[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: run, skip, row or airdyne, then 2-3 rounds of: 15-20 shoulder pass throughs + 10 scapular pull-ups + 15 RDL empty bar [/tab]

[tab title="Group Metcons"] Monday TESTING. Fran. 21-15-9 thursters + Pull-ups

Tuesday Option A: Make-up day for this week's testing workouts. Option B: 20-15-10-5 box jumps (step down) + ball slams

Wendesday TESTING. 3 sets for time: 15 burpees + 300m run

Thursday Option A: Make-up day for testing workouts. Option B: 10mins for quality: max HSPU or 30sec HS hold + 12 heavy KB swings + 30-45sec side plank/side

Friday A. max chin-ups in 60sec. B. 30sec Rowing for metres. C. 4 sets for quality: accumulate 20-30sec L-sit + 10 single leg RDL + max tempo push-ups

Saturday OFF-SITE: 400m run time trial. ON-SITE: 6 sets: 10m prowler push (heavy) + 2x20m farmers walk (heavy). Rest as needed 1-2mins suggested) between exercsies. [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift build to a tough set of 8. B. 2-3 sets: Speed Deadlifts 5x3 EMOM @ approx 80-85% of today's top weight. C. Group Metcon

Workout 2 A, Shoulder Press, Build to a tough set of 3, 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 8. B. 1 1/4 Back Squat. 3x5 @ 75-85% 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 + 8 single leg RDL. B.Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Back Squat 5x5@77.5%, rest 2min B. Group Metcon

Workout 2 A. alternating: bench press 5x5@75% and chin ups 5x3-5, rest 90sec B. Group Metcon

Workout 3 A. Deadlift 6x3@82.5%, rest 2min B. Front Squat 4x4, rest 90sec C. Pendlay Row 4x8

Workout 4 A. Push Press 3x3, rest 90sec B. 3 sets, alternating every 60-90sec: 3-5 strict press + 2-3 rope climbs C. Group Metcon

Workout 5 A. 4 sets: 8 Bulgarian SS/leg + 30sec max HSPU + single leg side plank 30-45sec/side B. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Front Squat 3x4-6, rest 2mins B. Bulgarian Split Squat 3x6/side C. Group Metcon

Workout 2 A. Muscle-up. 5x3-6reps. B. 4 sets, alternating: chin-up. 5-10reps, rest 60sec narrow hand push-ups for max reps, rest 60sec. C. Paralette Tucked-hold or L-sit hold 4x10-20sec. D. Group Metcon

Workout 3 A. 2 sets: Bully Stretch 60sec/side + 10-20 back flys B. 3 sets: Bench Press 4-6 reps, rest 2mins B. Paused Bench 2x2-4 D. Group Metcon

Workout 4 A. 4-5 sets: HSPU 4-8reps, rest 30-45sec + tucked Front Lever 10-20sec, rest 30-45sec. B. 3 sets: Max Pull-ups + Ring Support Hold + Single leg RDL 10/side. C. 2 sets: Band External rotations 10-20reps + Back flys 10-20reps D. Group Metcon

Workout 5 A. Snatch 6x3 EMOM. B. Clean and Jerk 5x2 EMOM C. Ground to overhead 3x8, rest 60sec. D. 3 stes: 4 reps Paused Back Squat, rest 30sec, max regular back squats at same weight, rest 3mins. [/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 2 more sets. B. Front Squat 3x2-4 C. 1 1/4 Front Squat 3x3 with 2sec pause

Tuesday A. Jerk from rack. Build to a 3RM B. Shoulder Press 3x2-4reps + max push press, then rest 2-3mins C. Group Metcon

Thursday A. Snatch from block. Build to a 3RM for the day B. Hang Clean + 3 Clean + 1 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!!**

Fri/Sat A. 3 Drop Snatch + 3 OH Squat (no pause). Build to a max in this, then 2 sets @ 85-90% of that. B. Group Metcon [/tab]

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