[accordiontabs][tab title="Weekly Warmup"] 2-4mins @ 70%: bike, run, skip or row, then 2-3 sets: 2-3 sets: 60-90sec quad smash/side 15 RDL (empty bar) with band around knees 15-20 reverse grip shoulder pass throughs [/tab]

[tab title="Group Metcons"] Tuesday In teams of 2, complete 9 sets each: 10 wall ball + 10 burpees.

Wednesday TESTING. Rowing Helen: 3rds for time 500m row, 21 KBS (overhead) 24/16kg, 12 pull-ups (any style).

Thursday A. Three sets for quality: 12 OH walking lunge steps + accumulate 30sec of frong stand + max ring rows B. Push-up + Box jump technique practice as a group. C. 5mins for quality: 5 box jump with step down + 3-10 perfect tempo push-sup

Friday 4 sets: 30sec airdyne or row @ 100%, rest 90sec. 30sec of 8 HEAVY thrusters+ amrap burpees in remaining time, rest 90sec

Saturday A. Team Wheelbarrow race. one set. 10m out, switch, 10m back, switch, 10m out, switch, 10m back. B. front plate hold (hold a 15 or 25lb plate at arms length, at shoulder level) for as long as possible up to 3mins. C. 30sec battling ropes, 30sec box jump, 30sec ball slams, 30sec toe to bar, 60sec rest. 4 sets. [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat 3×3 ramping B. Pull-up Negatives (start chest to bar) 5×2reps every 60-90sec C. Group Metcon

Workout 2 A. Bench Press. 3×3 B. Single Leg RDL 3×12/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: hollow-body hold 30-60sec + accumulate 20-30sec frog-stand balance OR Handstand hold against wall. C. Group Metcon

Workout 4 A. 3 sets, rest 45-60sec between exercises: 10 Bulgarian Split Squat/side + seated DB press 4-8reps reps 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. Deadlift mobility prep B. Deadlift 3x2 (heavy but leave 1-2reps in the tank) then 4x3@80% EMOM C. Group Metcon

Workout 2 A. Press 8x3 EMOM (start around 75% and build, keep speed fast) B. 8min AMRAP 45sec MU practice + 45sec tucked front lever or L-sit practice C. Group Metcon

Workout 3 A. Squat 3x8 @ 75-80%, rest 2min B. 10min EMOM even min 3-4 HSPU, odd min 5-8 toes to bar C. 3 sets; no rest: 12 DB Thruster + 12 KB Swing

Workout 4 A. 4 sets, rest 60-90sec: 8 RDL + 6-8 tempo chin ups B. 3 sets, rest 60sec: 8 single leg squat (to box if needed) C. Group Metcon

Workout 5 A. OHS 4x3, rest 60-90sec B. 3 sets; rest 30-45sec: 12 GHD back extensions + 12 GHD situps C. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. 3 Thrusters EMOM @ 75% for 5 sets. B. Paused Deadlift 4x3 C. Group Metcon

Workout 2 A. Overhead band mobility + lat & tricep self massage B. Max HSPU in 6mins C. 4 sets: accumulate 30sec ring support hold + 6-10 controlled front-level pulls (use band as needed) D. Group Metcon

Workout 3 A. Snatch, build to a 2RM, then 4x1@90% B. Clean from block, 4x2 @ 80% + C. Front Squat, Build to a max for the day

Workout 4 A. 3-5mins one-leg skipping practice. If single are good, try 1-leg doubles. B. 4 sets: Bent-over single arm DB rows 10reps + 3 tough TGUs/side C. Group Metcon

Workout 5 A. 10mins, odd mins 3 paused back squat (3sec pause), even minutes, 5-10 unbroken pull-ups 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 2@60%, 70%, 80%, 85%. 1@90%, 2@80%, 85%, 1@90% B. Clean and Jerk (2+1) @ 60%, 70%, 80%, 85%, (1+1)@90%, (2+1)@80%, 85% C. Back Squat 4x2@85%1

Tuesday A. 4 sets: 3 Snatch Pick-up + 2 Snatch Pulls B. Band Shoulder re-tractions and external rotations 3-4x10/side with 3sec pause at back C. Group Metcon

Thursday A. Snatch: 2@60%, 70%, 2x2@80% B. Clean and Jerk (1+2)@60%, 70%, 80%, 80% C. Front Squat 6@60%, 4@70%, 3@80%, 2 @ 85%, 4x1.1

Fri/Sat A. Tall Jerk 3x5 @ 25-35% B. Jerk From Rack 2@60%, 70%, 80%, 1@85%, 90%, 80%, 85%, 90% C. Group Metcon [/tab]

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