[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: row, skip, airdyne or row, then 2-3 sets of: glute side shuffles 3x10-15/side + 15-20 no money drill + quad self massage 60sec/side (use lacrosse ball) [/tab]

[tab title="Group Metcons"] Monday 2 sets for reps: 90sec burpees, 30sec rest, 90sec rowing for cals, 30sec rest, 90sec double unders, 30sec rest

Tuesday 3sets: 60sec wall ball, 60sec rest, 60sec airdyne, 60sec rest. 60sec shuttles, 60sec rest.

Wednesday 6 sets for time: 10 walking lunge steps (5/side) + 20 KB swings (to chin) + 30 double unders (60 regular skips) *comp group do OH Squats instead of walking lunges

Thursday 2 repeats of: 4mins 20 "rope slams" on battling ropes (sub ball slams if too many people) + row 150m, 2mins rest. 4mins of: 5 pull-ups + 10 ground to shoulder (dumbbell from just below knee or barbell for advanced trainees)

Friday 15min for quality: 30-50reps/side single leg skips + 5 tough TGU/side + accumulate 30sec L-sit hold

Saturday For time: 9 sets for time: 4 burpees + 6 ball slams + 8 box jumps (step down) [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift build to a tough set of 8. B. 2-3 sets: Paused Deadlifts 5reps @ 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 1, then 4x1-2@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 8. B. Tempo Back Squat (at same weight) 3x3-4reps with 6sec lowering phase. C. Group Metcon

Workout 4 A. 4-5 sets, rest 20-30sec 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 Metco [/tab]

[tab title="Training - General"] Workout 1 A. Deadlift 8x3 @ 75% for speed, rest 60sec B. 3 sets, rest 60sec: max strict pullups + 3 TGU/arm C. Group Metcon

Workout 2 A. 5min muscle up practice or 5min AMRAP MU B. Back Squat: in 15min complete as many sets of 5 @ 75% as possible C. Group Metcon

Workout 3 A. 8min EMOM alernating: 1) 5-8 toes to bar and 2) 2-4 HSPU B. Bench Press 4x4-6, rest 90sec C. 5 sets for quality: 10 ground to OH + 5 high box jumps + 50 DU

Workout 4 A. Weighted Chin-ups 10x2-4 every 90sec. B. max rope climb in 3mins C. Group Metcon

Workout 5 A. OHS 3x3 (1sec pause @ bottom), rest 60sec B. 3 sets, 30-45sec: max tempo ring rows + 12 GHD situps C. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Front Squat 6x3@80% every 90-120sec B. Paused F Squat 3x2 with 5sec hold. C. Group Metcon

Workout 2 A. Push Press, build to a heavy set of 2, then 4x2-4@90% of that. B. 3 sets alternating: 6-10 shoulder press, rest 15sec, 10-15 DB lateral raise, rest 90sec. C. Group Metcon. D. Accumulate 3mins of handstand hold

Workout 3 A. 4 sets @ 40-50%: 3 jumping snatch pull + hang snatch. rest 45sec. B. 5 sets: High Hang Snatch (at pockets) + Hang snatch (just above knee). C. Clean and Jerk 3x3 at 80% or higher. D. Deadlift 2x2-4 tough reps. E Paused Deadlift 2x6

Workout 4 A. Weighted Chin-ups 10x2-4 every 90sec. B. max rope climb in 3mins. C. Group Metcon

Workout 5 A. Snatch from Block 3x5. B. Clean from Block 3x5. C. Tempo Back Squat (5sec lowering phase) 5x2-4 [/tab]

[tab title="Training - Weightlifting Team"] Monday A. Snatch. 6 sets: 3,2,1,3,2,1 B. Back Squat 3x plus 1xmax reps @ 77% C. 4 sets: 3 Snatch Pull + 4 Snatch Pick-up Drill @ 115 %

Tuesday A. Clean from block to a a 2RM B. Jerk from rack, 4x3 C. Group Metcon

Thursday A. Clean and Jerk to a heavy double, then 2x1 at that weight. B. Front Squat 3x1.1.1 (try to hit a heavier top set than last week) C. Paused Front Squat 2x3 (3sec pause) D. 3 sets: 3 clean pulls + 4 clean pick-up drill.

Friday/Sat A. 3 tough sets: 2 High Hang Snatch + 2 mid hang snatch + 2 OH Squats B. Paused OH Squat 3x3, 3sec pause C. Push Press 3x2-4 D. Group Metcon [/tab]

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