[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: airdyne, skip, run or row. 2-3 rounds of: 15-20 shoulder pass throughs + 15 groiners/side + 10 squats with band around knees [/tab]

[tab title="Group Metcons"] Monday Row 5mins, rest 2mins, 5mins: 10cals AD + max strict chin-ups, 2mins rest. 5mins: 30 double unders + max push-ups

Tuesday 7 sets: 45sec work, 2:15 rest. 8 tough thrusters @ 105-120% fran + amrap burpees in remaining time.

Wednesday 7 sets for time: 5 burpees + 10 ball slams + 15 box jumps (step down) (15min cutoff)

Thursday 20min amrap: 3 TGU/side + 9 wall ball + 12 KB swings

Friday 20mins for quality: 200m run + max tempo chin-ups + max tempo push-ups

Saturday A. Prowlers baby! 5 heavy sets of 15m [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift build to a tough set of 3. B. 2-3 sets: even minutes: Tempo Deadlift (5sec lowering phase) 6 reps @ 75-80% of today's top weight. odd minutes: 4-8 chin-ups. C. Group Metcon

Workout 2 A, Shoulder Press, build to a tough set of 8 B. 2 sets alternating: 8-12 single arm DB press + Single Arm Front Plank 30-60sec/side. C. Group Metcon

Workout 3 A. Back Squat, build to a tough set of 3. B. 1 1/4 Back Squat. 3x3 @ 80-85% 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"] DAY 1 A. Squat 3x8, rest 2-2.5min B. Walking lunge 3x10/leg (DB or BB, NOT oh) C. Group Metcon

DAY 2 A. Bench 3x8, rest 1.5-2min B. Pause bench 3x5 (85-90% of today's top weight, 2sec pause on the chest) C. Group Metcon

DAY 3 A. Deadlift 4x5, rest 2-2.5min B. Front squat 4x5, rest 2min C. Chin ups 3x6-10

DAY 4 A. Press 3x6 B. 3 sets: 12 DB bench + max tempo ring rows + 12 cable back flys C. Group Metcon

DAY 5 A. 2-5 HSPU EMOM B. 3 sets for quality: 15 heavy KB swing + 10 standing DB press + 10 single leg RDL/leg C. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Front Squat 3x1.1.1, B. Paused Front Squat 2x4 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, HSPU for max reps, rest 90sec. C. 30 strict toe to bar, resting as needed. D. Group Metcon

Workout 3 A. Snatch from block 3x5. B. Power Cleans 6x4 C. Back Squat 3x8-10reps. D. Snatch grip RDL 2x15 (use straps)

Workout 4 A. 2 sets: Bully Stretch 60sec/side + 10-20 back flys B. 3 sets: Bench Press 5x2@85-90%, rest 2mins C. Group Metcon

Workout 5 A. 4-5 sets: HSPU 4-8reps, rest 60sec + Max Pull-ups, rest 60sec. B. 4 sets: Max paused push-ups (2sec pause in bottom) rest 60sec, Max L-sit (accumulate min of 20sec), 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 2x1@90% B. Clean and to 2x1@85%, 1@90% C. Front Squat build to one tough set of 2.1.1

Tuesday A. Snatch from block 3x2@75% B. Clean from block 3x2@75% C. Snatch Pull 3x2@115%

Thursday A. Snatch up to 80% B. Clean and Jerk up to 80% C. Back Squat 6x2 EMOM @ 75%

Saturday SUPER SHOW! or Snatch 1RM Clean & Jerk 1RM [/tab]

[tab title="400m Training"] WEEK 4/7 Workout 1: Speed 7 sets of 100m, rest 3-4mins between sets. Set 1:70%. Set 2: 80%, Set 3: 90%, Set 4-7: 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 6x300m, rest 3-5mins between sets. All sets done at 90%. Goals is keep 300m times fast but consistent across all sets with minimal drop-off from set 1 to 6. [/tab]

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