[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: skipping, rowing, airdyne, or running, then 2-3 sets of: 8 glute stars/side (alternating) + scapular pull-ups with hollow body hold 10-15reps + super squat hip mobility sequence https://www.youtube.com/watch?v=JBHzXF-mVjY [/tab]

[tab title="Group Metcons"] Monday 2 sets. 4mins of 200m row + 10 burpees, 2mins rest. 4mins of 10 DB ground to over head + 30 DU, 2mins rest.

Tuesday Terrible Twos: 2mins row for cals, 2min rest, 2mins burpees, 2min rest, 2mins wall ball, 2min rest. 2mins aridyne for cals. Score = 2xrowing cals + # of reps burpees + # reps of wall ball + 2xairdyne cals. Compare to Feb 27 2014, July 26 2014

Wednesday For quality on an 18min clock: 1min: 4-8 strict chin-ups + 1min: 10-15 unbroken tough wall balls + 1min: 8-14 push-ups (could sub: weighted push-ups, handstand push-ups)

Thursday 2 sets: 3mins of 6 rennegade rows/side + 15KB swings to chin level. rest 90sec between sets. Then: 10 ball slams + 10 box jump (step down)

Friday FBOMB 35 A. 5 mins pull-up technique work & instruction B. Tire Flip. Max reps in 30sec. C. 6 sets for time: 10 KB Swings (24/16) + 30 wall ball (20/14) + 50 double unders (25min cut-off)

Saturday 30sec work + 60sec rest: 10m shuttles, battling ropes, row

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[tab title="Foundations"] Workout 1 A. Deadlift 3×5 ramping B. 2-3 sets: single arm band row (high to low) 12reps + 30sec ring support hold C. Group Metcon

Workout 2 A. Shoulder Press. 3x8 B. Tucked front lever or L-sit hold or hollow body hold. accumulate 45-75sec. C. Group Metcon

Workout 3 A. Back Squat 3×5 ramping + 1x5 paused squat at 15% less than the day's top weight 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 + 60-75sec side plank/side + pull-ups 5-10reps + 8 single leg box squats/side (add weight or lower box height as you're able) B. Group Metcon

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[tab title="Training - General"] Workout 1 A. Deadlift mobility prep B. Deadlift 8x3@70-75% EMOM for speed C. 6min EMOM even min 4 tough chin ups, odd min 15 heavy KB swing D. Group Metcon

Workout 2 A. Press: build to 2x2 (heavy but 1-2 in the tank) then 2x6@85-90%, rest 1.5-2min B. 3 sets, rest 45-60sec: 3 rope climbs or max tempo ring rows + hollow body hold 45-90sec C. Group Metcon

Workout 3 A. 4 sets, rest 45-60sec: 45sec MU practice + 45sec max ice cream makers B. Squat 4x5 @ 77-83%, rest 2min C. 3 sets, rest 45-60sec: 4 TGU/arm + 6-8 GHR

Workout 4 A. 3 sets, rest 60sec: 6-10 single squat (to box) + ring support hold 30sec B. 3 sets, rest 30sec: 10 DB row + 10 standing DB press C. Group Metcon

Workout 5 A. 3 sets for quality: 4 OHS + 60sec dynamic quad stretch/leg + max HSPU + 6 Bird dogs B. 3 sets, no rest: 10 heavy KB swing + max tempo ring rows C. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Snatch to Max. Then 4x1 @ 85-90% B. Group Metcon

Workout 2 A. bully stretch 2x90sec/side B. MU Practice. 1-2reps every 45sec for 6 sets. C. 12mins: even minutes 2-4 HSPU. odd mins: 2-5 front lever pulls D. Group Metcon

Workout 3 A. Jerk to Max, then 5x1@ 85-90% B. Clean from blocks, build to a tough double C. Back Squat 4,4,2,2

Workout 4 A. 3-5mins one-leg skipping practice. If single are good, try 1-leg doubles. B. Bent-over Barbells Rows 5x8, rest 90sec C. 3x10/side banded retractions + external rotations D. Group Metcon

Workout 5 A. 10mins, odd mins 6 deadlift @ 70%, even mins 6-10 kipping 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: 1@70%, 80%, 85%, 90%, 95%, 85%, 90% B. Clean and Jerk: 1@70%, 80%, 85%, 90%, 95%, 85%, 90% C. Back Squat 2@60%, 75%, 80%, 85%, 90%, 1@95%, 1@90%, 3x2@85%

Tuesday A. 4 sets: 3 Clean Pick-up + 2 Snatch Pulls B. 5xmax ring row, rest 60sec between sets C. Group Metcon

Thursday A. Snatch 1@60, 70, 80, 85, 90, 85, 90 B. C&J 1@60, 70, 80, 85, 90, 85, 90 C. Front Squat 2,2,1,1

Fri/Sat A. Jerk Dip 4x4 @ 80% B. Tall Jerk 6,4,2 C. Jerk From Rack 2@60, 70, 80, 85, 1@90, 2x2@85% D. Group Metcon [/tab]

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