10494645_10152216481222031_6388747080935255292_n [accordiontabs] [tab title="Weekly Warmup"] A. Come to the party this Saturday B. 2-3mins @ 70% run, skip, airdyne or row, then 2-3 sets of: 10 FFESS/side + 10 scapular pull-ups with 3sec pause at top + 10-15 RDL empty bar [/tab]

[tab title="Group Metcons"] Monday 6 sets: 15m prowler sprint, 45-60sec rest, 30m (15out & 15 back) pinch grip farmers walk, rest 45-60sec

Tuesday 2 sets: 2mins row, 1min rest, 2mins man-makers, 1min rest, 2mins wall ball, 1min rest

Wednesday TESTER One set for time: Row 250m + 10 burpees + 15 box jump (step down) + 10 burpees + Row 250m. Sub 20cal on airdyne for 250m row if needed

Thursday 4 sets for quality: 8-10 OH Squats (or sub Lunges if necessary) + amrap PERFECT push-ups (weighted if you can do 12 or more) + row 500m @ 90% (aim for each set to be the same from set 1 to 4)

Friday 30sec work, 30sec rest. 4 sets: KB swings, Airdyne, strict chin-ups, double unders

Saturday 5 sets For Time: 15 thrusters @ 40-45% 1RM push press + 200m run [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat 3×5 ramping B. Tempo Chin-ups 4×2-4 with 5sec lowering phase, rest 90sec C. Group Metcon

Workout 2 A. Bench Press. 3×3 B. front step-up 2x15/side C. Group Metcon

Workout 3 A. 3 sets, rest 60sec between exercises: RDL 10 reps (use straps if necessary) + 45sec max rope climb OR 1 set AMRAP ring rows B. 2 sets: L-Sit, accumulate 30sec + bodyweight squats with band at knee 12 reps (slow tempo). C. Group Metcon

Workout 4 A. 3 sets, rest 45-60sec between exercises: 10 Bulgarian Split Squat/side + seated DB press 6-10reps B. 4mins of pull-over practice OR 4mins skin the cat practice, OR complete 30sec strict knee to elbow C. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Squat Mobility 90sec/side + ankle mobility 2min B. Back Squat 1RM C. overhead mobility D. Push Press 1RM

Workout 2 A. 8min MU practice or 1-2 MU EMOM B. 3 sets, rest 30-45sec: 3 TGU/arm + 15 KB swings C. Group Metcon

Workout 3 A. deadlift mobility prep. 2mins/side B. Deadlift up to a heavy single for the day, then 2x2@90% C. 6min EMOM, even min 2-3 tough HSPU, odd min 2-3 pullovers D. Group Metcon

Workout 4 A. 6min AMRAP 8 unbroken thrusters + 8 renegade rows/side B. KB complex, 3 sets: 4,3,2,1 reps of double swing + double press + front squat. Rest 60-90sec C. Group Metcon

Workout 5 A. 4 sets for quality: 6-8 Pendlay row + 5-8 pullovers + 45sec hollow body hold + 50 double unders (or 90sec DU practice) 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. Back Squat 2x2@90%, 1@95% C. Group Metcon

Workout 2 A. bully stretch + overhead stretch 2x60sec/side B. 4 sets, rest as needed: 45sec AMRAP muscle-up, 10 toe-to-bar with controlled tempo, 45sec AMRAP tough HSPU, 12 single leg box squat/side as low as possible C. Group Metcon

Workout 3 A. Snatch. Build to a tough single, then 3x2@90% of that B. Clean and Jerk to a tough double, then 2x1@90% C. Back Squat 6x2 @ 80%, rest 90sec to 2mins

Workout 4 A. Overhead Mobility B. 5mins amrap: 3 unbroken HPSU + 3 unbroken chest to bar chin-ups C. 3 sets: 10 unbroken push press + 30 double unders. rest 90sec. D. Group Metcon

Workout 5 A. Explosive Box Jumps (step down) 5x4 reps every 45sec B. Deadlift, build to 4@80%, the 8x3@75% EMOM C. Group Metcon [/tab]

[tab title="Training - Weightlifting Team"] Monday A. Full Snatch 10x1@80-85% B. Back Squat 4x3@85% C. Clean Pull 3x3@105%

Tuesday A. Jerk from rack: 4x2@85% + B. Power Clean from bloc 7x2 EMOM @ 70-75% C. Group Metcon

Thursday A. Snatch. 2x1@85%, 1@90% B. Clea and Jerk to a max for the day, then 2x1@90% C. Back Squat to a tough double for the day

Fri/Sat A. Push Press 10x1 Every 60sec B. 3 sets: snatch grip RDL 10reps + DB SHoulder Press 8-12reps C. Group Metcon [/tab]