[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: skip, row, run or airdyne, then 2-3 rounds of: 10-15 cossacks/side + 30sec single arm front plank/side + 10-20 scapular push-ups with 3sec pause + quad stretch 60sec/side [/tab]

[tab title="Group Metcons"] Monday 4sets: 2min amrap: 10 thrusters (@ 10-20% more than fran weight) + 8 burpees (or 8 pull ups for those who did "pull-up Fran"). Rest 3min.

Tuesday 20mins: 200m run + max tempo push-ups + 15 box jumps (step down)

Wednesday 8 sets for speed: Rowing: 20sec @ 100%, rest approx 120sec.

Thursday 6 sets: prowlers 10m out & 10m back, then 200m run. Rest 2-3mins

Friday 20mins for quality: 3 TGU/side + max strict chin-ups + 30sec side plank/side + 30-50 single leg skips/side

Saturday A. Farmers Walk. 5 sets. B. 6min amrap: 6 burpees + 8 wall ball [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift build to a tough set of 8. B. 2-3 sets: even minutes: Tempo Deadlift (5sec lowering phase) 4 reps @ 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 5 B. 2 sets alternating: 6-10 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 8. B. Tempo Back Squat. 5sec lowering phase 3x4 @ 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

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[tab title="Training - General"] DAY 1 A. Squat 4x5, rest 2min B. Walking lunge 3x8/leg (DB or BB) C. Group Metcon

DAY 2 A. Bench 3x5, rest 1.5-2min B. Pause bench 3x3 (95-100% of today's top weight, 2sec pause on chest) C. Group Metcon

DAY 3 A. Deadlift: 3,2,1,3,2,1 B. Front squat 4x3, rest 2min C. Chin ups 3x4-6

DAY 4 A. Press 3x4 B. 3 sets: 10-12 flat DB bench + max tempo ring rows + 15 cable back flys C. Group Metcon

DAY 5 A. 2-5 HSPU EMOM for 8min B. 3 sets for quality: 45-60sec hollow body hold + 12 heavy KB swing + 20-30sec tuck lever hold on parallettes C. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Back Squat. 6 sets: 8@60%, 6@70%, 4@80%, 8@65%, 6@75%, 4@85%. B. Group Metcon

Workout 2 A. Optional Muscle-up Pracice 5mins B. 16min EMOM: odd mins: 4-6 chin-ups (chest to bar if possible), even mins: 4-6 HSPU C. Group Metcon

Workout 3 A.Snatch from block 4x3. Start @ 70% and build. B. 5 sets: 3 Power Cleans + 3 Push Press. Rest 90sec. C. Paused Back Squat 5x3 reps with 4sec pause. D. Deadlift 2x2-4@80%

Workout 4 A. 2 sets: Bully Stretch 60sec/side + 10-20 back flys B.Bench Press 5x2-4@85%, rest approx 2mins If it feels good, go for max reps on last set. C. Group Metcon

Workout 5 A. 7 sets: max HSPU in 30sec, rest 30sec, max pull-ups in 30sec, rest 30sec. B. 3 sets: Max paused push-ups, no rest, max L-sit (accumulate min of 20sec), no rest. C. 2 sets: Band External rotations 10-20reps + Back flys 10-20reps D. Group Metcon

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[tab title="Training - Weightlifting Team"] Monday A. Glute Side Shuffle + back flys. 3 sets to fatigue. B. Tempo Back Squats 3x4-6. Start @ 75% and build as you're able. 5sec lowering phase. C. Group Metcon

Tuesday A. Jerk 5x3@70-75% B. Paused Snatch Pull 3x5@80-85% (2sec pause just below knee) C. 5 sets: 30sec max chin-ups, rest 60sec, 30sec max HSPU, rest 60sec. D. Group Metcon

Thursday A. Snatch from block 3x5 @ 70%. B. Clean and Jerk 3x3 @ 70-75%. C. Bench Press build to a tough set of 2, then 5x2 @ 85-90% of that. D. 3 sets: front step-up 20reps/side + tucked front lever hold (or L-sit hold) 15sec minimum + external rotations with band 10-20reps/sode

Friday/Saturday A. 3 sets, alternatinge: Barbell Walking Lunges, 3x8-10/side + snatch grip RDL 12reps + half kneeling paloff press with band, 12 reps with 4sec pause in 'out position'. Rest as needed. B. Group Metcon [/tab]

[tab title="400m Training"] Workout 1: Speed endurance 8 sets of 200m, rest 5-7mins between sets. Set 1:70%. Set 2: 80%, Set 3: 90%, Set 4-7: 100%

Workout 2: Tempo/Technique (done at 75% effort) 5-6x800m @ 70%, 200-400m 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 6x400m, rest 5-7mins between sets. All sets done at 90%. Goals is keep 400m times fast but consistent across all sets with minimal drop-off from set 1 to 6. [/tab]

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