[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: airdyne, skip, run or row, then 2-3 sets: 2-3 rounds of: 60sec/side glute stretch (pigeon pose style) + 15-20 groiners/side + 15-20 scapular push-ups


[tab title="Group Metcons"] Monday 7 sets for time: 30 double unders + 15 wall ball + 5 toe to bar (15min cut-off)

Tuesday 3 sets: 60sec airdyne, 60sec rest, 60sec shuttles, 60sec rest, 60sec ball slams, 60sec rest

Wednesday 15mins for quality: 30-50 single leg skips (last week of this!) + 2 tought TGU/side + 4-8 strict chin-ups + 45sec weighted front plank

Thursday 12min amrap: 200m row/200m run/15cals airdyne + 10 ground to shoulder (OH Squats for comp group) + 12 walking lunges (6/side) +

Friday 2 sets: 3mins row. 2min rest. 3mins: 3 burpees + 6 box jumps. 2min rest.

Saturday 20-15-10 wall ball + ball slams + box jump (step down) [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat, build to a tough set of 8. B. Speed back squats 5x3 EMOM @ 90-100% of today's top weight C. Group Metcon

Workout 2 A. Bench Press. Build to a tough set of 3. 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: 12 RDL + 20 walking lunges + 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 7x3 @ 80% every 90sec B. Pull-ups 3x8-12, rest 60-90sec C. Group Metcon

Workout 2 A. Back Squat: in 15min complete as many sets of 1-2 @ 90% as possible B. Front Squat 3x1-2, rest 90sec C. Group Metcon

Workout 3 A. 8min EMOM: 1-3 MU or 8min MU practice B. Bench Press 4x4 at a heavy weight, rest 1.5-2min C. 4 sets for quality: 8-12 incline DB bench press + 8-12 single arm DB row + 8-12 lying tricep extensions

Workout 4 A. Press 5x2 every 90sec. Then 1x6-10 @ 80% of the heaviest weight for the day B. Weighted Chin-ups 6x2 every 90sec C. Group Metcon

Workout 5 A. 5-8min handstand practice OR 2-5 HSPU EMOM for 8min B. 4 sets, rest 90sec: 8 Bulgarian SS/leg + 6-8 DB shoulder press + max tempo ring rows C. 3 sets, rest 30-45sec: 10 heavy KB swing + 10 toes to bar [/tab]

[tab title="Training - Competition"] Workout 1 A. Max unbroken sets of 3 chin-ups in 8mins. B. Max unbroken sets of 4 ring rows in 5mins. C. Band Pull Aparts 3x15-20 D. Group Metcon

Workout 2 A. Snatch build to a tough set of 3, then 2x3@90% of that. B. Clean from block build to a tough double. C. Back Squat 3x4-6

Workout 3 A. Push Press to a max set of 3. B. 3-4 sets sets alternating: 4-6 shoulder press, rest 20sec, 3-6 push press at the same weight. rest 90sec. C. Group Metcon. D. Accumulate 3mins of handstand hold

Workout 4 A. Front Squat to a tough set of 3, then 6x2 EMOM @ 85% of today's top weight. C. Group Metcon

Workout 5 A. Scapular Chin-ups 2x10. B. Weighted Chin-ups 13x1-2 every 60-90sec. C. Group Metcon [/tab]

[tab title="Training - Weightlifting Team"] Monday A. Snatch 3x2@70%, 2x1@80%, 2x1@85% B. Back Squat, Build to a tough 5 C. Snatch Pull 3x3@115%

Tuesday A. Clean and Jerk 3x1@70%, 2x1@80%, 2x1@85% B. Front Squat 3x3@85% C. Group Metcon (optional)

Thursday A. Snatch 4x1 EMOM @ 75%, 3x1 EMOM @ 80% B. Clean and Jerk 3x1@80% C. OH Squat, 2x2@110% snatch 1RM

Fri/Sat A. Snatch to Max B. Clean and Jerk to Max [/tab] [/accordiontabs]