[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%, then 2-3 rounds of: glute side shuffles to fatigue (5/side) + Band Pull Aparts 10-20reps + 10 inch worms [/tab]

[tab title="Group Metcons"] Monday 6 rounds for time: 6 burpees + 8 box jumps (step down) + 10 ball slams

Tuesday 13mins for Quality: 20sec L-Sit + max tempo push-ups + 10cals airdyne or row.

Wednesday 5 sets: 3 TGU/side + 200m run.

Thursday 10min amrap: 10 KB swings + 20 ovehead walking lunge steps + 30 double unders

Friday A. Farmers Walk. 8min clock to do 5-6 sets of 2x15m B. 4sets: 20sec on, 20sec off: battling ropes, airdyne, shuttles

Saturday 7 sets: 20m prowler sprint + 20m pinch grip farmers walk [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat, build to a tough set of 5. B. 1 1/4 back squats 3x5 @ 75-85% of today's top weight C. Group Metcon

Workout 2 A. Bench Press. Build to a tough set of 1. B. 3 sets: Paused Bench Press (2sec pause) 2reps @ 85-90% of today's top weight, rest 90sec. C. Group Metcon

Workout 3 A. 3 sets, rest 30-60sec between exercises: 15 RDL + 20 walking lunge steps + Weighted Front Plank 60sec B. Group Metcon

Workout 4 A. 5 sets, rest 30sec bewteen exercises: Pull-ups 3-5reps + 15-20sec tuck hold on paralettes. B. 2-3 sets: Back flies 10-20reps. C. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Back Squat 5x5@75%, rest 2min B. Group Metcon

Workout 2 A. Bench Press 5x5@75%, rest 90sec B. 3xmax ring rows (2sec pause @ top) C. Group Metcon

Workout 3 A. Deadlift 5x4@80%, rest 2min B. Front Squat 3x5, rest 90sec C. Pendlay Row 4x10

Workout 4 A. Push Press: build to a tough 3 B. 3 sets, alternating every 90sec: 5 strict press + 5 weighted chins C. Group Metcon

Workout 5 A. 4 sets: 10 Bulgarian SS/leg + 60sec weighted front plank + 20 heavy KB swings B. Group Metcon [/tab]

[tab title="Training - Competition"]

Workout 1 A. Push Press to 1RM. B. HS Push-ups 4-5sets of max. C. Group Metcon

Workout 2 A. Hang Snatch 3x3. B. Clean and Jerk 2x2@70%, 2x2@80% C. Deadlift 2x4@80%

Workout 3 A. Chin-ups 1RM. B. Pull-ups 10 sets of 3 reps EMOM. C. Back Flies 2-3 sets of 10-20reps D. Group Metcon

Workout 4 A. Snatch 7x1 EMOM @ 80-85% B. Jerk from Rack 5x1 EMOM @ 80-85%. C. Back Squat, build to a tough double (not a max). D. 1 1/4 back squat 2x4-6

Workout 5 A. Bench Press to a tough single B. Tempo Push-ups to max. 4 sets. C. 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, then drop down 15% for 1 more set. B. Front Squat 2x4-6 C. 1 1/4 Front Squat 2x4 with 2sec pause

Tuesday A. Jerk from rack. Build to a 4RM B. Shoulder Press 3x4-6reps + max push press, then rest 2-3mins C. Group Metcon

Thursday A. Snatch from block. Build to a 4RM for the day B. Hang Clean + 2 Clean + 3 Front Squat + Jerk. Build to a max C. Back Squats 2x4-6 D. 1 1/4 Back Squats 2x4 **PUT BLOCKS AWAY PLEASE!!**

Fri/Sat A. 3 Drop Snatch + 4 Paused OH Squat. Build to a max in this, then 2 sets @ 85-90% of that. B. Group Metcon

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