[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: skip, row, airdyne or run, then 2-3 rounds of: glute star 6-8/side + 10 inch-worms + 20 shoulder pass-throughs [/tab]

[tab title="Group Metcons"] Monday 15min amrap: 5 push-up, 5 ring row, 10 air squats, 20 double unders

Tuesday 3 sets: 2mins: row @ 85%, 1min rest, 2mins amrap: 3 burpees + 5 wall ball, 1min rest.

Wednesday 15mins for Quality: 6 tough walking lunges/side + 6-10 chin-ups + 10-15 tough KB swings + accumulate 20-30sec L-sit or front lever hold

Thursday For 16mins, odd mins: 7 heavy thrusters. Even mins: 30sec double unders *for thrusters, pick a weight the same or slightly higher than your 'Grace' weight from Jan 5

Friday 2 sets: 2mins airdyne, 1min rest, 2min 10m shuttles, 1min rest, 2min 5 ball slam + 5 box jumps. 1min rest

Saturday 15mins for Quality: 3-5 tire flips + accumulate 20-30sec L-sit or front lever hold + max unbroken push-ups + 60sec double or tripple under practice [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift build to a tough set of 3. B. 2-3 sets: Deadlift 10 reps @ 60% of today's top weight + max ring rows with 2sec pause at top. C. Group Metcon

Workout 2 A, Shoulder Press, Build to a tough single, then 5x2 EMOM @ 85-90% of that. B. Single Arm Front Plank 2x45sec/side. C. Group Metcon

Workout 3 A. Back Squat, build to a tough set of 3. B. Paused Back Squat 2x3 with 5sec pause (start with approx 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 + 10 single leg RDL/side. B.Group Metcon

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[tab title="Training - General"] Workout 1 A. Ankle massage 60sec/side B. 4 sets: 6-10 assisted pistols + max tempo ring rows C. 3 sets, rest 60sec: 8 Bulgarian SS/leg + 5-8 chest to bar chin ups D. Group Metcon Workout 2 A. DB bench press 5x8, rest 60sec B. 3 sets, rest 45sec: 10 single arm DB row + 6-10 pullups + 10 bent over lateral raises (2sec hold @ top) C. Group Metcon Workout 3 A. Accumulate either 15, 25 or 40 assisted pistols/leg B. Front Squats 4x6, rest 2min C. Group Metcon Workout 4 4 sets: 3 TGU/arm + 8 glute star + 45-60sec single leg side plank/side + 15 heavy KB swings B. 4x8 Barbell rows (heavier than last week) C. 7min tabata goblet squats (20sec on, 10sec off) Workout 5 A. Push Press: build to a 3RM B. 3 sets, rest 60sec: 3 shoulder press + 2-3 tough chin ups C. Group Metcon [/tab]

[tab title="Training - Competition"] TRAINING-COMP Workout 1 A. Front Squat. Build to a tough double, then 3x2@90% of that. B. Paused Front Squat 2x3 with 5sec pause. C. Group Metcon

Workout 2 A. 7 sets: touch-and-go PC + Push Press. 6 reps EMOM. B. 4 sets. 5 tough thrusters EMOM. C. Group Metcon

Workout 3 A. Tempo Bench Press 3x8 with 4sec lowering phase. B. 2-3sets: Seated DB Press 6-10reps, rest 60sec + 20-30 band pull aparts. C. Group Metcon

Workout 4 A. Snatch from block. Build to a tough triple, then 3x3@85-90% of that. B. Clean and Jerk, 8x1 EMOM @ 75-80%. C. Deadlift, build to a tough 5x1@ last week's top weight (that you used for a triple), then 2x6@80% of that.

Workout 5 A. Back Squat, within 10mins, quickly build to 1@90% B. three sets: back squats 10-15reps @ 60%, rest 30-60sec, max strict chin-ups, rest 30-60sec. C. Muscle snatch 2x15-20reps with slow tempo Rest 45-60sec. D. Group Metcon

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[tab title="Training - Weightlifting Team"] Monday A. Hang snatch. build to a tough triple., then 3x3@80% of that. B. Back Squat. Build to a tough set of 5 (try to beat what you did on Dec 28), 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 to a tough triple, then 2x3@80%. B. Push Press 5x3 every 90-120sec C. Group Metcon

Thursday A. Snatch 10x1 EMOM with no misses. start at 80%, build by feel keeping technique & speed as priority. B. Speed Back Squat, 8x2 @ 65% (descend fast, stay tight and bounce hard, then up as fast as possible) C. Paused Front Squat 3x3 with 5sec pause (lower down fast, stick your pause, then up as fast as you can)

Fri/Sat A. Hang clean + Clean + 2 Jerk. 5 sets. B. Jerk from Rack. 3x4 C. Push Press 3x6-8 D. Light muscle snatch (with control, not speed) 2-3 sets of 15-20reps. [/tab]

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