[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: run, skip, airdyne or row, then 2-3 rounds of: 6-12 Scapular push-up + Push-up; 15-20 no money drill + Groin-Hamstring Flow 45-60sec [/tab]

[tab title="Group Metcons"] Monday 6 sets for time: 15 ball slams + 200m run.

Tuesday 3 sets: 60sec max burpees, 60sec rest, 60sec row, 60sec rest, 60sec thrusters @ fran weight, 60sec rest.

Wednesday 4sets: 30sec battle ropes, 60sec rest, 30sec airdyne, 60sec rest, 30sec toe to bar, 60sec rest

Thursday Prowler Sprints. 7x20m (10m out + 10 back) relay style.

Friday THE FBOMB. 25min amrap: 10 wall ball + 10 KB swings + 200m run. Compare to June 28 2013, June 6 2014, Sept 12 2014

Saturday Group Workout: In teams of 3 with one person working. A. Row 5x200m each. B. 4xmax chin-ups each. [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat, build to a tough set of 3. B. back squats 4x1 at today's top weight C. Group Metcon

Workout 2 A. Bench Press. Build to a tough set of 8. B. 3 sets: Tempo Bench Press (5sec lowering phase) 4reps @ approx today's top weight, rest 90sec. C. Group Metcon

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

Workout 4 A. 3 sets, rest 30-60sec between exercises: 15 Snatch RDL + 20 walking lunge steps + Side Plane 45-60sec/side B. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Back Squat 5x5@80%, rest 2min B. Group Metcon

Workout 2 A. 4 sets for quality: 4 bench press (at a tough weight) + 3-5 chin ups + max tempo ring rows B. Group Metcon

Workout 3 A. Deadlift 5x2@87%, rest 2min B. Front Squat 4x3, rest 90sec C. Pendlay Row 4x6

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

Workout 5 A. 4 sets: 6-8 Bulgarian SS/leg + 45sec max HSPU + 60sec weighted front plank B. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Front Squat 3x2-4, rest 2mins B. Bulgarian Split Squat 3x6/side C. Group Metcon

Workout 2 A. Optional Muscle-up Pracice 5mins B. 5 sets, alternating: chin-up. 4-6, 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. Snatch from block 4RM. B. Thrusters 4x4-6reps. C. Deadlift, 2x6-8 D. 3 sets: single leg RDL 10reps/side + mini-band side shuffles 5/side to fatigue + band external rotations 10-20/side.

Workout 4 A. 2 sets: Bully Stretch 60sec/side + 10-20 back flys B. 3 sets: Bench Press 3-5 reps, rest 2mins B. Paused Bench 2x2-4 D. Group Metcon

Workout 5 A. 4-5 sets: HSPU 4-8reps, rest 30-45sec + tucked Front Lever 10-20sec, rest 30-45sec. B. 3 sets: Max Pull-ups, rest 60sec, Support Hold on Paralettes 30-45sec, rest 60sec. C. 2 sets: Band External rotations 10-20reps + Back flys 10-20reps D. Group Metcon [/tab]

[tab title="Training - Weightlifting Team"] Back-off Week. Leave some in the tank on strength and metcon workouts.

Monday A. Snatch 1@70%, 1@75%, 1@80%, 1@85%, 1@90% (if feeling good) B. Front Squat, 2x2@85-88% C. 3 sets: Single Leg RDL (with dumbbell in opposite hand) 10reps + 4-8 strict toe to bar

Tuesday A. Jerk from rack. 3x1@85-90% B. Shoulder Press 2x2-4 C. Group Metcon

Thursday A. Snatch from Block, build to a 2RM B. Clean and Jerk, 2@75%, 1@80%, 2@85% C. Back Squat, one tough set of 3 (should feel like 8.5/10)

Fri/Sat A. OH Squat, one tough set of 3 (should feel like an 8.5/10) B. 2 sets: Front step-up 12/side + 30sec hollow body hold + 10-20 back flies + 10-20 W's C. Group Metcon [/tab]

[tab title="Supplemental 400m Training - on your own time"] WEEK 1/7

Workout 1: Speed 10-12 sets of 50m, rest 2-3mins between sets. Set 1:70%. Set 2: 80%, Set 3: 85%, Set 4-12: 90-100%

Workout 2: Tempo/Technique (done at 75% effort) 5x400m @ 75%, 200m rest/walk OR do a 75% effort 10-20min steady state run. You should easily be able to keep your pace the entire time. This isn't a hard effort.

Workout 3: Endurance 6x200m, rest 3-5mins between sets. All sets done at 90-95%. Goals it keep 200m times fast but consistent across all 5 sets with minimal drop-off from set 1 to 6. Take extra rest if needed to maintain speed and quality. [/tab]