[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: run, skip, row or airdyne, then 2-3 rounds of: 10-15 cossacks/side + 10-15 ring rows + 20 band pull aparts + quad stretch 60sec/side [/tab]

[tab title="Group Metcons"] Monday Long Weekend. 13min amrap: 5 TGU/side + 10 toe to bar + 200m row OR 12 cals AD OR 200m run (so much choice!)

Tuesday For time: 150 double unders, 100 wall ball, 50 double unders, 25 pull-ups

Wednesday 13mins amrap: 4 chin-ups + 6 ball slams + 8 box jumps (step-down)

Thursday 3mins row, 2mins rest. 3mins 6x10m shuttles + 6 burpees. 2mins rest. 3mins airdyne, 2mins rest. 3mins 6x10m shuttles + 6 burpees. rest 2mins

Friday A.4 heavy sets of farmers walk (30m total). B. Prowler: 4-5 heavy 15m pushes.

Saturday Group Workout (relay style, in pairs): 5 sets each: 15 wall ball + 200m run. Rotate every round. [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift build to a tough set of 5. B. 2-3 sets: Speed Deadlifts 4 sets EMOM: even minutes: 3 deadlifts at 80% of today's top weight. odd minutes: 4-8 chin-ups. C. Group Metcon

Workout 2 A, Shoulder Press, 1RM, then 2x max reps @ 85% of today's top weight. B. 2 sets alternating: 10-15 DB shoulder press + Single Arm Front Plank 30-60sec/side. C. Group Metcon

Workout 3 A. Back Squat, build to a tough set of 5. 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 pull-ups 4-8reps + 10 single leg RDL. B.Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Back Squat 4x4@85%, rest 2min B. Group Metcon

Workout 2 A. Bench Press 4x4@85-90%, rest 2min B. 3 sets alternating every 45-60sec: 4-6 chin ups (weighted if needed) + 20-30sec tuck hold on parallettes C. Group Metcon

Workout 3 A. Deadlift 6x2@80% (for speed) EMOM B. Front Squat 4x2, rest 90-120sec C. Pendlay Row 4x5

Workout 4 A. Push Press: up to a heavy 2, then 3x1 @ that weight B. 3 sets alternating every 60-90sec: 8-10 seated DB press + 2-4 rope climbs C. Group Metcon

Workout 5 A. 6-8min handstand practice OR 2-5 HSPU EMOM for 8min B. 3 sets alternating every 45sec: 10 single leg RDL + max tempo ring rows C. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Front Squat 4x2-3, rest 2mins B. Bulgarian Split Squat 3x8/side C. Group Metcon

Workout 2 A. Optional Muscle-up Pracice 5mins B. 5 sets, alternating: chin-up. 2-4, rest 60sec narrow hand push-ups for max reps, rest 90sec. C. Paralette Tucked-hold or L-sit hold 4x10-20sec. D. Group Metcon

Workout 3 A. Snatch 6x2 EMOM B. Thrusters 3x6-8reps. C. Back Squat, 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 4-6reps, rest 2mins C. Paused Bench 3x1-2 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, L-Sit or Tucked 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"] Monday A. Snatch Build to a tough tripple, then 3x1 at top weight B. OH Squat to 3RM C. Back Squat to a tough set of 5, then 2x5@90%

Tuesday A. Clean Pick-up + Clean + 2 Jerk, to max for the day B. Jerk 3x3-5reps C. Group metcon

Thursday A. 2 Snatch pick-up + 1 Snatch + 1 OH Squat, to max for the day B. Paused Snatch Pull 3x5 @ 80-95% C. Front Squat 3x2.1.1

Friday A. Clean and Jerk, Build to a tough double. B. Jerk, 5x1 tough sets. C. Group Metcon (optional) [/tab]

[tab title="Training - 400m - on your own time"] WEEK 2/7

Workout 1: Speed 10 sets of 60m, rest 2-3mins between sets. Set 1:70%. Set 2: 80%, Set 3: 85%, Set 4-10: 90-100%

Workout 2: Tempo/Technique (done at 75% effort) 6x400m @ 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 6x300m, 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]