[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: airdyne, row, skip or run, then: 2-3 rounds of: 10-15 cossacks/side + 10-15 scapular push-up (3sec pause at top) + 10 bodyweight walking lunges/side [/tab]

[tab title="Group Metcons"] Monday 5 rounds for time (15min cut-off) 10 burpees + 15 wall ball (comp group=OH Squat) + 30 DU

Tuesday 2 repeats of: 4mins: 10 shuttles + 10 thrusters. 2mins rest. 4mins: 150m row + 15 ball slams, 2mins rest

Wednesday For reps: Part 1: 4min row for cals. 1min rest. Part 2: 4min: 10 box jumps (step down) + 15 KB swings to chin

Thursday 15min for quality: 30-50reps/side single leg skips + 2 TGU/side (heavy) + accumulate 30sec L-sit hold + 5-10 HSPU or 30sec HS Hold

Friday FBOMB FRIDAY!! {A. max tire flips in 45sec. B. Max ball slams in 45sec (35/50). C. 20min amrap: 6 renegade row/side + 8 push-ups + 10 bodyweight squats + 20 double unders}

Saturday 3 sets: 60sec airdyne, 60sec rest, 60sec wall ball, 60sec rest, 60sec burppes, 60sec rest

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[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 80% of today's top weight) C. Group Metcon

Workout 2 A. Bench Press. Build to a tough set of 5. B. 3 sets: Paused Bench Press (2sec pause) 3reps @ 85-90% of today's top weight, rest 90sec. C. Group Metcon

Workout 3 A. 3 sets, rest 30-60sec between exercises: Snatch Grip RDL 15 reps + 15 Bulgarian Split Squats/side + Weighted Front Plank 60sec B. Group Metcon

Workout 4 A. 5 sets, rest 30sec bewteen exercises: Pull-ups 3-5reps + 45sec side plank (or single leg side plank). B. 2-3 sets: 10-15 DB Biceps curls + 10-15 DB skull crushers. C. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Deadlift 3x3 at a challenging weight, rest 2-3min B. Pull-ups 3x4-8, rest 60sec C. Group Metcon

Workout 3 A. Back Squat: in 15min complete as many sets of 4 @ 80% as possible B. Front Squat 3x2, rest 90sec C. Group Metcon

Workout 3 A. 7min EMOM: 1-3 MU or 7min MU practice B. Bench Press 8x3 @ 75% EMOM C. 4 sets for quality: 6 tough g2o + 30sec L-sit hold

Workout 4 A. Press 5x3 every 90sec B. Weighted Chin-ups 6x3 every 90sec C. Group Metcon

Workout 5 A. 5-8min handstand practice OR 2-5 HSPU EMOM for 8min B. 4 sets: 10 Bulgarian SS + 8-10 seated DB shoulder press + 10-12 GHD hip extensions C. 4 sets: 30sec DU + 30sec rest + 30sec KB swing + 30sec rest [/tab]

[tab title="Training - Competition"] Workout 1 A. Bench Press 4x2-4. B. Paused Bench Press 2x2-4. C.2-3 sets: max weighted push-ups + max unweighted push-ups, rest 60-90sec. D Group Metcon

Workout 2 A. Front Squat 3x2.1.1 (rest 15sec inside cluster) B. Paused F Squat 2x3 with 3sec hold. C. Group Metcon

Workout 3 A1. Chin-ups 4x5-8reps, rest 30sec, A2. Bent-over Barbell Row 10reps, 3sec pause at top, rest 30sec A3. Ring Rows, max reps, rest 30sec, A4. Band Pull aparts 15-20reps. rest 2mins B. DB Hammer Curls 2-3setsx15-20reps. C. Group Metcon

Workout 4 A. 4 sets @ 40-50%: 3 jumping snatch pull + hang snatch. rest 45sec. B. 4 hard sets: High Hand Snath (at pockets) + Hang snatch (just above knee) + full snatch. C. Clean and Jerk 3x2 at 80% or higher. D. Deadlift 2x2.1.1 (rest 15sec inside cluster). E Paused Deadlift 2x4

Workout 5 A. Push Press, 5x1-3. B. 3 sets alternating: 6-10 shoulder press, rest 20sec, 4-8 push press at the same weight. rest 90sec. C. Group Metcon. D. Accumulate 3mins of handstand hold [/tab]

[tab title="Training - Weightlifting Team"] Monday A. Snatch. 6 sets: 3,2,1,3,2,1 B. Back Squat 3x2-4. plus 1xmax reps @ 80% C. 3 sets: 3 Snatch Pull + 5 Snatch Pick-up @ 115-120%

Tuesday A. Clean from block to a 3RM for the day B. Jerk from rack. 3x4 C. Group Metcon

Thursday A. Clean + Clean + Jerk to a heavy single, then 2 sets @ 90% of that weight. B. Front Squat 3x1.1.1 (try to hit heavier top set than last week - go big, last week of this protocol) C. Paused Front Squat (3sec) 2x2 C. 3 sets: 3 Clean Pull + 5 Clean Pick-up @ 115-120%

Friday/Sat A. 3 sets: 3 snatch from block + 4 OH Squats. B. Pause OH Squat 4x2, 3sec pause C. Push Press 3x4-6 D. Goup Metcon (optional) [/tab]

[tab title="Training - Powerlifting Team"]

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