[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: skip, airdyne, row or run, then 2-3sets: 2-3 rounds of: 10 glute bridges 3sec pause at top + 60sec calf stretch/side + 10 ring rows [/tab]

[tab title="Group Metcons"] Monday For 18mins: odd mins: 4-5 heavy thrusters/G-to-OH at 115-125% grace weight, even minutes: 3-5 strict chin-ups

Tuesday 13mins for quality: accumulate 20-30sec L-sit for Front Lever Hold + 4 TGU/side + 60sec of double or trippled under practice

Wednesday A. 3 sets: 2mins row. 90sec rest. *try to add 5m to each set. B. 2 sets: 2mins: 5 burpees + 5 wall ball. Rest 90sec

Thursday 15min amrap: 4 pull-ups, 6 push-ups, 8 ball slams, 12 air squats

Friday 2 sets: 2mins row. 1min rest. 2mins: 6 shuttles + 4 burpees, 1min rest. 2mins: airdyne, 1min rest.

Saturday 9 sets: Every 2mins: 8 unbroken heavy thrusters/G-to-OH + 8 box jumps (step down). [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat, build to a tough set of 5. B. tempo back squats 2x5 with a 5sec lowering phase (at approx 75-80% of today's top weight) C. Group Metcon

Workout 2 A. Bench Press. Build to a tough set of 5. B. 3 sets: Paused Bench Press (4sec pause) 3reps @ 90% 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 15reps + 15 reps side step-up/side. B. 2 sets alternating: side-to-side band shuffles 3x10/side + single leg calf raises. C. Group Metcon

Workout 4 A. 5 sets, rest 30sec bewteen exercises: Chin-ups 3-5reps + 45sec weighted front plank. B. 2-3 sets: 15-20 DB Biceps curls + 15-20 tricep band push-downs C. Group Metcon

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[tab title="Training - General"] Workout 1 A. Ankle massage 60sec/side B. 10min EMOM 2-6 pistols/leg C. 3 sets, rest 45sec: max tempo ring rows + 10 front step ups/leg D. Group Metcon

Workout 2 A. DB bench press 4x8 (try a little heavier than last week), rest 60sec B. 3 sets, rest 45sec: 10 2 arm DB row + 5-8 chin ups + 12 bent over lateral raises (2sec old @ top) C. Group Metcon

Workout 3 A. Accumulate either 15, 25 or 40 assisted pistols/leg B. Back Squat 5x5, rest 2min C. Group Metcon

Workout 4 A. 3 sets: 5-8 chest to bar chin ups + 20 heavy KB swings + walking lunges 10/leg + 45-60sec hollow body hold B. 5x6 Barbell row C. 5min tabata pistol squats (20sec on, 10sec off, alternating legs)

Workout 5 A. Push Press 4x3, rest 90sec B. 3 sets, rest 60sec: 5 press + 10 heavy renegade rows C. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. 6 sets: Ring Support Hold 15-30sec. Rest 30-60sec + 3-6 skin the cat, rest 30-60sec. B. accumulate 4mins of handstand hold vs wall. C. Group Metcon

Workout 2 A. Front Squat, build to a tough set of 4 (beat what you hit on week of Jan 5), then 5x2 at that weight. B. Group Metcon

Workout 3 A. 6 sets EMOM: 6 unbroken push press. B. 5 sets EMOM, 3 tough thrusters. C. Group Metcon

Workout 4 A. Bench Press, build to a tough set of 5, then 3x5 @ 85% with 4sec lowering phase. B. 2 sets: shoulder press 8-12reps + max push-ups, rest 90sec. C. Group Metcon

Workout 5 A. Snatch. Build to a tough double, then 7x1 @90% of that every 60-90sec. B. Clean and Jerk, Build to a tough double, then 4x1@90% of that. C. Deadlift to a tough double, then 2x6@80-85% of that. [/tab]

[tab title="Training - Weightlifting Team"] Monday A. Snatch. 3x3 B. Back Squat, 1@90%, then 1xmax @ 80% C. Paused Squat 5x2 with 3sec pause

Tuesday A. Clean and Jerk to a tough double, then 2x3@85% of that. B. Push Press 8x1 EMOM C. Group Metcon

Thursday A. Snatch 10x1 EMOM, with no misses starting at 80%, build by feel. B. Speed Squat, 10x2 @ 70% (decend fast, stay tight and bouce hard, then up as fast as possible C. Paused Front Squat. 5x2 with 5sec pause

Fri/Sat A. Clean and Jerk 6x1 @80-85% EMOM B. Jerk from rack. 3x3. C. Push Press 3x4-6 D. Light muscle snatch 2-3 sets of 15-20 E. Optional Metcon [/tab]

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