[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70% airdyne, row, skip or run, then 2-3 rounds of: 60sec/side glute stretch (pigeon pose style) + 15-20 groiners/side + 15-20 scapular push-ups. [/tab]

[tab title="Group Metcons"] Monday A. TESTING: (Immediately after warm-up) max chin-ups in 90sec. B. Normal Strength Work. C. TESTING: Grace (30 ground to overhead for time) OR Modified Grace: 30 thrusters for time @ 125% of "Fran Weight" *compare to week of Jan 5 2015

Tuesday Light day or Make-up day: Make-up a Testing Workout or, 10mins for quality: 3 TGU/side + 10 KB swings + 10 cal AD

Wednesday TESTING: 15min Cindy, 20mins for Comp Stream *compare to week of Jan 5 2015

Thursday Light day or Make-up day: Make-up a Testing Workout or, 10mins for quality: 10sec L-sit + 20sec ring support hold + 30 DUs

Friday TESTING: 500m row repeat. Row 500m, rest exactly 90sec. Row 500m. Score is your combined time, but record each seperately so you can see how much drop-off there was. *compare to week of Jan 5 2015

Saturday Light day or Make-up day: Make-up a Testing Workout or: 5 sets: 30sec battling ropes, 30sec, 30sec airdyne, 30sec rest, 30sec toe to bar, 30sec rest. [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift build to a tough set of 5. B. 2-3 sets: Paused Deadlifts 4 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 5, then 2x4-6@90% of today's top weight. B. Single Arm Front Plank 2x30-60sec/side. C. Group Metcon

Workout 3 A. Back Squat, build to a tough set of 5. B. Tempo Back Squat 2x3-4 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. 5min AMRAP pistol squats (alternating legs) B. Back Squat, build to 85% for one set of max reps. Then 2x3@80-85% C. Group Metcon

Workout 2 A. DB bench press 3xmax, rest 90sec 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. Ankle massage 60sec/side B. 10min EMOM 3-8 pistols/leg C. 4 sets of max pull ups, rest 90sec D. Group Metcon

Workout 4 A. 4 sets for quality: 1 tough TGU/arm + 5-8 tough chin ups + 6 walking lunges/leg + 10 glute star B. 4x5 Barbell row C. 2 sets: 5min tabata pistol squats (20sec on, 10sec off, alternating legs), rest 2min between sets. Try to beat total reps from last week

Workout 5 A. Push Press 1RM B. 4 sets, every 60sec alternate: 2-3 tough shoulder press + 3-5 tough chin ups C. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Bench Press, build to a tough set of 2, then 4x2 @ 90%. B. 1 set max push-ups. C. Group Metcon

Workout 2 A. Front Squat 1RM. B. Snatch. from block, build to a Build to a tough double, then 2x1@ 90%. C. Clean and Jerk, 3x1@85%.

Workout 3 A. 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. Speed Back Squat 6x2@70%. EMOM. B Group Metcon

Workout 5 A. Deadlift to a tough single. B. 4 rounds for quality: 5 deadlift @ 60% + max HSPU + max ring rows. [/tab]

[tab title="Training - Weightlifting Team"] Monday A. Snatch 7x1 EMOM with no misses, starting at 80%. B. Back Squat 5x1-2 @ 90-95%, no misses C. Paused Squat 4x1

Tuesday A. Clean and Jerk. Build to a tough single at about 90% (no misses), then 2x2@10% less B. Push Press 3x4-6 C. Tall Jerk 4x4-6 (as heavy as you can) D. Group Metcon

Thursday A. 2 High Hang Snatch + 3 OH Squat. 3 sets. B. Squat, 2@85%, then 7x2@70% EMOM C. Front Squat, hit one tought set of 3 (leaving a rep in the tank), then drop 5% and hit another 1x3

Fri/Sat A. Clean from block. 3x3 B. Jerk from Rack 5x1 EMOM. Start at 80% C. Group Metcon [/tab]

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