[accordiontabs][tab title="Weekly Warmup"] 2-3mins@70% effort: skip, row, airdyne, or run, then 2-3rounds of: 2-3 rounds: 12 cossacks/side + 10-15 perfect push-ups + 10 inch worms [/tab]
[tab title="Group Metcons"] Monday AMRAP in 14mins: 12 pull-ups, 16 push-ups, 20 box jumps (step down)
Tuesday 2 sets: 60sec thrusters @ fran weight. rest 2mins. 60sec max burpees. rest 2mins. 60sec row, 2mins rest
Wednesday 2 sets of: 6mins on, 3mins off: 6 pull-ups, 12 wall ball + 16 box jumps (step down)
Thursday 4 sets rowing @ 100%: 30sec work, 90sec rest. Rest 2mins. 4 sets @ 100%: 30sec work, 90sec rest.
Friday A. Feat of Strength. Pick 1: 90sec max push-ups, 90sec max HSPU or 90sec max muscle-ups. B. 14mins for quality: 5 TGU/side + max tempo ring rows + 60sec max double unders.
Saturday SCHEDULE CHANGE: Regular Class @ 9:30am. Mock Powerlifting Meet @ 10:30am 12min AMRAP: 30 strict chin-ups, 40 push-ups, 50 wall ball. [/tab]
[tab title="Foundations"] Workout 1 A. Back Squat, build to a tough set of 8. B. back squats 5x2 EMOM @ today's top weight. C. Group Metcon
Workout 2 A. Bench Press. Build to a tough set of 8. B. 4 sets: 30sec hand stand hold, rest 15sec, 6-10 knee to elbow, rest 15sec. C. Group Metcon
Workout 3 A. 3 sets, atlernating exercises: RDL 12reps + 10 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 6-10reps + 3-6 chest to bar ching-ups+ 45sec weighted front plank. B. torsion control drill 2x15/side. C. Group Metcon [/tab]
[tab title="Training - General"] Workout 1 A. Back Squat 4x3@75% every 90sec for speed B. 8min EMOM, even min: 1-2 MU, odd min: 3-5 HSPU C. Group Metcon
Workout 2 A. 4 sets for quality: 3 TGU/arm + 4-6 strict chins + 45-60sec hollow body hold + 250m row @ 85% pace B. optional group metcon (take it at about 75%)
Workout 3 A. Back Squat 2x3 @ 75% B. Bench Press 2x3 @ 80% KB swing 2x15 NOTE: this workout should be light and easy, the purpose is to grease the groove of your lifts in preparation for the total on the weekend!
Workout 4 POWERLIFTING TOTAL! [/tab]
[tab title="Training - Competition"] Workout 1 A. 7 sets: Ground to Overhead 3reps EMOM @ 75-80% B. Max unbroken sets of 6 thrusters in 5mins @ fran weight. C. Group Metcon
Workout 2 A. Back Squat, 10@50%, 8@60%, 6@70%, 4@80%, 1xmax reps @ 85% B. Glute Ham Raise 3x10 C. Group Metcon
Workout 3 A. OH Mobility Prep. B. 5 sets: Min 1: 5-10 unbroken chest to bar pull-ups. Min 2: 5-10 unbroken HSPU. Min 3: 20-30sec of tucked front lever. C. Group Metcon
Workout 4 A. Snatch from Block. 3@60%, 2@70%, 2@75%, 2x1@80%, 1@85%, 4x1@90%. B. Clean & Jerk. 1@60%, 1@70%, 1@75%, 1@80%, 2x1@85%, 2x1@90%. C. Back Squat, one tough set of 2
Workout 5 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 [/tab]
[tab title="Training - Weightlifting Team"] Monday A. Snatch to a max for the day. Then 2x2@90% of that B. Clean and jerk 4x1@80% C. Back Squat, build to a tough set of 3, then 3x1@90% of that
Tuesday A. Tall Jerk 4x4 B. Jerk 3@70%, 3@75%, 2x3@80% C. Group Metcon
Thursday A. Snatch 4x1@80% B. Clean and Herk to a max for the day, then 2x1@87% of that. C. Front Squat. 3x1@ last week's top weight
Friday A. Snatch from blocks 3x3@75-80% B. Hand Stand Hold 5 sets: 30sec on, 30sec rest. C. Group Metcon [/tab]