[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: row, skip, airdyne or run, then 2-3 rounds: 60-90sec super squat mobility/side + 12 reps squats with band around knee + 10-15 scapular pull-ups [/tab]
[tab title="Group Metcons"] Monday 4 sets: Row 60sec @ 100%. Rest 90sec. 60sec max push-ups. rest 90sec.
Tuesday AMRAP in 12mins: 30push-ups, 50 wall ball, 100 double unders
Wednesday A. Feat of Strength, pick 1: max toe to bar in 60sec; max HSPU in 60sec; max strict chin-ups in 60sec; max team tire flips in 60sec (team of 2, alternate after each flip). B. 13mins for quality: 20sec L-Sit Hold + 4 TGU/side + 60sec double unders.
Thursday 5 sets rowing @ 100%: 20sec work. 40sec rest. Rest 3mins. 5 sets airdyne @ 100%: 20sec work, 40sec rest. Rest 2mins.
Friday FBOMB FRI #37 A. Medicine Ball Warm-ups. B. Pinch Grip Farmers Walk For Distance. C. 3mins tripod/frog stand hand balancing practice. D. 3 sets for max repetitions: Thrusters + Burpees. 3,6,9,12,15... in an ascending ladder. 4mins of work. 4mins of rest. At the start of each new set star the ladder again.
Saturday 2 sets of: 7mins on, 3mins off: 10 DB shoulder press (no legs) @ 50% 1RM + 10 ball slams + 15 box jumps. [/tab]
[tab title="Foundations"] Workout 1 A. Deadlift build to a tough set of 5. B. Chest to bar chin-ups 5x4 rest 60sec. C. Group Metcon
Workout 2 A. Shoulder Press Build to a tough single, then 2x max reps @ 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 5. B. Back Squat 5x2 EMOM @ 75% to todays top weight. C. group metcon
Workout 4 A. 4 sets, rest 30sec between exercises: DB Bench Press 6-10reps + 4-6 chest to bar chin-ups + 10 single leg RDL/side. B.Group Metcon [/tab]
[tab title="Training - General"] Workout 1 A. Back Squat 4x1@92-95%, rest 2min B. single arm DB row 3x8-10 (heavy), rest 45sec C. Group Metcon
Workout 2 A. Bench Press 3x2@90-95%, 1x6-10@85%, rest 1.5-2min B. 7min of 2-4 MU EMOM C. Group Metcon
Workout 3 A. Deadlift5x1@90% every 2-2.5min B. 3 sets, rest 60sec: 2-4 rope climbs + 30sec L-sit hold or 30sec tucked front lever C. 4 sets, no rest: 8 standing DB press + 12 heavy KB swings
Workout 4 A. 3sec pause squats 3x3@75% B. 3 sets, rest 45-60sec: 8 incline DB bench + 6 Bulgarian SS/leg C. Group Metcon
Workout 5 A. 3 sets, rest 45sec: 8 Pendlay rows + 45sec front lever pulls + 8 glute star B. 3 sets, no rest: 10 renegade rows + 15 GHD situps C. Group Metcon [/tab]
[tab title="Training - Competition"] Workout 1 A. Back Squat, 10@50%, 8@60%, 6@70%, 4@80%, 2@85%, 1-2@90%, 3x6@80% (max reps on last set) B. Glute Ham Raise 3x10 C. Group Metcon
Workout 2 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: 35sec front plank on rings. Min 4: 20-30sec of tucked front lever. C. Group Metcon D. 2x5 TGU/side
Workout 3 A. Snatch from Block. 4@60%, 3@70%, 2@75%, 2@80%, 2@85%, Build to a max single, then 2@90% of that, B. Clean + Clean + Jerk. 1@60%, 1@70%, 1@75%, 1@80%, then build to max for the day. C. Back Squat, one tough set of 3, then 5x1 EMOM @ 80%.
Workout 4 A. Bully Stretch 2x90sec/side B. MU Practice complete 10-20 total reps in sets of 1-3reps. C. 12mins: odd minutes 25sec ring support hold. even minutes HS Push-ups 4-6 tough reps D. Group Metcon
Workout 5 A. 5 sets, alternating: 6 push press, rest 90sec, max ring rows with feet on box, rest 90sec B. shoulder press 8 reps EMOM for 6mins @ 50% C. Group Metcon [/tab]
[tab title="Training - Weightlifting Team"] Monday A. Snatch to a max for the day. Then 2x1@90%. B. Clean and Jerk 3x1@90% C. Back Squat. Build to a tough set of 5, then 2x6@90% of that.
Tuesday A. Tall Jerk 4x4 B. Jerk 5x1@85% C. Group Metcon
Thursday A. Snatch 3x1@90% B. Clean and Jerk to max for the day, then 1x1@90% C. Front Squat, build to a tough double, then 3x1@that weight
Friday A. Snatch from blocks 3x3@80% B. Hand Stand Hold 5 sets: 30sec on, 30sec rest. C. Group Metcon [/tab]