[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: airdyne, row, skip 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 TESTING: 12min AMRAP: 12 KB swings (to chin) + 10 box jumps 24/16 + 8 wall ball

Tuesday Option A: Make-up day for this week's testing workouts. Option B: 20 ball slams + 6 renegade rows/side (or sub 6 push-ups + 6 ring rows if can't pass torsion control test)

Wednesday TESTING. Comp Team: 4 rounds for time: row 350m + 10 OH Squat + 10 ground to shoulder. Nornal Group: "GFUNK" 15min amrap: 10 burpees + 30 double unders.

Thursday Option A: Make-up day for testing workouts. Option B: 10mins for quality: 2 TGU/side + 30-60sec weighted front plank + max HSPU or 30sec HS hold.

Friday A. Skills Testing: TBD B. 6min finisher: 10 shuttles + max push-ups

Saturday Option A: Make-up day for testing workouts. Option B: as fast as possible: BALLZ! 20-15-10-5: wall ball + ball slams [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat, build to a tough set of 8. B. tempo back squats 2x5 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 1. B. 4 sets: Paused Bench Press (4sec pause) 2reps @ 85-90% of today's top weight, rest 90sec. C. Group Metcon

Workout 3 A. 4 sets: RDL 12 reps + 10 Bulgarian Split Squats/side. B. 2 sets alternating: side-to-side band shuffles 3x10/side + 10-20/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: 10-15 DB Biceps curls + 15-20 tricep band push-downs C. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Deadlift 8,5,5 ramping sets. Rest 2min B. 3 sets, rest 60sec: 10 Bulgarian SS + max tempo ring rows C. Group Metcon

Workout 2 A. Bench Press 4x5, rest 90sec B. 5min muscle up practice or 5min AMRAP MU C. Group Metcon

Workout 3 A. 4 sets, every 90sec alternating between: 6-10 HSPU and 5 front squats B. 3 sets for quality, rest as little as possible: 8 DB push press + 10 pullups C. 5min AMRAP pullovers

Workout 4 A. 4 sets for quality: 15 heavy KB swing to chin + 300m row (emphasis on technique) + 8 renegade rows B. Group Metcon

Workout 5 A. Barbell Complex: 3 front squat + 2 push press. Work up to a heavy set. Do not miss! B. 3 sets 12 GHR, rest 60sec C. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Push Press 4x6-8. B. 3 sets alternating: DB Shoulder Press 8-12, rest 15sec, 10-15 DB lateral raise, rest 90sec. C. Group Metcon D. Accumulate 3mins of hanstand hold

Workout 2 A. Snatch from block 3x5. B. Clean and Jerk 3x3. C. Tempo Back Squat (5sec lowering phase) 3x4-6

Workout 3 A. Weighted Chin-ups 10x3 every 90sec. B. max legless rope climb in 3mins. C. C. Group Metcon

Workout 4 A. Front Squat 10x3 EMOM @ 70%. B. Paused F Squat 2x5 with 3sec hold. C. Group Metcon

Workout 5 A. 4 sets alternating: Paused Bench Press. 4x4-6, rest 60sec, max ring rows, rest 90sec. B. 2-3 sets alternating: max weighted push-ups + 10-20 back flys. C Group Metcon


[tab title="Training - Weightlifting Team"] Monday A. Snatch 7x1 EMOM with no misses, starting at 80% B. Back Squat, Build to a tough tripple, then 5x1 at today's top weight. C. Snatch Pulls 3x4 @ 110%

Tuesday A. Clean and Jerk. 3x1@90% B. Push Press 4x2-4 C. Tall Jerk 3x3, heavy D. Group Metcon

Thursday A. High Hang Snatch + Mid Hang Snatch + 2 OH Squat. 3 sets B. Front Squat, hit one tough double. C. Speed Back Squat 2@85%, then 7x2@75% EMOM

Fri/Sat A. Clean from block 3x2 B. Jerk from Rack 5x1 EMOM start at 85% C. Group Metcon [/tab]