[accordiontabs][tab title="Weekly Warmup"] 2-4mins @ 70%, airdyne, run, row or skip, then 2-3 sets of: 10 FFESS/side + 8 scapular pull-ups with 3sec pause at top + 60-90sec hamstring-groin-flow [/tab]

[tab title="Group Metcons"] Monday 3min: 15 KB swings to chin + 10 box jump (step down + 5 push-ups. rest 2mins. 4 sets. Pick-up where you left off at start of each new set.

Tuesday Testing *compare to Mar 12 2014 For time: 5-10-15-20-25: wall ball + double unders

Wednesday 4 sets: 6-8 tough thrusters + 10 burpees as fast as possible. rest 2mins

Thursday 2 sets: 6mins amrap: 3 of the following sequence [3 DB Front Squat +3 Bent-over DB row + 3 knee to overhead] + 200m run. rest 4mins between sets.

Friday FBOMB Friday # 29

Saturday 3sets for quality: 30sec tire flips, 30sec rest, 30sec max strict chin-ups OR pull-overs, 30sec rest, 30sec airdyne, 30sec rest, 30sec keg ground to overhead, 30sec rest. [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift 3×5 ramping B. 3 sets: Ring rows ARAMP with 2sec pause @ top, rest 90sec between sets. C. Group Metcon

Workout 2 A. Shoulder Press 3×3 B. Scapular chin-up + chin-up. 3x 5-8reps, rest approx 90sec. C. Group Metcon

Workout 3 A. Back Squat 3×5 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 8-12reps + 45sec side plank/side + 30sec chin-up chest to bar hold drill + 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 3x3@90%, rest 2min C. Group Metcon

Workout 2 A. 5min AMRAP HSPU or 5min handstand walk practice B. 4 sets, rest as needed: 45sec MU + 5 explosive box jumps (step down) + 45sec weighted front plank C. Group Metcon

Workout 3 A. overhead mobility prep + 60sec triceps massage B. Push Press 3x2 (leave 1 rep in the tank), rest 1.5min C. 2 sets, rest 60sec: 8 press + 10 Bulgarian SS D. Group Metcon

Workout 4 A. Squat 5x2 every 90sec @ 85% for speed B. 3 sets, rest 60sec: 6 snatch grip RDL + 6-8 weighted pullups + 45sec hollow body hold C. 5min AMRAP pullovers

Workout 5 A. 4 sets for quality: 15 heavy KB swing to chin + 300m row (emphasis on technique) + 8 renegade rows B. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. 4 sets with about 1min rest: 2 Jumping snatch pull from just above knee + 1 hang snatch @ 50% B. Front Squat, build to a tough single, then 4x2 EMOM @ 85% 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. Hang Snatch + Snatch Pick-up + Snatch. 6 good quality sets with no misses B. Clean and Jerk, build to a tough single for the day, then 3x2@85% C. OH Squat Build to 5RM for the day.

Workout 4 A. Overhead Mobility + hamstring flossing B. 5 sets: 8 deadlifts @ 65-70%, rest 30sec, Chest to Bar Chin-ups 5+eps, rest 30sec, HSPU 3+, rest 2mins C. Group Metcons

Workout 5 A. Explosive Box Jumps (step down) 5x3 reps every 45sec B. Back Squat 6x1 EMOM @ 80-85% for speed & quality C. Group Metcon [/tab]

[tab title="Training - Weightlifting Team"] Monday A. Snatch from blocks. Build to a tough single, then 3x2@90% (drop to 85% if you're not hitting these) B. Back Squat 4x2@80% C. Snatch Pull 3x3@110%

Tuesday A. Jerk from rack: 4x2 @ 85%-90% B. Power Clean 5x3 every 90sec @ approx 60-70% C. Group Metcon

Thursday A. Snatch to a tough double B. Clean and Jerk 3x1 @ 90% C. Front Squat, buld to a tough set of 2, then 5x1@90%

Friday or Sat A. Push Press 3x6, rest 2-3mins B. 3 sets: RDL 10 reps + shoulder press 4-6reps. C. Group Metcon [/tab]

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