[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70% run, skip, airdyne or row, then 2-3 sets of: 60sec dynamic quad stretch + 15 shoulder pass throughs + 8 groiners/side


[tab title="Group Metcons"] Monday 8 sets: 10m prowler sprint +10 ball slams AFAP, rest 60-90sec.

Tuesday TESTER: 10min amrap: 10 box jump (step down) + 10 ball slams

Wednesday 5 sets for quality: 8-12 tough unborken thrusters + max strict chin-ups (5+), rest 2mins.

Thursday 4 sets: 30sec on, 30sec off: airdyne, push-ups, battling ropes, airdyne, double unders

Friday FBOMB Friday #32

Saturday 4 sets of 3mins on, 2mins off. pick-up where you left off to start each new set: Row 200m + 12 push-ups. [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift 3×5 ramping B. 3 sets: Ring rows ARAMP with 2sec pause @ top, rest 60sec between sets. C. Group Metcon

Workout 2 A. Shoulder Press. 3×5 B. Tucked front lever or L-sit hold. accumulate 45-60sec. 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 6-10reps + 60sec side plank/side + tempo pull-ups + 12 single leg box squats/side (add weight or lower box height as your able) B. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Squat Mobility 2-3min B. Front Squat 81%x4, 86%x1, 81%x4, 91%x1, 81%x4. Rest 2min C. 3 sets, rest 45sec: 10 standing DB Press + 10 DB Row D. Group Metcon

Workout 2 A. Band mobility for pecs and shoulders 1-2min B. Bench Press 4x2+2+2, cluster set, rest 10-15sec between doubles. Rest 1.5min between sets C. GHR 3x12, rest 60sec D. Group Metcon

Workout 3 A. Explosive box jumps 5x3. Rest 1min B. Squat 81%x4, 86%x1, 81%x4, 89%x1, 81%x4, 91%x1. Rest 2min C. 8min EMOM, even min 2-3 tough HSPU, odd min 2-3 tough chin ups D. 5min AMRAP 12 DB Thruster + 12 KB Swing

Workout 4 A. Deadlift 6x2 @ 80% every 90sec for speed B. 3 sets, rest 60sec: 10 Pendlay row + 8 toes to bar C. Group Metcon

Workout 5 A. 5min AMRAP muscle ups B. 3 sets for quality: 15 heavy KB swings + 10 walking lunges + 45sec pullovers + 45sec hollow body hold C. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Thruster. Build to a tough unbroken set of 5 B. Deadlift 6x2@80% everyy 60-90sec C. Group Metcon

Workout 2 A. Bully Stretch 2x60sec/side B. 5 sets of max HPSU, rest 90sec between sets. C. 3 sets: Ring Support Hold, accumulate 30-40sec + tucked front level accumulate 15-30sec + 5 wall walks D. Group Metcon

Workout 3 A. Snatch from block 4x4. Start @ 70% and build as you're able B. Clean from Block 3x3 C. Back Squat 3x4-6 with 4sec lowering phase

Workout 4 A. 4 sets: 3 tough TGU/side (as heavy as possible) + 30-45sec frog-stand hold +10 Snatch Grip RDL B. 3-5mins tripple under practice C. Group Metcon

Workout 5 A. 3 sets: Paused OH Squats (3sec pause at bottom) 8 reps. B. 3 sets, alternating: Bent-over Barbell row 10reps with 2sec pause at top, rest 30sec, max ring rows with 2sec pause at top. rest 90-120sec C. Group Metcon [/tab]

[tab title="Training - Weightlifting Team"] Rest-Week Monday A. snatch from blocks 3x4 B. Jerk 3x3@70-75% C. Back Squat 3@70%, 3@80%, 2@85%, 5@75%, 10@65%

Tuesday A. Power Clean + 3 push press. 4 sets. B. Group Metcon

Thursday A. Hang snatch 3x1@75-80% B. Drop Snatch 2x3 @ 80-85% of best snatch C. Back Squat 6x1 @ 80% EMOM D. Clean pull 2x3@95 % of best clean

Friday/Sat A. Snatch Pull 3x3@100% B. 3 sets: barbell walking lunges 5/side + GHD Hip Extension 8reps with 4sec pause at top (weighted). rest as needed. C. Group Metcon