[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: airdyne, row, skip or run, then 2-3 rounds of: 10-15 cossacks/side + quad stretch 60sec/side + 10-15 scapular pull-ups with wdie grip [/tab]

[tab title="Group Metcons"] Monday 2 sets: 3mins: 6 push-ups + 12 bodyweight squats. 1min rest. 3mins: row or aridyne. 1min rest.

Tuesday 7 sets, every 2mins: 8-10 heavy thrusters/G-to-OH at Grace 100-110% Grace Weight + 4 burpees.

Wednesday 2 sets: 3mins: 8 shuttles + 10 ball slams. 1min rest. 3mins:

Thursday 12mins for quality: 20-30sec L-sit or Front Lever Hold + 10-15 tough KB Swings OR 5 tire flips + 2 tough TGU/side


Saturday 3 sets, 1min on each station, rest 2mins between sets: max strict chin-ups + max strict push-ups + max box jumps (step down) + row. [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift build to a tough set of 8. B. 2-3 sets: Paused Deadlifts 6 reps @ approx 80% 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 set of 8, then 2x8-12@80% of today's top weight. B. Single Arm Front Plank 2x45sec/side. C. Group Metcon

Workout 3 A. Back Squat, build to a tough set of 8. B. Tempo Back Squat 2x5 with 6sec lowering phase (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 [/tab]

[tab title="Training - General"] Workout 1 A. Ankle massage 60sec/side B. 5 sets: 8-10 assisted pistols/leg + max tempo ring rows C. 3 sets, rest 60sec: 6 Bulgarian SS/leg + 6-10 pull ups D. Group Metcon

Workout 2 A. DB bench press 8,8,8,8+ (go to failure on the last set), rest 60sec B. 3 sets, rest 45sec: 8,8,8+ single arm DB row + 8,8,8+ seated DB shoulder press + 12 bent over lateral raises (2sec hold @ top) C. Group Metcon

Workout 3 A. Accumulate either 20, 30 or 45 assisted pistols/leg Front Squat 5x4, rest 2min C. Group Metcon

Workout 4 A. 4 sets: 2 TGU/arm + 6 walking lunges/leg + 5-8 chest to bar chin ups + 6-8 glute star B. 4x6 Barbell row C. 7min tabata pistol squats (20sec on, 10sec off, alternating legs)

Workout 5 A. Push Press 3x3, rest 90sec B. 4 sets, every 90sec alternate: 4 shoulder press + 3-5 tough chin ups C. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 a. Back Squat, 4@80%, 3@85%, 1@90%. B. three sets: back squats 8-12reps @ 70%, rest 30-60sec, max strict chin-ups, rest 30-60sec. C. Group Metcon

Workout 2 A. 7 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 3 A. Front Squat, build to a tough set of 2 (beat what you hit on week of Jan 26), then 5x3 at 85-90% of that weight. B. Group Metcon

Workout 4 A. 5x2-3 heavy thrusters, every 90-120sec. B. 3x8-12 push press. C. Group Metcon

Workout 5 A. Bench Press, build to a tough set of 3, then 4x3 @ 85-90%. B. 2 sets: max weighted push-ups, rest 30sec, max bodyweight push-ups, rest 90sec. C. Group Metcon


[tab title="Training - Weightlifting Team"] Monday A. 3x2 High hang snatch (at pockets) + 1 mid hang (at knee) B. Back Squat 1@90-95%, 1xmax reps @ 85%, then 2 sets of 2-5@85% C. Paused Squat 2x2 with 3sec pause as heavy as you can

Tuesday A. Clean from block 3x3 B. Push Press 8x1 EMOM (Try to beat last week). C. Shoulder Press 2x8-12 D. Group Metcon

Thursday A. Snatch 10x1 EMOM with no misses starting at 80% B. Speed Squat, 10x2 @ 75% (decend fast, stay tight and bouce hard, then up as fast as possible C. Paused Front Squat 7x1 with 3sec pause.

Fri/Sat A. Clean and Jerk 6x1 EMOM starting at 80% with no misses. B. Jerk from Rack 4x2 C. Push Press 4x2-4 D. Light Muscle Snatch 2-3 sets of 15-20 . E. Optional Group Metcon [/tab]