[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: skip, row, airdyne 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 7 rounds: 12 wall ball + 12 box jumps + 12 KB swings (15min cut-off)

Tuesday 2 repeats: 4mins: 8 shuttles + 8 ball slams. 2mins rest. 4mins: 100m row + max push-ups. 2min rest

Wednesday 15min for quality: 30-50reps/side single leg skips + 4 TGU/side (heavy) + 5-10 strict toe to bar + 45sec weighted front plank.

Thursday 2 sets: for reps/cals. 2min row for cals. 1min rest. 2min wall ball (OH Squats for Comp group). 1min rest. 2mins double unders, 1min rest.

Friday 4 sets: 30sec battling ropes. 60sec rest. 30sec airdyne. 60sec rest. 30sec shuttles. 60sec rest.

Saturday 6 sets each: in teams of 2, with only one team member working at a time (rotate every round): 7 burpees + 7 ground to overhead (dumbbell variation is below knee to overhead). [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift build to a tough set of 5. B. 2-3 sets: Paused Deadlifts 3reps @ 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 8, then 2xmax reps @ 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. Speed Back Squat. 4x3 EMOM @ 70% of today's top weight 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, or just HS hold) 4-10reps + strict chin-ups 4-8reps + 6 single leg RDL/side with 3sec pause @ back. B.Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Deadlift: build to a 2RM then 2-3x2@90% B. Pull-ups 3x6-10, rest 60sec C. Group Metcon

Workout 2 A. Back Squat: in 15min complete as many sets of 3 @ 85% as possible B. Front Squat 3x2-3, rest 90sec C. Group Metcon

Workout 3 A. 7min EMOM 2-5 HSPU B. Bench Press 4x2 at heavy weight, rest 1.5-2min C. 4 sets for quality: 8-12 incline DB bench press + 8-12 DB row + 8-12 lying tricep extensions

Workout 4 A. 4 sets for quality: 5 heavy g2o + 60sec weighted front plank B. max rope climb in 3mins C. Group Metcon

Workout 5 A. 4 sets, rest 90sec: 5 shoulder press + 15KB swings + 8 walking lunges/leg B.Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Snatch 5x3 @ approx 80%. B. Clean from block 3x3. C. Back Squat 3 hard sets of 2-4

Workout 2 A. Weighted Chin-ups 12x1-2 every 60-90sec. B. max rope climb in 3mins. C. Group Metcon

Workout 3 A. Front Squat to a tough set of 5, then 7x2-3reps EMOM @ 85% of today's top weight. C. Group Metcon

Workout 4 A. Bench Press 3x2.1.1. B. Paused Bench Press 2x3. C Group Metcon

Workout 5 A. 4 sets @ 40-50%: 3 jumping snatch pull + hang snatch. rest 45sec. B. 4 hard sets: 3 Hang snatch (just above knee). C. Clean and Jerk 5x1@85% D. Deadlift 2x2.1.1 (rest 15sec inside cluster). E Paused Deadlift 2x4 [/tab]

[tab title="Training - Weightlifting Team"] Workout 1 A. Snatch to a max single, then drop 25% and build to a max set of 3 (complete 2-4 sets of 3reps to achieve your max). B. Back Squat. Build to a tough set of 3, then 2x4-6 C. 3 set: 4 Snatch Pull + 5 snatch pick-up @ 105-120%

Workout 2 A. Clean from Block. 6x1 EMOM @ 80% B. Jerk from Rack: build to a tough set of 3, then 5x1 at that weight C. Group Metcon

Workout 3 A. Clean and Jerk to a heavy single, then 3x2@85-90% of that weight. B. Front Squat, to a heavy single, then 4x2 @ approx 90% C. 3 heavy sets: 3 CleanPull + 3 clean pick-up + 6 RDL

Workout 4 A. build to a max for the day: 2 Snatch from Block + 2 paused OH Squat. B. OH Squat: 3 tough sets of 5. C. Push Press 2x6-8 [/tab]