10898242_10152528038857031_4361333567043488540_n [accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: airdyne, row, skip or run, then 2-3 rounds of: 10-15 cossacks/side + 8-16 tempo push-ups + 8-16 ring rows. [/tab]

[tab title="Group Metcons"] Monday A. TESTING: (Immediately after warm-up) max chin-ups in 90sec. B. Strength Work. C. TESTING: Grace (30 ground to overhead for time) OR Modified Grace: 30 thrusters for time @ 125% of "Fran Weight"

Tuesday Make-up a Testing Workout or, 10mins for quality: 3 TGU/side + 10 KB swings + 10 cal AD

Wednesday TESTING: A. Overhead Position Test. B. 15min Cindy, [20mins for Comp Stream]

Thursday Make-up a Testing Workout or, 10mins for quality: 10sec L-sit + 20sec ring support hold + 30 DUs

Friday TESTING: 500m row repeat. Row 500m, rest exactly 90sec. Row 500m. Score is your combined time, but record each separately so you can see how much drop-off there was.

Saturday Make-up a Testing Workout or: 5 sets: 30sec battling ropes, 30sec, 30sec airdyne, 30sec rest, 30sec toe to bar, 30sec rest.

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[tab title="Foundations"] Workout 1 A. Back Squat, build to a tough set of 3. B. back squats 2x5 with a 5sec pause (start with approx 75% of today's top weight) C. Group Metcon

Workout 2 A. Bench Press. Build to a tough set of 3. B. 3 sets: Paused Bench Press (4sec pause) 5reps @ 80% of today's top weight, rest 20sec, ring rows max reps, rest 40-60sec. C. Group Metcon

Workout 3 A. 3 sets, atlernating exercises: snatch grip RDL 10reps + 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: Single Arm DB Press 8-12reps + 3-6 chest to bar ching-ups+ 30sec single leg side plank (sub regular sub plank if needed) C. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Ankle massage 60sec/side B. 5-8min static hold pistol practice C. 4 sets, rest 45-60sec: 4-6 pistol squats/leg (to box or w/ hand support if needed) + 6-10 chin ups D. Group Metcon

Workout 2 A. DB bench press 4x15, rest 60sec B. 3 sets, rest 60sec: 12-15 DB shoulder press + 12-15 2 arm DB row C. Group Metcon

Workout 3 A. Back Squat 3x10, rest 2min B. 3 sets: 12 Bulgarian SS + 10-12 single leg RDL C. Group Metcon

Workout 4 A. 3 sets, rest 60sec: 12 Barbell rows + 12 walking lunges/side B. 7x2 tough pullups EMOM C. 3 sets for quality: 2 TGU/arm + 15 KB swings + 45sec weighted front plank

Workout 5 A. Push Press 4x5, rest 90sec B. 3 sets, rest 60-75sec: 6-8 shoulder press + 10 renegade rows C. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Snatch from Block 3x3. B Clean and Jerk 3x2. C. Deadlift, build to a tough set of 6, then 3x2@that weight.

Workout 2 A. Back Squat, 5x2@80% EMOM, then 1x6-8@75%. B. Muscle Snatch with slow tempo (moderate weight) 3sets: 15-20reps. C. Group Metcon

Workout 3 A. Chest to Bar Chin-ups 5x3 with a 2sec pause at top. Rest as needed. B. 3-4 sets: Ring Support Hold 20sec + max weighted push-ups + max ring rows + 30sec hollow body hold. C. Group Metcon

Workout 4 A. Front Squat, build to a tough set of 4, then 3x4 paused front squats with 5sec pause. B. Group Metcon

Workout 5 A. 10 sets: 5 unbroken ground to overhead @ 50-60%, rest 60sec. B. Group Metcon [/tab]

[tab title="Training - Weightlifting Team"] Monday A. Snatch from Block with 60sec rest: 3x2@70%, 2x2@75%, 3x1@80% B. Back Squat. 2x3.2.1 rest 15sec inside cluster, rest 3-5mins between sets. C. Pause Back Squat 2x5 with 5sec pause [15x3]

Tuesday A. Clean and Jerk [1+4}, build to a tough single, then 2 sets at 90% of that. B. Push Press 5x3 C. Group Metcon

Thursday A. Snatch 4x1@75%, 4x1@80% B. Tempo Squat [50x2] lowering phase 3x4-6 C. OH Squat [34x1] 3x4-5

Friday A. Clean from Block 3x4 (bar starts high on the thighs) B. Tall Jerk. Build to a heavy set of 6. C. Push Press 2x6-8 (try to beat last week) D. Group Metcon

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