[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: airdyne, skip, run or row, then 2-3 sets of: 2-3 rounds of: groin-hamstring-flow 45-60sec + band pull apparts 20-30reps + 8 squats with band around knee + 30-60sec active hold at bottom of squat (no band, bodyweight) [/tab]

[tab title="Group Metcons"] Monday Comp Crew: 5rounds for time: 5 ground to shoulder + 5 thrusters + 5 OH Squat + 50 double unders. Normal Workout: 12min amrap: 5 push-ups + 10 wall ball + 15 box jumps (step down)

Tuesday 3min work, 2min off: 150m row + 15 ball slams. Continue you where leave off when resuming each set.

Wednesday 5 sets for time: 10 burpees + 10 toe to bar + 25 double unders (sub=50 single skips) (15min cap)

Thursday 4 sets: 30sec shuttles, 30sec rest: 30sec airdyne, 30sec rest, 30sec push-ups, 30sec rest, 30sec row, 30sec rest.

Friday 15min for quality: 30-50reps/side single leg skips + 3 tough TGU/side + accumulate 30sec L-sit

Saturday 4 sets: max strict chin-ups + 8 walking lunges/side + max hspu or normal push-ups + 20 KB swings. [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift build to a tough set of 3. B. 2-3 sets: Paused Deadlifts 3 reps @ approx 80-85% 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 3, then 4x3@85-90% 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 3. B. Tempo Back Squat 3x2-3 with 6sec lowering phase (start with approx 80-85% 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) 4-10reps + strict chin-ups 4-8reps + 10 single leg RDL/side. B.Group Metcon

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[tab title="Training - General"] Workout 1 A. Deadlift build to a tough set of 3, then 2x3@90% of that B. 3 sets, rest 60-90sec: 8-10 toes to bar + 4-6 box jumps for quality C. Group Metcon

Workout 2 A. 4 sets, every 90sec alternating: 5 ground to overhead + 6-10 stict pullups B. 3x8 glute star C. Group Metcon

Workout 3 B. 5min muscle up practice or 5min AMRAP MU B. Front Squat 3x3, rest 90sec-2min C. Back Squat 3x5, rest 90sec-2min D. 4 sets for quality: 10 heavy unbroken wall balls + 40 DU

Workout 4 A. 4 sets, rest 60-90sec: 10 Bulgarian SS + 8-12 standing DB press + 15-20 tough KB swings B. Group Metcon

Workout 5 A. 5-8min handstand practice OR 2-5 HSPU EMOM for 8min B. Barbell Complex: 1 press + 2 push press + 2 paused front squat. Work up to a heavy set C. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. High Hang Snatch (at pockets) + Hang Snatch (at knee) + Snatch. 4 tough sets. B. Clean and Jerk 3x4. C. Deadlift 2x6-8 tough reps. D Paused Deadlift 3x4-6

Workout 2 A1. Chin-ups 4x6-12, rest 30sec, A2. Ring Rows, max reps, 3sec pause at top, rest 30sec A3. Bent-over Barbell Row 10reps, rest 30sec, A4. Band Pull aparts 15-20reps. rest 2mins B. DB Hammer Curls 2-3setsx15-20reps. C. Group Metcon

Workout 3 A. Snatch from Block 4x4. B. Clean from Block 4x4. C. Tempo Back Squat (5sec lowering phase) 3x5-7.

Workout 4 A. Push Press, build to a heavy set of 5, then 3x6-10reps. B. 3 sets alternating: 10-15 shoulder press, rest 15sec, 10-15 DB lateral raise, rest 90sec. C. Group Metcon. D. Accumulate 3mins of handstand hold

Workout 5 A. Front Squat 10x3 EMOM @ 75%. B. Paused F Squat 3x3 with 4sec hold. C. Group Metcon

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[tab title="Training - Weightlifting Team"] Monday A. Snatch 3@70%, 2@75%, 2@80%, 1@85%, 4x1@90-95% B. Back squat, build to a heavy single (no misses, go by feel), then 4x2 at 90-95% of that C. Snatch pulls 4x3@115%

Tuesday A. Clean + clean + jerk. Build to a max for the day then 2 sets at 90% B. Push press 7x1 C. Group metcon

Thursday A. 2 high snatch + 3 oh squat. 4 sets B. Front squat 3x3 C. Back squat 2x4-6

Fri/Sat A. Hang clean &jerk + clean + jerk 3 sets B. Jerk from rack 2rm, then 5x1@90-95% of that C. Group metcon [/tab]

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