[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: row, airdyne, skip or run, then: 2-3 rounds: 10 glute star/side + 90sec tricep stretch with band/side + 10 rear foot elevated split squat/side[/tab]
[tab title="Group Metcons"] Monday 2sets: 7mins on. 3mins off.max push-ups + 10 KB swings + 10 box jumps.
Tuesday 5 sets: Row 250m. Rest 3-5mins. Record each set for time.
Wednesday 3 rounds for time: 20 pull-ups, 30 push-ups, 50 double unders. 15min cut-off
Thursday A. Feat of Strength, pick 1: max ring support hold/max handstand hold, max plank on rings, max plank (push-up style, not with forarms on floor). B. 12mins for quality: 4-8 HSPU + 4-8 strict chin-ups + 30sec row sprint + 45-60sec hollow body hold
Friday 3 sets: max thrusters in 30sec @ 125% fran weight. rest 90sec, 30sec shuttles, rest 90sec, 30sec airdyne @ 100%, rest 90sec.
Saturday 5 sets: 2mins of 10ball slams + 10 burpees. Rest 1min [/tab]
[tab title="Foundations"] Workout 1 A. Back Squat, build to a tough set of 3. B. 2 sets: paused back squats 3reps + 8 glute ham raise. C. Group Metcon
Workout 2 A. Bench Press. Build to a tough set of 3. B. 5 sets: 40sec work, 30sec rest. handstand hold against wall. C. Group Metcon
Workout 3 A. 3 sets, atlernating exercises: RDL 10reps + 8 bulgarian split squats/side. B. 2 sets alternating: 10-15 clam dril/side + 10-20 single let calf raise. C. Group Metcon
Workout 4 A. 4 sets, rest 30sec bewteen exercises: DB Press 8-12reps + 3-6 chest to bar ching-ups+ 45sec weighted front plank. B. torsion control drill 2x15/side. C. Group Metcon
[tab title="Training - General"] Workout 1 A. Back Squat: build to 1 @ 90-95% then 2x2@95% (of single) B. 5x3 tough pull ups EMOM C. Group MetconWorkout
Workout 2 A. Bench Press 3x3 ramping to a 3RM, rest 1.5min B. 3 sets, no rest: 1 TGU/arm + 10 KB swings C. Group MetconWorkout
Workout 3 A. Deadlift 3-4 sets to build to a heavy double, 1x5-8@85% of top set B. 10min EMOM even min 1-2 MU, odd min 4-8 toes to bar C. 3x10 GHR
Workout 4 A. 3sec pause squats 3x3@70-73% B. 3 sets, rest 60sec: 10 incline DB bench + 8 walking lunge/leg C. Group MetconWorkout
Workout 5 A. 3 sets for quality: 15 heavy KB swings + 60sec dynamic quad stretch/leg + max tempo ring rows + 45-60sec hollow body hold B. Group Metcon [/tab]
[tab title="Training - Competition"] Workout 1 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
Workout 2 A. Snatch from Block. 4@60%, 3@70%, 2@75%, 2@80%, 2@85%, Build to a max double, B. Clean + Jerk. 2@60%, 2@70%, 2@75%, 2@80%, then build to a tough double. C. Back Squat, one tough set of 5.
Workout 3 A. Bully Stretch 2x90sec/side B. MU Practice complete 10-20 total reps in sets of 1-3. C. 12mins: odd minutes 4 skin the cat, even minutes HS Push-ups 4-8 tough reps D. Group Metcon
Workout 4 A. 5 sets, alternating: 6-8reps bench press, rest 90sec, max ring rows with feet on box, rest 90sec B. tabata push-ups: 8 sets. C. Group Metcon
Workout 5 A. 5 sets: Ground to Overhead 5reps EMOM @ 40-50% B. Max unbroken thrusters @ fran weight. C. Max unbroken sets of 5 thrusters in 5mins @ fran weight. D. Group Metcon [/tab]
[tab title="Training - Weightlifting Team"] Monday A. Snatch EMOM 2x2@60%, 2x2@70%, 2x1@75, 2x1@80% 2x1@85% B. Back Squat. 5x1 EMOM @ 85%, then 2x4 paused squats with 3sec pause C. Snatch Pull 4x3@100%+
Tuesday A. Tall Jerk 4x4 B. Jerk 5x1@80-90% C. Group Metcon
Thursday A. Clean and Jerk 2@60%, 2@70%, 1@75%, 2x1@80%, 2x1@85% B. Front Squat, build to a tough tripple, then 3x1@that weight C. Clean pull from blocks 4x3@105%+
Fri/Sat A. Snatch from blocks 3x2@80% B. 4sets: Snatch grip Push Press (behind neck) 3 + 2 OH Squats. C. Group Metcon [/tab]