Happy Holidays y'all. [accordiontabs] [tab title="Weekly Warmup"] 2-3 rounds of: super squat mobility 60sec/side + shoulder pass throughs 15-20reps + 20 no money drill + 10 wall squats (facing wall with arms up overhead) [/tab]

[tab title="Group Metcons"] Monday 4sets: 30sec ring rows, 30sec rest, 30sec KB swings to chin, 30sec rest, 30sec pinch grip farmers walk, 30sec rest, 30sec box jumps (step down), 30sec rest

Tuesday 15mins for quality: 3 TGU/side + 5 tire flips (sub 10 heavy ball slams if needed) + 6 single leg box jumps per side (sub 10 regular box jumps OR 6 single leg RDLs if need more work on stability)

Wednesday 5 sets: 30 double unders + 10 toe to bar + 10 OH Walking Lunges Steps 15min cut-off

Thursday Closed

Friday BOXING DAY SPECIAL A. Med Ball Partner warm-up: 20reps each: chest pass + side pass left + side pass right + granny toss (throw up and forward like a KB swing). B. Medball Team relay (each person carrys a 20lb med ball and runs 10m out + 10m back + 10m out + 10m back, then passes the ball to the next person on the team). C. "G-Funk" 15min amrap: 10 burpees + 30 double unders

Saturday A. battling ropes. 20sec on, 40sec off (set 1: double wave. set 2: alternating wave. set 3: snakes. Set 4: power slams. Set 5: claps. Set 6: altnerating wave. Set 7: double wave). Rest 3-4mins.

B. 6min amrap for qualtiy: 6-8 tall box jumps (step down) + max tempo push-ups (add weight if you can do more than 15) + 20sec L-sit [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat, build to a tough set of 5. B. back squats 5x2 EMOM @ today's top weight. C. Group Metcon

Workout 2 A. Bench Press. Build to a tough set of 5. B. 3 sets: Bench Press 3 reps at todays top weight, rest 20sec, ring rows max reps, rest 40-60sec. C. Group Metcon

Workout 3 A. 3 sets, atlernating exercises: snatch grip RDL 8reps + 12 reps side step-up/side. B. 2 sets alternating: side-to-side band shuffles 3x10/side + 20-25reps no money drill. C. Group Metcon

Workout 4 A. 4 sets, rest 30sec bewteen exercises: DB Press 4-8reps + 3-6 chest to bar ching-ups+ 30sec single leg side plank (sub regular sub plank if needed) B. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. 4 sets for quality: 6 glute star/leg + 6 heavy thrusters + 12 KB swings B. 5min AMRAP MU C. Group Metcon

Workout 2 A. Front Squat to a top set of 3. Then 4x2 @ 95% ever 2min B. Group Metcon

Workout 3 A. 4 sets, rest 60sec: 10 single leg RDL + 10 bulgarian SS + 8 Bird dogs B. Incline DB bench 3x10+ (increase weight form last week). Rest 60sec C. Group Metcon

Workout 4 A. 3 sets, rest 60sec: 6 heavy Barbell rows + 30-45sec ring support hold B. 7x2-4 HSPU EMOM C. 3 sets: 10 bicep curls + 10 lying tricep extensions + 30 band pushdowns + 90sec rest

Workout 5 A. 5min OH band mobility B. 8min to work up to a 1RM TGU/arm C. 2 sets, rest 30-45sec: 8 snatch grip RDLs + 45sec hollow body hold + max tempo ring rows D. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Bully Stretch 2x90sec/side B. 4 sets: 8 tough reverse lunges (back squat style) per side + max MU in 60sec + max HS Push-ups in 60sec. C. No Money Dril 2x25. D. Group Metcon

Workout 2 A. Within 8 mins, work up to a tough power clean. Then 3 unbroken power cleans @ 75% ever 45sec for 8-10 sets. If you can't complete a set, rest an extra 45-60sec before attempting the next one.. B. Group Metcon

Workout 3 A. Overhead mobility pre 6mins. B. 5 sets: 8 push press @ approx 70%, rest 45sec, 4-8 strict chest to bar chin-ups, rest 45sec. C. Group Metcon

Workout 4 A. Back Squat, build to a tough set of 3 that feels like 8.5/10, then 3x6 paused squats with 5sec pause. B. Group Metcon

Workout 5 A. OH Mobility Prep. B. 5 sets: 3-6 skin the cat + 60sec max HSPU + 6 single leg RDL/side. C. side laying DB external rotations 2-3 sets of x15/side with slow tempo. D Group Metcon


[tab title="Training - Weightlifting Team"] Monday A. Snatch Cluster [rep 1 from hips, rep 2 from about knee, rep 3 from floor. Don't drop the bar, keep your grip on it] Build up to a max with the cluster, then drop down 15% for 2 more sets. B. Front Squat 3x4-6 C. Paused Front Squat 2x5 with 4sec pause

Tuesday A. Jerk from rack. 5x2@80% B. Push Press 3x4-6 C. Group Metcon

Thursday A. Snatch from block 3x3@70% B. Clean from Block. Build to a tough triple, then 2x4@90% of that. C. Back Squat. 3x3.2.1 rest 15sec inside cluster, rest 3-5mins between sets.

Fri/Sat A. 3 Drop Snatch + 3 Paused OH Squat. Build to a max in this, then 2 sets @ 85-90% of that. B. Group Metcon [/tab]