[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70% run, row, skip or airdyne, then 2-3 rounds of: glute side shuffles 3x10-15/side + 15-20 no money drill + overhead band mobility 60sec/side [/tab]

[tab title="Group Metcons"] Monday 3 sets every 2mins: 5 thrusters/G-to-OH at 110-120% Grace weight. Then 4 sets every 2mins: 10 thrusters or G-to-OH at Grace Weight.

Tuesday 3mins: row. 1min rest. 3mins: 6 shuttles + 4 burpees. 1min rest. 3mins airdyne. 1min rest. 3mins: 6 shuttles + 4 burpees. 1min rest. 3mins row.

Wednesday AMRAP in 14mins: 40 double unders + 30 wall ball + 20 burpees + 10 toe to bar

Thursday 12mins for quality: 20-30sec L-Sit + 5 Wall Walks (or 20-30sec handstand hold) + 10-15 tought KB Swings

Friday 12mins EMOM: 5 Thrusters or G-to-OH at 100-110% Grace Weight.

Saturday 2 sets: 3mins: 5 box jumps + 10 push-ups. 1min rest: 5 pull-ups + 15 body weight squats. [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat, build to a tough set of 3. B. tempo back squats 2x3 with a 6sec 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 3. B. 3 sets: Paused Bench Press (4sec pause) 3reps @ 85% of today's top weight, rest 20sec, ring rows max reps, rest 40-60sec. C. Group Metcon

Workout 3 A. 4 sets: RDL 8 reps + 6 Bulgarian Split Squats/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: Pull-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


[tab title="Training - General"] Workout 1 A. Ankle massage 60sec/side B. 10min EMOM 3-8 pistols/leg C. 3 sets, rest 45sec: 8 front step ups/leg + 5-8 chest to bar chin ups D. Group Metcon

Workout 2 A. DB bench press 3x8 + 1x8+ (rest/pause, go to failure, rest 20sec and repeat), rest 60sec B. 3 sets, rest 45sec: 8 2 arm DB row + 5-8 chin ups + 12 bent over lateral raises (2sec old @ top) C. Group Metcon

Workout 3 A. Accumulate either 20, 30 or 45 assisted pistols/leg B. Back Squat 5x3, rest 2min C. Group Metcon

Workout 4 A. 4 sets for quality: 5-8 tough chin ups + 20 heavy KB swings + 60sec weighted front plank + 8-10 glute star B. 4x5 Barbell row C. 2 sets: 5min tabata pistol squats (20sec on, 10sec off, alternating legs), rest 2min between sets

Workout 5 A. Push Press 3x2, rest 90sec B. 4 sets, every 90sec alternate: 3 shoulder press + 12 heavy renegade rows C. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Snatch. Build to a tough double, then 3x2 @85-90% of that every 60-90sec. B. Clean and Jerk, Build to a tough double, then 3x2@85-90% of that. C. Deadlift. 3x6@75-80%

Workout 2 a. Back Squat, 4@80%, 2@85%, 10x3 EMOM @ 70%. (go for max reps on last set) B. Paused Back Squat 2x5@ 60% C. Group Metcon

Workout 3A. 7 sets: 3-6 skin the cat, rest 30-60sec. 50 single leg skips per side, rest 30-60sec B. accumulate 4mins of handstand hold vs wall. C. Group Metcon

Workout 4 A. Front Squat, 3x1.1.1 as heavy as possible. Rest 15sec inside cluster. Rest 3mins between sets. B. Group Metcon

Workout 5 A. 5x1-2 heavy thrusters, every 90-120sec. B. 2x10-15 @ 50% push press. C. Group Metcon [/tab]

[tab title="Training - Weightlifting Team"] Monday A. 3x3 High Hang Snatch (at pockets) B. 1xmax reps @ 90%, 5x1-2@85% every 2mins C. Paused Squat 3x2 with 3sec pause

Tuesday A. Clean form block 4x2 B. Jerk 7x1 EMOM. Start at 80% C. Group Metcon

Thursday A. Snatch 10x1 EMOM with no misses starting at 80% B. Speed Squat 12x1 EMOM @ 80% C. Tempo Front Squat [50x2] 3x4-6

Fri/Sat A. Clean and Jerk. Build to a 2RM, then 6x1 EMOM @ 90% of that. B. Jerk from Rack 3x3 C. Push Press 3x6-8 D. Optional Group Metcon [/tab]