[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70% run, skip, airdyne or row, then 2-3 sets of: 10 FFESS/side + adductor/groin self massage 60sec/side + 10 paused OH Squat with empty bar [/tab]

[tab title="Group Metcons"] Monday 2 sets of: 4mins: row 150m + 15 wall ball, 2mins rest + 4mins: 20 double unders + 5 burpees, rest 2mins

Tuesday 5 sets for quality: max strict pull-ups + 3 TGU/side + 45sec weighted front plank. Rest as needed. 22min cut-off

Wednesday For time: 24-20-16-12-8-4: walking lunge steps + knee to elbow + ball slams

Thursday 3 sets: 2mins: 5 push-ups + 10 box jump (step down), rest 1mins, 2mins: 2 man makers + 6x10m shuttles, rest 1min

Friday Row. 2x400, 2x250, 2x150m @ 95%. Rest as needed between sets. (3mins+)

Saturday For time: 50 double unders, 30 KB swings, 20 push-ups, 800m run, 20 push-ups, 30 KB swings, 50 double unders. *compare to Jul 20 2013, Oct 12 2013 [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat 3×5 ramping B. Tempo Pull-ups 5×2-3reps every 60-90sec C. Group Metcon

Workout 2 A. Bench Press. 3×5 B. Single Leg RDL 3×10/side C. Group Metcon

Workout 3 A. 3 sets, rest 60sec between exercises: Snatch Grip RDL 10 reps (use straps if necessary) + 45sec max rope climb OR 1 set AMRAP ring rows B. 2 sets: L-Sit, accumulate 30sec + accumulate 20-30sec frog-stand balance OR Handstand hold against wall. C. Group Metcon

Workout 4 A. 3 sets, rest 45-60sec between exercises: 8 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. Front Squat 1RM B. Bench Press 1RM

Workout 2 A. 4 sets for quality: 45sec AMRAP MU + 6 BB walking lunges/leg + 2 TGU/arm + 6-8 GHR + 45sec dynamic quad stretch/leg B. Group Metcon

Workout 3 A. Explosive box jumps 6x1. Rest 45sec B. 3sec Pause Squat 70%x5, 75%x4, 80%x3, 85%x2x2. Rest 1.5-2min C. Group Metcon

Workout 4 A. Deadlift 1@90%, 2-3x1@95%+ (if feeling good go for max), rest as needed B. 5min AMRAP 10 heavy KB swings + 4 HSPU C. Group Metcon

Workout 5 A. 3 sets, rest 60sec: 5 Pendlay row + 20-30sec tucked front lever hold B. 3 sets, rest 20-30sec: 8 standing DB press + 8 renegade row C. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Thruster. Build to 1RM, then 4x2 EMOM @ 85% B. Paused Deadlift 3x5 with 3sec pause C. Group Metcon

Workout 2 A. Bully Stretch 2x60sec/side B. complete 10-15 tough HPSU in 10mins. (from deficiet if you can) rest as needed C. 3 sets: Ring Dips 4-8reps + 20-30sec frog stand hold + tucked front lever accumulate 15-30sec

Workout 3 A. Snatch. 4@60%, 4@70%, 3@75%, 2x3@80% B. Clean from block 4@60%, 4@70%, 3@75% 3x3@80% C. Front Squat - Build to a tough double, then paused front squat 3x3

Workout 4 A. OH Squat 2x6-8 B. 3 sets, alternating: Bent-over Barbell Row 3x8 with 2sec pause at top, rest 30sec, max ring rows with 2sec pause, rest 30sec, 20-25 band pull aparts with 2sec pause at back. rest 90-120sec C. Group Metcon

Workout 5 A. ARAMP MUs in 6mins B. 3 sets: Front Step-up 10-15reps/side + GHD Hip Extension 10reps + L-Sit 20-30sec. C. Group Metcon [/tab]

[tab title="Training - Weightlifting Team"] Monday A. Snatch: 60%x4, 70%x3, 80%x3, 85% for 2x3 B. Clean+Jerk (4+1)@60%, (3+1)@70%, (3+1)@80%, (3+1)@85% for 2 sets C. Back Squat 60%x6, 70%x4, 3x5@80%

Tuesday A. Tall Jerk 3x5 @ 25-35% B. Jerk from Rack 4@70%, 3@78% 4x3@85% C. Group Metcon

Thursday A. From Blocks: 2 snatch pull + 1 Snatch + 1 OH Squat. 1x1@60%, 2x1@70%, 2x1@80% B. From Blocks: 3 Clean Pull + 2 Clean. 1x1@60%, 1x1@70%, 3x1@80% C. Front Squat 3x2.1.1, then Paused Front Squat 2x3 with 3sec pause

Fri/Sat A. Push Press 4x2-4 B. Press 2x2-4 C. Group Metcon [/tab]