[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70% run, skip, row or airdyne, then 2-3 sets of: Adductor/groin massage 60-90sec/side (use foam roller of KB handle) + 10 cossacks/side + 15-20 band pull aparts [/tab]
[tab title="Group Metcons"] Monday 3 sets: 60sec: airdyne, 30sec rest, 60sec kettlebell swing to chin level, 30sec rest, 60sec 10m shuttle runs, 30sec rest. 60sec man makers. rest 30sec
Tuesday running Jackie: Run 1000m, 50 thrusters (45/30), 30 pull-ups
Wednesday 4 sets: 30sec battling ropes, rest 60sec, 30sec max cals rowing machine, 60sec rest, 30sec max burpees, 60sec rest.
Thursday 4 sets for quality: 10 OH walking lunges (5/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) + 50 double unders (or 90sec practice).
Friday FBOMB FRIDAY #30!!
Saturday 2 sets: 2mins row for metres, 1min rest, 2mins amrap 8 box jump (step down) + 6 push-ups, 1min rest, 2mins amrap 10 ball slams + 5 pull-ups, 1min rest.
[tab title="Foundations"] Workout 1 A. Deadlift 3×3 ramping B. 3 sets: Ring rows ARAMP with 2sec pause @ top, rest 90sec between sets. C. Group Metcon
Workout 2 A. Shoulder Press. work to 1RM then 4x2 EMOM @ 90% B. Scapular chin-up + chin-up. 3x 5-8reps, rest approx 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 6-10reps + 45sec side plank/side + tempo pull-ups + 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 3x1@95%, rest 2min C. 5min AMRAP HSPU D. Group Metcon
Workout 2 A. 5min AMRAP 2 rope climbs + 3 TGU/arm B. 3 sets for quality: 45sec MU + 12 GHD situps + 15 heavy KB swings to chin + 30sec L-sit hold C. Group Metcon
Workout 3 A. overhead mobility prep + triceps massage B. Push Press 4x2, rest 1.5-2min C. KB complex, 3 sets: 3,1,2 reps of double swing + double press + front squat. Rest 60-90sec D. Group Metcon
Workout 4 A. Squat 6x1 every 2min or so @ 88-90% for speed and quality B. 3 sets, rest 60sec: 6 snatch grip RDL + 3-5 chin ups (chest to bar and/or weighted if able) C. 10min EMOM, even min 30sec pullovers, odd min 6 renegade rows/side
Workout 5 A. 4 sets for quality: 8-10 Pendlay row + 5 explosive box jumps (step down) + 45sec weighted plank + 40 double unders B. Group Metcon [/tab]
[tab title="Training - Competition"] Workout 1 A. 5 sets @ 50% of: 2 jumping snatch pull (from knee) + 1 hang snatch. rest 60sec B. Front Squat 4x2-4 @ 80%+ C. Group Metcon
Workout 2 A. bully stretch + overhead stretch 2x60sec/side B. 4 sets, rest as needed: 45sec AMRAP muscle-up, 30-45sec hollow body hold, 45sec AMRAP tough HSPU, 8 single leg box squat/side as low as possible C. Group Metcon
Workout 3 A. Snatch. Build to a tough double, then 3x1@90% B. Clean and Jerk 4x2@80-85% C. Back Squat 6x2 @ 80%, rest 90sec to 2mins
Workout 4 A. Overhead Mobility B. 3 sets: 8 tough unbroken thrusters + 15 tough KB Swings. rest 90sec. C. 5mins amrap: 3 unbroken HPSU + 3 unbroken chest to bar chin-ups D. Group Metcon
Workout 5 A. Explosive Box Jumps (step down) 5x3 reps every 45sec B. Deadlift, build to 2@85%, the 8x3@70% EMOM C. Group Metcon [/tab]
[tab title="Training - Weightlifting Team"] Monday A. Snatch from blocks 4x1@85-90% B. Back Squat: 5x1@90% C. Snatch pick-up drill with 4sec pause just below knees. 3x5@10%
Tuesday A. Jerk from rack: 3x3@80% + B. Power Clean from bloc 7x2 EMOM @ 70-75% C. Group Metcon
Thursday A. Snatch to 3@70%,2@75%, 1@80%, 3@75%, 2@80%, 1@85%, 1@90% B. 2 Clean + 1 Jerk. 3 sets @ 80-85% C. Back Squat 2x6@75%, 2x3@85% + paused squat 2x3 with 5sec pause
Fri/Sat A. Push Press 4x4 B. 3 sets: RDL 12 reps + shoulder press 4-6reps. C. Group Metcon [/tab]