[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70% run, skip, row or airdyne, then 2-3 sets of: 10 inchworms + 10 cossacks/side + 15-20 band pull aparts [/tab]

[tab title="Group Metcons"] Tuesday For 14mins: EMOM odd minutes = 15 KB unbroken swings. even minutes = 15 box jumps (step down)

Wednesday TESTER: 3mins: max burprres, 2min rest. 3mins: max cals rower, 2min rest, 3mins wall ball shots. *Compare to May 5 2014

Thursday 4 sets for quality: 30sec HSPU (sub handstand hold or push-ups), 30sec rest, 30sec skipping practice on a new skill, 30sec rest. Then 2 sets for quality: 5 TGU/side + max pull-overs (or sub 10-15 knee to elbow)

Friday 3 sets: 2mins row OR airdyne, 60sec rest, 2mins 8 ball slams + 15 double unders, rest 60sec

Saturday TESTER: 15min Cindy. compare to nov 6 2013, Jan 21 2014, June 3 2014 [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat 3×3 ramping B. Tempo Chin-ups 6x1-2reps EMOM C. Group Metcon

Workout 2 A. Bench Press. 1RM,, then 3x3@85% B. front step-up 2×20/side C. Group Metcon

Workout 3 A. 3 sets, rest 60sec between exercises: RDL 12 reps (use straps if necessary) + 45sec max rope climb OR 1 set AMRAP ring rows B. 2 sets: L-Sit, accumulate 30sec + 12 FFESS/side. 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 title="Training - General"] Workout 1 A. Squat Mobility 2-3min B. Front Squat 78%x4, 83%x2, 78%x4, 88%x1, 78%x4. Rest 2min C. 3 sets: 15 heavy KB Swings + 15 GHD situps D. Group Metcon

Workout 2 A. Band mobility for pecs and shoulders 1-2min B. Bench Press 4x3+3, cluster set, rest 10sec between triples. rest 1.5min between sets C. 2 sets, rest 45sec: 10 single leg RDL + 15 no money D. Group Metcon

Workout 3 A. Explosive box jumps 5x2. Rest 1min B. Squat 78%x4, 83%x1, 78%x4, 86%x1, 78%x4, 88%x1. Rest 2min C. 5min AMRAP: 10 toes to bar + 25 DU

Workout 4 A. 4 sets for quality: 8 Pendlay row + 6 BB walking lunges/leg + 2-4 tough HSPU + 45sec skin the cat B. Group Metcon

Workout 5 A. Deadlift 7x2 EMOM @ 75% for speed B. 5min AMRAP pullovers C. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Clean & Jerk 4x2 @ 80-85% B. Deadlift 6x3 EMOM @ 75% C. Group Metcon

Workout 2 A. Bully Stretch 2x60sec/side B. 1-2 tough HSPU every 30sec for 8sets. C. 3 sets: Ring Support Hold, accumulate 30-40sec + pull-overs 4-6reps + ice-cream makers 4-8reps (tempo as slow as possible), rest as needed D. Group Metcon

Workout 3 A. Snatch from block 4x3 B. Front Squat build to a moderately tough tripple, then 3x4-6 C. 3 sets: snatch grip DL 12reps + GHD Hip Extension 10 reps with 4sec pause at top (weighted) + Strict Chin-ups, max reps wtih 4sec lowering phase

Workout 4 A. 3 sets: OH Squat 8 reps + 10 strict toe to bar with slow tempo B. Bent-over Barbell Row 3x12 with 2sec pause at top C. Group Metcon

Workout 5 A. 4 sets: 3 tough TGU/side (as heavy as possible) + 30-45sec frog-stand hold B. 3-5mins triple under practice C. Group Metcon [/tab]

[tab title="Training - Weightlifting Team"] Tuesday A. Snatch. 2x2@50%, 2@60%, 2x1@70%, 2x1@80%, 1@85%, 1@90% B. Clean and Jerk 2x2@50%, 2@60%, 2x1@70%, 2x1@80%, 1@85%, C. Back Squat 3x2@85%

Wednesday A. Hang Snatch + Snatch 2x1@65%, 3x1@75% B. Tall Jerk 3x3 as heavy as possible. C. Optional Metcon (keep it light and at a max of 75% effort)

Friday A. Snatch 3x1@75% B. Clean and Jerk 3x1@75% C. Front Squat 3x2@80%

Sat or Sunday MOCK CONTEST A. Snatch to max. stop after 2-3 misses B. Clean and Jerk to max. stop after 2-3 misses [/tab]