[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70% run, airdyne, row or skip, then 2-3 rounds of: 5 groiners/side + hip flexor stretch 60sec/side + 20-30 no monery drill [/tab]

[tab title="Group Metcons"] Monday 4 sets: Row 600m. Rest 2-4mins. Aim for each set to be 1-2sec faster than the previous.

Tuesday 15mins: 6 ring rows + 6 push-ups + 10 wall ball

Wednesday for 16mins, odd minutes: 6 Heavy Thursters/G-to-OH, even minutes, 3-4 tempo chin-ups [explosive up and 3sec down].

Thursday 13mins for quality: max unbroken push-ups + 20sec Tucked Front Lever Hold OR L-sit Shold + 20 band pull aparts + 60sec double under practice


Saturday 2 repeats of: 3min airdyne @ 90%. rest 2min. 3min of 4 burpees + 6 tough ball slams. rest 2mins [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat, build to a tough set of 8. B. back squats 2x5 with a 7sec pause (start with approx 80% of today's top weight) C. Group Metcon

Workout 2 A. Bench Press. Build to a tough set of 8. B. 3 sets: Paused Bench Press (4sec pause) 4reps @ 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 between exercises: Single Arm DB Press 6-8 reps with 5sec pause at top + 3-6 chest to bar chin-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. 5x6 Assisted pistols/leg C. 3 sets, rest 60sec: 12 front step up/leg + 8-10 chin ups D. Group Metcon

Workout 2 A. DB bench press 4x10, rest 60sec B. 3 sets, rest 60sec: 10-12 seated DB shoulder press + 10-12 2 arm DB row C. Group Metcon

Workout 3 A. Accumulate either 15, 20 or 30 assisted pistols/leg B. Back Squat 3x8, rest 2min C. Group Metcon

Workout 4 A. 3 sets for quality: walking lunges 8/leg + max tempo ring rows + 60sec weighted front plank + 5-8 chest to bar chins B. 4x8 Barbell rows 9min EMOM min 1: 1-2 TGU/arm, min 2: 2-4 rope climbs, min 3: 5-8 tough thrusters

Workout 5 A. Push Press 3x3,2,1 rest 15sec between clusters, 90sec between sets B. 3 sets, rest 60sec: 5 shoulder press + 8 renegade rows C. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. 6 sets: 8 unbroken ground to overhead @ 55-65%, rest 60-90sec. B. Group Metcon

Workout 2 A. Tempo Bench Press 4x4-6 with 4sec lowering phase. B. 2-3 rounds with no rest: Seated DB Press 6-10reps, max ring rows, 20-30 band pull aparts. C. Group Metcon

Workout 3 A. Snatch from block 3x4. B. Clean and Jerk, build to a tough set of 2, then 3x2@85% of that. C. Deadlift, build to a tough 3, then 2x5@85% of that

Workout 4 a. Back Squat, 3x2@85%, then 3x10 @ 55%, rest 60sec between sets. B. Muscle snatch 2x15-20reps with slow tempo Rest 45-60sec. C. Group Metcon

Workout 5 A. Chest to Bar Chin-ups 7x2-4 with a 2sec pause at top. Rest as needed. B. 3-4 sets: max weighted push-ups + max ring rows + 40sec hollow body hold. C. Group Metcon [/tab]

[tab title="Training - Weightlifting Team"] Monday A. Snatch from block. 2x2@75%, 2x2@80%, 2x1@85% B. Back Squat. 3x3.1.1 rest 15sec inside cluster, rest 3-5mins between sets.

Tuesday A. Clean and Jerk. Build to a tough double with no misses, then 3x2 @ 85% of that. B. Push Press 10x1 EMOM C. Group Metcon

Thursday A. Snatch 4x1@75%, 4x1@80%, 4x1@85% B. Back Squat 3x4-6 leaving one to two reps in the tank C. Paused Front Squat 3x4 with 4sec pause (lower down as you can, stick your pause, then up as fast as you can)

Friday A. Clean from the Block 6x2 every 90sec B. Tall Jerk, build to a tough set of 3, then 3x4 @ 90% of that. C. Jerk 4x2-3 D. Push Press 2x6-10 [/tab]