[accordiontabs] [tab title="Weekly Warmup"] 2-3 rounds of: 10-15 cossacks/side + 10-15 ring rows + 6-15 slow tempo push-ups + quad stretch 60sec/side [/tab]
[tab title="Group Metcons"] Monday TESTING: 12min AMRAP: 12 KB swings (to chin) + 10 box jumps 24/16 + 8 wall ball
Tuesday Option A: Make-up day for this week's testing workouts. Option B: 20 ball slams + 6 renegade rows/side (or sub 6 push-ups + 6 ring rows if can't pass torsion control test)
Wednesday TESTING. Comp Team: 4 rounds for time: row 350m + 10 OH Squat + 10 ground to shoulder. Nornal Group: "GFUNK" 15min amrap: 10 burpees + 30 double unders. [official modifications: COMPETITION GROUP: "Rodenhizer" 4 rounds for time: row 350m + 10 OH Squat + 10 ground to shoulder. (suggested weight 95/65, but load can be scaled as needed)
NORMAL GROUP "GFUNK" 15min amrap: 10 burpees + 30 double unders. *for double unders there are 2 options: A. 15 double unders for people who can do them but are inconsistent B. 75 single skips.
make any individual adjustments as you see fit. ...]
Thursday Option A: Make-up day for testing workouts. Option B: 10mins for quality: 2 TGU/side + 30-60sec weighted front plank + max HSPU or 30sec HS hold.
Friday A. Skills Testing: 1. Max single leg balance 2. Max side plank/L-Sit 3. TGU 1RM Take each side up to a 1RM. Pretty straight forward B. 6min finisher: 10 shuttles (or 10 cals rower or airdyne) + max push-ups
Single Leg Balance Testing: As simple as it seems. Standing, pick one foot off. hold as long as possible. stop if they hit 60sec. 2 attempts on each side if they fail the first one. The test is done when anything touches the floor aside from their one support foot. http://www.knee-pain-explained.com/images/sls1.jpg
Side Plank Test: Max side plank up to 90sec/side (considered a pass) -body needs to stay straight, so be strict on this as it's possible to hold the plank in a twisted position with the chest angled toward the ground. -only the bottom foot (side of foot) and bottom forearm/elbow are allowed to touch the floor. As soon as the other hand touches or if they dip down and the bottom shin/knee/thigh/hip touches, they're done.
L Sit Test: For L-Sit, this is done from a chin-ups bar: knee straight, legs together. Ankles above hip. Everyone does the side plank, and L-sit optional.
Saturday Option A: Make-up day for testing workouts. Option B: as fast as possible: BALLZ! 20-15-10-5: wall ball + ball slams [/tab]
[tab title="Foundations"] Workout 1 A. Deadlift build to a tough set of 3. B. 2-3 sets: Speed Deadlifts 5x3 EMOM @ approx 75-80% of today's top weight. C. Group Metcon
Workout 2 A, Shoulder Press, Build to a tough set of 5, 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 3. 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 title="Training - General"] Workout 1 A. Deadlift: build to a 1RM for the day then 4x1@90-93% B. Pull-ups 3x3-6 (weighted if needed), rest 60-90sec C. Group Metcon
Workout 2 A. Back Squat: in 15min complete as many sets of 1 @ 95% as possible B. Front Squat: up to a heavy single C. max rope climb in 3mins
Workout 3 A. 1-2 HSPU every 30sec for 8min B. Bench Press: AMRAP at 85%, then 2x3-5 at that weight C. Group Metcon
Workout 4 A. 6 sets, every 90sec alternated: 3 g2o and 2-4 weighted chin-ups B. Group Metcon
Workout 5 A. 4 sets, rest 60sec: 5 shoulder press + 6 walking lunges/leg + 60sec weighted front plank C. 3 sets, rest as little as possible: 8-10 standing DB press + 10 heavy KB swings C. Accumulate 50 quality ring rows in as few sets as possible [/tab]
[tab title="Training - Competition"] Workout 1 A. 4 sets @ 40-50%: 3 jumping snatch pull + hang snatch. rest 45sec. B. Hang snatch to a tough double (just above knee). C. Clean and Jerk 3x1@90% D. Deadlift to a tough 3
Workout 2 A. Bench Press to a tough 3, then 5x1-2 at that weight B. Group Metcon
Workout 3 A. Snatch 7x1 EMOM @ 80-85% B. Clean from block build to a tough single. C. Back Squat 3x2-4
Workout 4 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 5 A. Front Squat max sets of 3 @ 80% in 10mins. B. Group Metcon [/tab]
[tab title="Training - Weightlifting Team"] Monday A. Snatch Cluster [rep 1 from hips, rep 2 from about knee, rep 3 from floor. Don't drop the bar, keep your grip on it] Build up to a max with the cluster B. Front Squat 3x6-8 C. 1 1/4 Front Squat 2x5 with 2sec pause
Tuesday A. Jerk from rack. Build to a 5RM B. 3 sets: Shoulder Press 6-8reps + immediately do max push press at same weight, then rest 2-3mins C. Group Metcon
Thursday A. Snatch from block. Build to a 5RM for the day B. Hang Clean + 2 Clean + 2 Front Squat + Jerk. Build to a max C. 3 sets: Front Squat, 3 reps, no rest, Back Squat, max reps-1, no rest, 8 walking lunges/side. 3-5mins between sets. **PUT BLOCKS AWAY PLEASE!!**
Friday/Sat A. 3 Drop Snatch + 3 Paused OH Squat. Build to a max in this, then 2 sets @ 85-90% of that. B. Group Metcon [/tab]