[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%, then 2-3 sets of: dynamic quad stretch 45sec/side + glute start drill 6-8/side + 15-20 no money drill. [/tab]

[tab title="Group Metcons"] Monday Row 4x500m @ 90%. Rest 3-5mins between sets. Goal is for each set to be about 1-2sec faster than the previous one. Track times for each set.

Tuesday 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. 5min amrap: 7 wall ball + 7 box jumps (step down)

Wednesday A. Partner Band warm-up. B. 15mins for quality: 5 tire flips + max tempo ring rows + 100m row + 20-40sec ring support hold + 12 heavy ball slams

Thursday Closed for New Years!

Friday 4 sets: 30sec KB swings, 30sec rest, 30sec ring rows, 30sec rest, 30sec airdyne, 30sec rest, 30sec 10m shuttle runs, 30sec rest.

Saturday 12min amrap: 10 DB Deadlift + 10 DB Hang Cleans + 10 push-ups [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift build to a tough set of 8. B. Ring Rows with 2sec pause at top, 4xmax, rest 60sec. C. Group Metcon

Workout 2 A, Shoulder Press, Build to a tough 5, then 3x4-6@85% of that. B. Single Arm Front Plank 2x45sec/side. C. Group Metcon

Workout 3 A. Back Squat, build to a tough set of 8. B. Paused Back Squat 2x5 with 5sec pause (start with approx 80% of today's 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 + 8 single leg RDL/side. B.Group Metcon

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[tab title="Training - General"] Workout 1 A. 12min EMOM, even min: 2-3 MU, odd min: 3-6 HSPU B. Glute star 3x8 C. Group Metcon

Workout 2 A. Front Squat to a top set of 2. Then 5x1 @ 95% every 90sec B. Group Metcon

Workout 3 A. 3 sets, rest 60sec: 6 snatch grip RDL + 8 walking lunges/leg B. Incline DB bench 3x10+ (increase weight form last week). Rest 60sec C. Group Metcon

Workout 4 A. 4 sets for quality: 10 single leg RDL + 10 Bulgarian SS + 8 Bird dogs B. 5x3 hard pull ups every 90sec C. 3 sets, rest 45sec: 8 bicep curls + 8 lying tricep extensions D. 100 band pushdowns

Workout 5 A. 5min OH band mobility B. 4 sets, no rest: 2 TGU/arm + 10 KB swings C. 3 sets, rest 30-45sec: 10 renegade rows + 15 GHD situps D. Group Metcon [/tab]

[tab title="Training - Competition"] Same as Training-General this week. Next training cycle starts Jan 5. [/tab]

[tab title="Training - Weightlifting Team"] Monday A. Snatch from Block with 60sec rest. 4x2@70%, 4x1@75%, 3x1@80% B. Back Squat. Build to a tough set of 5, then 2x4-6@90% of that. (go for max reps on last set) C. Paused Back Squat 2x5 with 5sec pause (go down as fast as you can with control, then stop as fast as you can in the bottom position)

Tuesday A. Clean and Jerk [1+3], build to a tough set, then 2 sets @ 90% of that. B. Push Press 3x4-6 C. Group Metcon

Thursday A. Snatch 3@65%, 2@70%, 2@75%, 2x2@80% B. Tempo Squat [50x2] lowering phase 3x4-6 C. OH Squat [33x1] 3x3-4

Friday A. Clean from Block. (bar should start high on the tighs) 3x3 B. Tall Jerk. Build to a heavy set of 5. C. Push Press 2x6-8 D. Group Metcon [/tab]

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