[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: airdyne, row, skip or run, then 2-3 sets of: 2-3 rounds: 3-6 wall walks + 6-12 straight bridges + 10 single leg RDL/side (bodyweight) [/tab]

[tab title="Group Metcons"] Monday 6 sets of 40sec @ full effort: 10 thrusters @ 20-30% more than fran weight, then as many burpees as possibe in the time remaining. Rest 2:20.

Tuesday 5mins work, 2mins rest. 3 sets: 5 push-ups + 5 pull-ups (chest to bar for fancy competitors) + 15 KB Swings to chin level

Wednesday 3 sets: 20sec battling ropes, immediately followed by 20sec burpees as fast as possible. rest 2:20. 40sec rowing as fast as possible. rest 2:20

Thursday For time: 25-20-15-10-5: box jumps (step down) + wall ball

Friday A. Feat of Strength, pick 2: max double unders in 2mins/max chin-ups in 2mins/max push-ups in 2mins/max keg ground to over-head in 2mins/max 30sec row for metres/max pull-overs in 2mins/max handstand hold B. 10mins for quality: max HSPU in 60sec + 2 TGU/side + 6-10 strict toe to bar + 5 tall box jumps

Saturday In teams of 3, relay stylee, complete 5 sets each: 150m row + 10 ball slams. [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift build to a tough set of 8. B. Bent-over DB Row 3x12reps. C. Group Metcon

Workout 2 A. Shoulder Press Build to a tough set of 3, then max @ 85% of that. B. Hand stand hold against wall. 35sec on, 25sec off. 5 sets. C. Group Metcon

Workout 3 A. Back Squat build to a tough set of 8. B. 2 sets altnerating 5 Paused Back Squats at 85% of today's top weight + 8 glute ham raise. C. group metcon

Workout 4 A. 4 sets, rest 30sec between exercises: DB Bench Press 6-10reps + 30-60sec hollow body hold + 15 front step-up/side. B.Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Back Squat 5x3 @ 80-85%, rest 2min B. single arm DB row 2x10, rest 45-60sec C. Group Metcon

Workout 2 A. Bench Press 4x3@85-87%, rest 1.5min B. Accumulate 15 HSPU as fast as possible. 8min time cap C. Group Metcon

Workout 3 B. Deadlift 3x2 (heavy but leave 1-2reps in the tank) then 5x2@80% every 90sec A. 4 sets, rest 45-60sec: 45sec MU practice + 45sec skin the cat C. 5-8min of double or triple under practice

Workout 4 A. 5sec pause squats 3x4@67.5-70% B. 3 sets, rest 45-60sec: 30sec L-sit hold + 3-5 rope climbs C. Group Metcon

Workout 5 A. 3 sets for quality: Bulgarian SS 12/leg + seated DB press 8-10 B. 3 sets, no rest: 6-10 GHR + 15 heavy KB swings [/tab]

[tab title="Training - Competition"] Workout 1 A. Snatch from Block. 4@60%, 3@70%, 2@75%, 2x2@80%, 3X2@85%, B. Clean + Jerk. (2+1)@60%, (2+1)@70%, 2(2+1)@75%, 2(2+1)@80%, 2x(2+1)@85% C. Snatch pick-up to knee, pause 2sec, then snatch pull 4x3

Workout 2 A. Bully Stretch 2x90sec/side B. MU Practice complete 10-20 total reps in sets of 1-3. C. 4 sets, alternating: 6 skin the cat + 30-60sec ring support hold + HS Push-ups 6-10reps (modify as necessary to get enough reps) D. Group Metcon

Workout 3 A. 5 sets, alternating: 4-6reps bench press (try to do a bit more than last week), rest 90sec, max ring rows, rest 90sec B. tabata push-ups: 8 sets. C. Group Metcon

Workout 4 A. 6 sets: Power Snatch 4 touch and go EMOM @ 40-50% B. 5 sets: Max thrusters in 5mins @ 115% of fran weight. C. Group Metcon

Workout 5 A. Back Squat with 4-5sec lowering phase, 10@50%, 8@60%, 6@70%, 6@80%, 3x2-4@85% 1xmax reps @ 75% (no tempo perscription on the last set) B. Glute Star 3x8/side. C. Group Metcon [/tab]

[tab title="Training - Weightlifting Team"] Monday A. Snatch EMOM 2x2@60%, 2x2@70%, 2x2@75, 3x2@80% B. Back Squat with 5sec lowering phase 5x3@80% C. Snatch Pick-up to knee, puase 2 sec, then snatch Pull 4x3@95%+

Tuesday A. Jerk 5x2 ever 2mins. @ 80-90% B. Jerk Dips 3x5 @ 110% C. Group Metcon

Thursday A. Clean and Jerk EMOM. (2+1)@60%, 2x(2+1)@70%, (2x1)@75%, 3x(2+1)@80% B. Back Squat, but to a tough set of two that feels like 8.5/10, then 10x1@80% EMOM for speed C. Clean Pick-up to knee, pause 3 sec, then clean pull 4x3@95%+

Friday A. Snatch from blocks 3x5@75% B. Drop Snatch, build to a tough single, then 2x1@90% of that C. Group Metcon [/tab]

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