Check out this awesome profile on coach Al! [accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%, skip, run, airdyne or row, then 2-3 sets: 15 reverse grip shoulder pass throughs + 8 groiners/side + 10 glute star/side [/tab]

[tab title="Group Metcons"] ***LAST WEEK TO MAKE UP THE TESTING WORKOUTS IF YOU MISSED ONE FROM LAST WEEK*** 1. 60sec row time trial 2. 60sec max perfect push-ups 3. Fran or Burpee Fran 4. "Circuit City" 5. Squat mobility assessments

Monday Row 30sec. Rest 2mins. 30sec Heavy Thrusters as fast as possible (pick a weight that is about 15-25% more than your fran weight), rest 2mins. 4 sets @ 100%

Tuesday 3 sets: 2mins: 10 KB swings + 10 push-ups. rest 1min. 2mins: 10 wall ball + 10 box jumps, rest 1min

Wednesday 30sec max burpees AFAP with max jump at top of each one. Rest 90sec. 30sec 10m shuttle runs ASAP, rest 90sec. 30sec AD as fast as possible, rest 90sec. 3 sets.

Thursday 8min amrap: 6 push-ups + 12 goblet squats (for competition stream: back squats) + 36 double unders

Friday FBOMB BABY!!! A. Push-up practice (can be weighted). 6 sets: 20sec on, 40sec rest. B. max time hanging on bar (pull-up start position) C. 6 sets for time: 4 man-eaters + 6 toe to bar + 16 OH walking lunge steps (with same DBs are man makers) D. max front plank - on rings if able.

Saturday A. HSPU practice. 15sec on, 45sec rest. 6sets. B. 3 sets: 5 TGU/side + 10 toe to bar OR 5 skin the cat + 50 DU. C. one set, max HS Hold vs wall [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat, build to a tough set of 5. B. 2 sets alternating: 5 Paused Back Squats with 3sec pause + 8 glute star/side. C Group Metcon

Workout 2 A. Bench Press. Build to a tough set of 5. B. 30sec work, 30sec rest for 5sets: HS Hold against Wall. C Group Metcon

Workout 3 A. 3 sets, alternating exercise: RDL 10 reps + 6 Bulgarian Split Squats/side (make sure all the force is coming through the front leg only). B. 2 sets altnerating: 10-15 clam drill/side + 10-20 single leg calf raise from floor (foot must stay neutral/even weight between big and little toe). C. Group Metcon

Workout 4 A. 4-5 sets, rest 30sec between exercises: DB Press 8-12reps + 5-10 chest tp bar chin-ups + 30-60sec hollow body hold. B.Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Back Squat 6x4 @ 75-80%, rest 1.5-2min B. chin ups (weighted if possible) 4x4 EMOM C. Group Metcon

Workout 2 A. Bench 4x4@80-85%, rest 1.5 B. 5min AMRAP MU C. Group Metcon

Workout 3 A. Deadlift: build to a heavy set of 3, then 6x3@75% EMOM for speed B. 10min EMOM even min 3-4 HSPU, odd min 2-3 tough chin ups C. 3 sets, no rest: 15 heavy KB Swings + 15 GHD situps

Workout 4 A. 5sec pause squats 3x4@65% B. 2 sets, rest 60sec: incline DB press 8-10 + Bulgarian SS 8-10 C. Group Metcon

Workout 5 A. 4 sets, rest 45-60sec: 10 Pendlay rows + 45sec weighted front plank + 8 glute star drill B. Group Metcon

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[tab title="Training - Competition"] Workout 1 A. Bully Stretch 2x90sec/side B. MU Practice complete 10-20 total reps in sets of 1-3. C. 4 sets, alternating: 5 skin the cat + 30-60sec ring support hold + max unbroken push-ups. D. Group Metcon

Workout 2 A. 5 sets, alternating: 6-8reps bench press (try to do a bit more than last week), rest 90sec, max ring rows, rest 90sec B. No Money 2x25. C. Group Metcon

Workout 3 A. Cleans, 3 touch and go reps @ 40-50% EMOM for 8mins. B. Thrusters 4-6 reps EMOM for 8mins @ 20-30% more than fran weight. C. Group Metcon

Workout 4 A. Back Squat with 4-5sec lowering phase, 10@50%, 8@60%, 6@70%, 2x6@80%, 2x3@85% 1x10-15@70% (no tempo on the last set) B. Glute Star 3x8/side. C. Group Metcon

Workout 5 A. OH Mobility Prep. B. 5 sets: Min 1: 5-10 unbroken chest to bar pull-ups. Min 2: 5-10 unbroken HSPU or Strict Push-up. Min 3: 30sec front plank on rings. Min 4: 25 DUs. Min 5: 20sec of box jumps. Work on fast cycle time between reps. C. 3 sets: 4 TGU/side + 20-40sec tucked front lever hold [/tab]

[tab title="Training - Weightlifting Team"] Workout 1 A. Snatch EMOM 2x2@60%, 2x2@70%,2x2@75% 5x1@80% B. Back Squat with 5sec lowering phase 5x3 @ 77.5% C. Snatch Pick-up to Knee, pause 2sec, then snatch pull. 5x4 @ 90%

Workout 2 A. Jerk. 5x3 ever 2mins. @ 75-85% B. Jerk Dips 3x5 @ 105% C. Group Metcon

Workout 3 A. Clean and Jerk EMOM. 2x1@60%, 2x1@70%, 2x1@75%, 5x1@80% B. Back Squat, but to a tough set of three that feels like 8.5/10, then 10x2@77.5% EMOM for speed C. Clean Pick-up to knee, pause 3 sec, then clean pull 5x4@90%

Workout 4 A. Snatch from blocks 3x5@75% B. Drop Snatch 5x1 every 60-90sec C. Group Metcon [/tab]

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