[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: run, skip, row or airdyne, then 2-3 sets: 60-90sec/side dynamic quad stretch + 60-90sec/side lat massage + 10-15 bodyweight squats with band around knee [/tab]

[tab title="Group Metcons"] Monday For time: 20-15-10-5, thrusters and burpees *compare to Jan 18 2014 and April 30 2014

Tuesday A. 11x10m prowler relay with 60-90sec rest between sets.

Wednesday 4sets for quality: 30sec tire flips, 30sec max strict chin-ups OR pull-overs, 30sec AMRAP HPSU OR reg push-ups, 60-90sec double or tripple under practice

Thursday 2 sets: 3mins of: 10 wall ball + 5 toe to bar. rest 2mins. 3mins of: 25 double unders + 10 ball slams


Saturday 5 sets: 30sec OH walking lunges. 30sec rest. 30sec row. 30sec rest. 30sec box jump (step down). 30sec airdyne, 30sec rest.


[tab title="Foundations"] Workout 1 A. Deadlift 3×8 ramping B. 3 sets: Ring rows ARAMP with 2sec pause @ top, rest 90sec between sets. C. Group Metcon

Workout 2 A. Shoulder Press. 3x8 B. Scapular chin-up + chin-up. 3x 5-8reps, rest approx 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 10-15reps + 45sec side plank/side + tempo pull-ups + 12 single leg box squats/sode B. Group Metcon


[tab title="Training - General"] ***START OF NEW TRAINING CYCLE*** Workout 1 A. Squat Mobility 2-3min B. Front Squat 75%x5, 83%x2, 75%x5, 85%x1, 75%x5. Rest 2min C. 2 sets: 6 tough chin ups (4sec lowering, weighted if able), rest 60sec D. Group Metcon

Workout 2 A. 3 sets, rest 45-60sec: 45sec MU + 45sec max DUs (or triple under practice) + 45sec weighted front plank B. 3 sets, rest 20-30sec: 12 DB Press + 12 DB Bent Row C. Group Metcon

Workout 3 A. Band mobility for pecs and shoulders 1-2min B. Bench Press 4x6, rest 1.5min C. 5min AMRAP HSPUs D. Group Metcon

Workout 4 A. Explosive box jumps 4x3. Rest 1min B. Squat 75%x6, 83%x3, 75%x6, 85%x2, 75%x6. Rest 2min C. 3 sets for quality: 2 tough TGUs/arm + 4 rope climbs

Workout 5 A. Deadlift 8x2 EMOM @ 70% for speed B. 3 sets, rest 60sec: 5 Pendlay row + 12 Front step ups C. Group Metcon /tab]

[tab title="Training - Competition"] Workout 1 A. Snatch to max B. Back Squat to max

Workout 2 A. bully stretch + overhead stretch 2x60sec/side B. AMRAP muscle-ups in 10mins. OR 10mins of technique practice C. rest at least 5mins between B & C, then AMRAP pull-overs in 5mins D. Group Metcon

Workout 3 A. Snatch from block 6x1 EMOM @ 80%. Build to a tough single, then 3x2@90% of that B. Clean and Jerk. If feeling good, go to a max, if not, 6x1 EMOM @ 80% C. Deadlift 6x5 @ 70% every 90sec

Workout 4 A. Overhead Mobility B. 1 HSPU ever 30sec for 4mins C. 10min amrap for quality: 12 push press @ 45% 1RM + 10 box jumps (24/16) with step down + 10 KB swings to chin. D. Group Metcon

Workout 5 A. Explosive Box Jumps (step down) 5x4 reps every 45sec B. Paused Squat 3x5 with 5sec pause at bottom C. Group Metcon [/tab]

[tab title="Training - Weightlifting Team"] Monday A. Full Snatch 6x1@80-85% for technique B. Clean and Jerk 4x1@85% C. Back Squat 2@85%, 2x5@75%

Tuesday A. Full Snatch 4x1@80% for technique B. Jerk from Rack 3x1@80%, 2x1@85% C. Group Metcon

Thursday A. Snatch to a max for the day B. Clean and Jerk to one single at 90% C. Back Squat to max if feels good, or to 3x1@90% if not.

Fri or Sat A. Push Press 5x2 every 90-120sec4 B. 3 sets: snatch grip RDL 10reps + DB SHoulder Press 8-12reps C. Group Metcon [/tab]