 4x4 B. 3 sets: shoulder press 6-8reps + GHD Hip Extension 10reps with 3sec pause at top C. Group Metcon

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