[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70% bike, airdyne, skip or run, then: 2-3 rounds of: 30 side shuffles with band around knee per direction + 10-12 retraction-external rotations/side + 10 FFESS/side [/tab]

[tab title="Group Metcons"] Monday TESTING: A. 60sec max push-ups. Rest a few minutes/as needed. B. 60sec Row For Metres. C. 6mins for quality @ 80% effort: 2 TGU/side + 10 KB Swings

Tuesday Option A: Make-up day for this week's testing workouts. Option B: 8min AMRAP: 30 double unders + 20 ball slams + 10 box jumps (step down)

Wednesday TESTING: Fran or Modified Fran (21-5-9 on Thrusters, Burpees)

Thursday Option A: Make-up day for this week's testing workouts. Option B: 8mins of: 15sec L-Sit Hold + 10cals airdyne @ 85%.

Friday TESTING: "Curcuit City" 3 rounds: 60sec at each station. rest 2mins between rounds: WB, BJ, Burpees, Row

Saturday Option A: Make-up day for this week's testing workouts. Option B: 12min AMRAP: 15 KB swings + 10 KB squats + 5 push-ups + 2x15m farms walk with plates (pinch grip)

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[tab title="Foundations"] Workout 1 A. Deadlift build to a tough set of 3. B. Chest to bar chin-ups 5x4 rest 60sec. C. Group Metcon

Workout 2 A. Shoulder Press Build to a tough 8, then 2x4-6 @ that weight. B. Single Arm Front Plank 3x30sec/side. C. Group Metcon

Workout 3 A. Back Squat build to a tough set of 3. B. Back Squat 2x4@85% of to todays top weight. C. group metcon

Workout 4 A. 4 sets, rest 30sec between exercises: DB Bench Press 5-8reps + 4-6 chest to bar chin-ups + 12 single leg RDL/side. B.Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. 3 sets: min 1: 20sec max HSPU, min 2: 20sec hollow body hold, min 3: 20sec max KB swing, min 4: 20sec max t2b, min 5: 4 tall box jumps for quality B. Glute star 3x8 C. Group Metcon

Workout 2 Front Squat to a top set of 4. Then 5x1-2 @ that weight every 90sec B. Group Metcon

Workout 3 A. 3 sets, rest 45-60sec: 10 snatch grip RDLs + 10 Bulgarian SS/leg B. Incline DB bench 3x10+ (go to failure on each set, get at least 10). Rest 60sec C. Group Metcon

Workout 4 A. 3 sets, rest 60sec: 8 Barbell rows + 15 front step ups B. 3 sets, rest 60-90sec: max ring rows + DB row (1sec hold @ top) 10-12/arm C. 3 sets, rest 45sec: 12 bicep curls + 12 lying tricep extensions

Workout 5 A. 4 sets for quality: 4-6 tough chin ups + barbell walking lunges 10 steps/leg + 30-45sec ring support hold B. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. max push-ups in 60sec. B. 5 sets, alternating: 6 push press, rest 45sec, max ring rows with feet on box, rest 45sec C. shoulder press 2xmax @ 70% D. Group Metcon

Workout 2 A. 5 sets: 4 thrusters @ fran weight, rest 60sec, 4 pull-ups, rest 60sec. B. Group Metcon

Workout 3 A. Back Squat, 10@50%, 8@60%, 6@70%, 1@80%, 1@85%, 5x2@75%. B Group Metcon

Workout 4 A. OH Mobility Prep. B. 5 sets: 3 skin the cat + 3-5 HSPU + 10 single leg RDL/side. C Group Metcon

Workout 5 A. Snatch from Block. If feeling good, build to a max, if not, 4x1@85% B. Clean & Jerk. 2x2@80%, 2x1@85% C. Back Squat, 2x6-8reps

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[tab title="Training - Weightlifting Team"] Monday A. Snatch 3x1@80%, 2x1@85% B. Clean and Jerk 2x1@75%, 2x1@80% C. Back Squat 2x5@80%

Tuesday A. Tall Jerk 3x5 B. Jerk 4x1@85% C. Drop Snatch 3x5 @ 75% D. Group Metcon

Thursday A. Snatch to max B. Clean and Jerk to Max

Fri/Sat A. Mobility to Max B. Group Metcon [/tab]

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