[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: skip, run, airdyne or row, then 2-3 sets of: dynamic hip flexor stretch 60sec/side + glute & low back self massage + 15 shoulder pass throughs (link to hip flexor stretch: https://www.youtube.com/watch?v=f_xlTkcwC2w )


[tab title="Group Metcons"] Monday TESTER A. Tester: 500m row time trial. Perform in heats. Warm-ups with lots of rest: 2x200-300m rows @ 50-70% for technique, then 1x100m @ 85-90%. The it's go time! B. After recovery, perform 5x4/side TGU per side for quality, alternating sides every repetition.

Tuesday 5 sets @ 100% speed: 12 tough unbroken thrusters + 10 burpees as fast as possible. Rest 2-3mins

Wednesday 6mins amrap: 5 pull-ups + 10 wall ball. Rest 3mins. 6mins amrap: 5 push-ups + 10 ball slams.

Thursday For quality: 15min for quality: 8 toe to bar + 2-4 wall walks + 15 tough KB swings (to chin) + 3-5 explosive tire flips


Saturday A. Skipping Race: 50m with feet together hopping B. 4 sets: 30sec on, 30sec off: airdyne, battling ropes, rowing, double unders [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift 3×8 ramping B. 3 sets: bent-over DB row 10reps/side + 30sec ring support hold C. Group Metcon

Workout 2 A. Shoulder Press. 1RM, then 5x1 EMOM at 90% B. Tucked front lever or L-sit hold or hollow body hold. accumulate 45-75sec. C. Group Metcon

Workout 3 A. Back Squat 3×8 ramping 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: Include DB Bench Press 6-10reps + 60sec side plank/side + wide grip pull-ups 4-8reps + 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. Deadlift mobility prep B. Deadlift: 2-3x8 ramping, rest 2min C. 5min EMOM 3 tough chin ups D. Group Metcon

Workout 2 A. Press 4x8, rest 1.5-2min B. 3 sets, rest 60sec: max ring rows (2sec pause @ top) + 12 DB bench C. Group Metcon

Workout 3 A. Accumulate 15 HSPU in as few sets as possible. 8min time cap B. 3sec Pause Squat 4x5, rest 2min C. 4 sets, rest as needed: 60sec AMRAP MU + 10 GHR

Workout 4 A. 3 sets for quality: 4 TGU/arm + 45sec weighted front plank B. 3 sets, rest 60sec: 6 single leg squat (to box if needed) + 30sec tucked front lever OR 60sec skin the cat C. Group Metcon

Workout 5 A. 3 sets for quality: 10 Bulgarian SS + 60sec max rope climbs B. 3 sets, no rest: 15 heavy KB Swings + 15 GHD situps C. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Thruster. 5x5 @ 70-75% 1RM. Rest 90sec B. Deadlift, 10@50%, 8@60%, 6@70%, 4@80% C. Group Metcon

Workout 2 A. Overhead band mobility + lat & tricep self massage B. Max HSPU in 6mins C. TGUs. 5x3/side at a tough load D. Accumulate 2-4mins in quality ring support hold E. Group Metcon

Workout 3 A. Snatch from blocks 7x2 every 90sec starting at 70%, build but no misses. B. Clean and Jerk 5x2 C1. Front Squat 3x2-4 (as heavy as possible), rest 15sec C2. Back Squat 3x4-6 at same weight, rest 2-3mins

Workout 4 A. 3-5mins tripple under practice B. 4 sets, alternating: Snatch Grip RDL 10reps, rest 30sec, single arm dumbbell row 10reps/side, rest 30sec, 20-25 band pull aparts with 2sec pause at back. rest 90-120sec C. Group Metcon

Workout 5 A. 10mins, odd mins 3 paused back squat (3sec pause), even minutes, 2-4 tough HSPU B. 3 sets: band walk 16 steps forward & 16 back + hollow body hold 45-90secsec C. Group Metcon [/tab]

[tab title="Training - Weightlifting Team"] Monday A. Snatch: 60%x4, 70%x4, 80%x3, 2@85%, 1@90%, 2x2@85% B. Clean+Jerk 4+1@60%, 4+1@70%, 3+1@80%, 2+1@85%, 1@90%, 2x(2+1)@85% C. Back Squat 60%x6, 70%x4, 5x3@85%

Tuesday A. Snatch pick-up drill 4x4 @ 100%+ B. 4 sets: Bent-over Barll Row 10reps + ring row max reps with 2sec pause at top C. Group Metcon

Thursday A. From blocks: 2 snatch pull + Snatch + 1 OH Squat. 2@60%, 1@70%, 2x1@80% 2x1@85% B. From Blocks: 2 Clean Pull + 2 Clean. 1x2@60%, 1x2@70%, 2x1@80% 2x1@85% C. Front Squat 6@60%, 4@70%, 3@80%, 2 @ 85%, 3x1.1.1 as heavy as possible, then Paused Front Squat 3x2 with 3sec pause

Fri or Sat A. Tall Jerk 3x5 @ 25-35% B. Jerk From Rack 3x2@80-85% C. Push Press 4x1-2 D. Group Metcon