[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: skip, run, row or airdyne, 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 14min amrap: 5 toe to bar + 10 OH walking lunges (5/side) + 15 KB Swings
Tuesday 6min row. 4min rest. 6min: 8 ball slams + 6 shuttles. 2mins rest.
Wednesday 7 sets: 7 heavy thrusters + AMRAP burpees in 30sec. rest 90sec.
Thursday 14min amrap: 3 chin-ups + 6 push-ups + 9 box jumps (step down)
Friday FBOMB: 20min AMRAP: 5 knee to elbow + 10 ball slam + 20 DU
Saturday A. 5 sets: heavy hand over hand sled drag (outside), no rest, run 200m, then rest as needed.. [/tab]
[tab title="Foundations"] Workout 1 A. Back Squat, build to a tough set of 8. B. back squats 2x5 at today's top weight C. Group Metcon
Workout 2 A. Bench Press. Build to a tough set of 5. B. 3 sets: Tempo Bench Press (5sec lowering phase) 2reps @ 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: 18 Snatch RDL + 24 walking lunge steps + Side Plank 45-60sec/side B. Group Metcon [/tab]
[tab title="Training - General"] Workout 1 A. Back Squat 3x3@90%, rest 2min B. Group Metcon
Workout 2 A. Bench Press 3x4@90-92%, rest 2min B. 3 sets alternating, rest 45-60sec: 30sec AMRAP HSPU + 20-30sec tuck hold on parallettes C. Group Metcon
Workout 3 A. Front Squat 3x1, rest 2min B. Deadlift 4x5@75-80%, rest 2min C. Pendlay Row 4x5
Workout 4 A. 4 sets for quality: 15 heavy KB swing to chin + 300m row (emphasis on technique) + 8 renegade rows B. Group Metcon
Workout 5 A. Push Press: 3RM, then 3x1-2 @ that weight B. 3 sets: 10 incline DB press + 5-8 tough chin ups C. Group Metcon [/tab]
[tab title="Training - Competition"] Workout 1 A. Front Squat 3x3.1.1, rest 15sec inside cluster, rest 3mins between sets. B. Bulgarian Split Squat 3x8/side C. Group Metcon
Workout 2 A. Optional Muscle-up Pracice 5mins B. 5 sets, alternating: chin-up. 6-10reps (chest to bar if possible), 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 Build to a tough tripple, then 4x1 EMOM at that weight B. Thrusters 3 heavy sets of 8-12reps. C. Paused Back Squat, 3x5 with 4sec pause 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 3.1.1reps, rest 2mins B. Paused Bench 3x5 D. Group Metcon
Workout 5 A. 4-5 sets: HSPU 4-8reps, rest 30-45sec + L-Sit on Bar 10-20sec. B. 4 sets: Max Pull-ups, rest 60sec, Max paused push-ups (2sec pause in bottom) 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 double, then 3x1 at 95% B. OH Squat 2RM C. Back Squat 3x3
Tuesday A. Clean from block, 3x3@ 75% B. Jerk 3x2-4reps C. Group Metcon
Thursday A. Snatch. 7x1 EMOM at 70-85% B. Snatch Pull 3x3 @ 115% C. Front Squat 3x1.1.1
Friday A. Clean and Jerk, Build to a tough single, then 3x1@90% B. Jerk, 5x1 tough sets. C. Group Metcon (optional) [/tab]
[tab title="400m Training - on your own time"] WEEK 3/7
Workout 1: Speed 8 sets of 70m, rest 3-4mins between sets. Set 1:70%. Set 2: 80%, Set 3: 90%, Set 4-8: 90-100%
Workout 2: Tempo/Technique (done at 75% effort) 6x600m @ 70%, 300m rest/walk OR do a 75% effort 15-25min steady state run. You should easily be able to keep your pace the entire time. This isn't a hard effort.
Workout 3: Endurance 8x200m, rest 3-5mins between sets. All sets done at 90%. Goals is keep 200m times fast but consistent across all sets with minimal drop-off from set 1 to 8. [/tab]