[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: skip, run, airdyne or row, then 2-3 rounds of: groin-hamstring-flow 45-60sec + band pull apparts 20-30reps + 8 squats with band around knee + 6 squats (no-band) with 5sec pause at bottom [/tab]

[tab title="Group Metcons"] Monday Tester Make-up from last week OR: 2 sets: 3mins: 5 burpees + 5 wall ball. 2mins rest. 3mins rowing, 2mins rest.

Tuesday for 16mins, odd minutes: 7 Thursters/G-to-OH, even minutes, 3-6 strict chin-ups.

Wednesday 13mins for quality: max unbroken push-ups + 20-30sec ring support hold + 20sec Tucked Front Lever Hold OR L-Sit hold + 4 TGU/side

Thursday 2 repeats of: 2mins airdyne + 1min ball slams. rest 2mins. 3mins: 5 ring rows + 10 box jump + 10 KB swing, 2min rest.

Friday 13mins for time: 5 push-up + 10 squats + 30 double unders

Saturday for 16mins EMOM, Minute 1-8: 4-8 shoulder press @ 50%. Rest Minute 9-16: 6-8 back squat at 40% [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift build to a tough set of 5. B. Ring Rows with 2sec pause at top, 4xmax, rest 60sec. C. Group Metcon

Workout 2 A, Shoulder Press, Build to a tough 3, 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 5. B. Paused Back Squat 2x5 with 5sec pause (start with approx 75-80% of today's top weight). C. Group Metcon

Workout 4 A. 4 sets, rest 30sec between exercises: HS Push-ups (modify as needed with box and/or bands) 4-8reps + strict chin-ups 4-8reps + 8 single leg RDL/side. B.Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Ankle massage 60sec/side B. Assisted pistols (either to box or holding band/post): 5x5/leg C. 3 sets, rest 45sec: max tempo ring rows + 10 Bulgarian SS/leg D. Group Metcon

Workout 2 A. DB bench press 4x12, rest 60sec B. 3 sets, rest 60sec: 12 single arm DB row + 6-10 pullups + 10 bent over lateral raises C. Group Metcon

Workout 3 A. Accumulate (either 10, 15 or 20) assisted pistols/leg B. Front Squats 3x8, rest 2min C. Group Metcon

Workout 4 A. 3 sets for quality: 4-6 chest to bar chin ups + 20 heavy KB swings + 10 Front step ups + 45-60sec hollow body hold B. 4x10 Barbell rows C. 5min Tabata goblet squats (20sec on, 10sec off)

Workout 5 A. Push Press 4x4, rest 90sec B. 3 sets, rest 60sec: 6 shoulder press + 2-3 tough chin ups C. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Tempo Bench Press 3x8 with 4sec lowering phase. B. 2-3sets: Seated DB Press 6-10reps, rest 60sec + 20-30 band pull aparts.

Workout 2 A. Snatch, build to tough 2, then 5x1@90% of htat. B. Clean and Jerk 3x3. C. Deadlift, build to a tough 4, then 2x8@75% of that

Workout 3 a. Back Squat, build to a tough 5, then 2x12@65% of your max. B. Muscle snatch 2x15-20reps with slow tempo Rest 45-60sec. C. Group Metcon

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

Workout 5 A. Front Squat, build to a tough set of 4x2@ last weeks to weight, then 3x5 paused front squats with 5sec pause. B. Group Metcon [/tab]

[tab title="Training - Weightlifting Team"] Monday A. Snatch from block. 2x2@75%, 2x1@80%, 2x1@85% B. Back Squat. Build to a tough set of 3, then 2x3-4@90% of that. (go for max reps on last set) C. Paused Back Squat 3x2 with 3sec 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 [2+3], build to a tough set, then 1 set @ 90% of that B. Push Press 5x2 C. Group Metcon

Thursday A. Snatch 3x1@75%, 3x1@80%, 2x1@85% B. Tempo Squat [50x2] lowering phase 3x4-6 C. OH Squat [34x1] 3x4-6

Fri/Sat A. Clean from Block 3x5 (bar starts only a few inches below hip) B. Tall Jerk, Build to a heavy set of 5, then 2x5 @ 90% C. Jerk 3x4-6 D. Push Press 2x6-10 [/tab]

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