[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: run, skip, row or airdyne, then 2-3 sets: calf stretch 60sec/side + 10 inch worms + 15 shoulder pass throughs [/tab]

[tab title="Group Metcons"] Monday TESTER: 5 sets for time: 20 KB swings (24/16, to chin) + 10 burpees + 200m run

Tuesday 8 sets of 15m prowler sprint. Rest 2mins between sets. Goal is to accelerate the sled as fast as possible

Wednesday 2 sets: 3mins of 10 box jump (step down) + 8 push-ups, 2min rest, 3mins of 10 ball slams + 5 pull-ups, 2min rest.

Thursday 4 sets for quality: 12 OH walking lunges (6/side) as heavy as you can. 8 renegage rows/side with perfect form (work on torsion control drill + ring rows or DB row if necessary) + 40 double unders. Friday 4 sets: 30sec KB swings to chin, 30sec rest, 30sec DB knee to overhead, 30sec rest, 30sec 10m shuttles, 30sec rest

Saturday TESTER: Terrible Twos (this is one of our favourites!!!!) 2mins row for cals, 2min rest, 2mins burpees, 2min rest, 2mins wall ball, 2min rest. 2mins aridyne for cals. Score = 2xrowing cals + # of reps burpees + # reps of wall ball + 2xairdyne cals. *Compare to Feb 27 2014

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[tab title="Foundations"] Workout 1 A. Back Squat 3×3 ramping B. Tempo Chin-ups 3×4-6 with 5sec lowering phase, rest 2mins C. Group Metcon

Workout 2 A. Bench Press. 3x8 B. Poliquin Step-up 2×20-30/side, rest 30sec between sides. C. Group Metcon

Workout 3 A. 3 sets, rest 60sec between exercises: RDL 102 reps (use straps if necessary) + 30sec max rope climb OR 1 set AMRAP ring rows B. 2 sets: chest to bar chin-up holds accumulate 30-45sec + band side shuffles 15reps/direction. no rest between exercises. C. Group Metcon *chest to bar chin-ups holds: position a box under the chin-up bar. When you're on your tip toes, you should just be able to touch your chest to the bar when you retract your shoulder blades. Get set in a chin-up position and pull your chest into the bar as hard possible, keeping the torso tight and pulling the shoulder blades together hard. Put as little weight on the feet as possible and take as much as you can in your arms

Workout 4 A. 3 sets, rest 45-60sec between exercises: 6 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

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[tab title="Training - General"] Workout 1 A. Squat Mobility 90sec/side + ankle mobility 2min B. Back Squat: work up to a fast single around 90-93% (this should be a smooth rep) then 3x4 @ 83-86%, rest 1.5-2min C. Group Metcon

Workout 2 A. overhead mobility prep + 60sec triceps massage B. Push Press 4x3, rest 1.5min C. 5min AMRAP muscle ups D. Group Metcon

Workout 3 A. 10min EMOM, even min: 2-4 tough HSPU, odd min: 1-3 rope climbs B. 3 sets: KB clean + press, pullup ladder 1,2,3, rest 60sec C. Group Metcon

Workout 4 A. Squat 4x2 every 90sec @ 83-85% for speed B. 3 sets, rest 60sec: 8 snatch grip RDL + 8 seated DB press C. 3 sets, rest 45-60sec: 3 TGU/arm + 12 heavy KB swing to chin

Workout 5 A. 3 sets, rest as needed: 6 walking lunges/leg (BB or DB) + 5 pullovers + 10 GH Raises B. 5min DU or triple under practice C. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Hang Power Snatch + Power Snatch. 3 quick sets @ 70% B. Back Squat 5x3 @ 80% every 90sec or so C. Group Metcon

Workout 2 A. bully stretch + overhead stretch 2x60sec/side B. 4 sets, rest as needed: 45sec AMRAP muscle-up, 45sec hollow body hold, 45sec AMRAP tough HSPU, 45sec/side quad stretch, C. Group Metcon

Workout 3 A. Snatch from blocks Build to a tough set of 3, then 4x1 at that weight. B. Clean + Jerk. Build to a tough set of 2, then 2x1 @ 90% of that weight C. Front Squat 3x2-4 tough sets

Workout 4 A. Overhead Mobility B. 5 sets: Chest to Bar Chin-ups 3-6reps, rest 90sec, Push Press 2-4reps, rest 90sec C. Group Metcons

Workout 5 A. Explosive Box Jumps (step down) 5x3 reps every 45sec B. Deadlift 8x2EMOM @ 80% C. Group Metcon [/tab]

[tab title="Training - Weightlifting Team"] Monday A. Snatch from blocks. Build to a tough single, then 3x1@90% B. OH Squat, build to a tough set of 5 C. Back Squat 8@50%, 6@65%, 4@75%, 2@80%, 1xmax reps @ 85%

Tuesday A. Jerk from rack: 4x3 B. Power Clean 5x2 EMOM @ 65-70%. C. Group Metcon

Thursday A. Snatch 2x3@75%, 2x2@80%, 3x1@85% B. Clean and Jerk. 3@75%, 2x2@80%, 3x1@85% C. Back Squat 5x1 EMOM @ 85% for speed + Paused Squat 3x3 with 5sec pause

Friday or Saturday A. Push Press 5x3 ever 90sec B. 3 sets: shoulder press 6-8reps + GHD Hip Extension 10reps with 3sec pause at top C. Group Metcon

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