[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%, bike, run, skip or row, then 2-3 rounds of: 15 bootstrap squats + glute star drill 5x5/side or to fatigue + 15-20 shoulder pass throughs https://www.youtube.com/watch?v=hXaP5_tojIY [/tab]

[tab title="Group Metcons"] Monday TESTING. Fran. 21-15-9 thursters + Pull-ups

Tuesday Option A: Make-up day for this week's testing workouts. Option B: 20-15-10-5 box jumps (step down) + ball slams

Wednesday TESTING. 3 sets for time: 15 burpees + 300m run

Thursday Option A: Make-up day for testing workouts. Option B: 10mins for quality: max HSPU or 30sec HS hold + 12 heavy KB swings + 30-45sec side plank/side

Friday A. max chin-ups in 60sec. B. 30sec Rowing for metres. C. 4 sets for quality: accumulate 20-30sec L-sit + 10 single leg RDL + max tempo push-ups

Saturday OFF-SITE: (on your own this weekend if you've been doing the 400m supplemental training plan): 400m run time trial. ON-SITE: 6 sets: Prowlers 15m + hand over hand sled pull with rope. rest 2mins


[tab title="Foundations"] Workout 1 A. Back Squat, build to a tough set of 3. B. Tempo [5sec down] back squats 3x3@ approx 80% of today's top weight C. Group Metcon

Workout 2 A. Bench Press. Build to a tough set of 1. B. 5 sets: Tempo Bench Press (5sec lowering phase) 2reps @ 85-90% of today's top weight, rest 60-90sec. C. Group Metcon

Workout 3 A. 6 sets, rest 45sec bewteen exercises: Chin-ups 4-6reps + 15-20sec tuck hold on paralettes. B. 2-3 sets: Back flies 10-20reps. C. Group Metcon

Workout 4 A. 4 sets, rest 30-60sec between exercises: 12 RDL + max hspu + Side Plank 45-60sec/side B. Group Metcon [/tab]

[tab title="Training - General"] DAY 1 A. Squat 5x4, rest 2min B. Bulgarian SS 3x6-8/leg C. Group Metcon

DAY 2 A. Bench 3x4, rest 1,5min B. Pause bench 4x3 (90-95% of today's top weight 2sec pause on chest) C. Group Metcon

DAY 3 A. Deadlift 6x3 (using 80% of last week's top weight, emphasis on speed) B. Front squat 3x5, rest 2min C. Chin ups 4x2-5

DAY 4 A. Press 4x3 B. 3 sets: 8-10 DB incline bench + 8-10 DB row + 15 cable back flys C. Group Metcon

DAY 5 A. 7min AMRAP MU B. 3 sets for quality: 45-60sec hollow body hold + 15 heavy KB swing + 60sec weighted front plank C. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Back Squat. 6 sets: 8@70%, 6@75%, 4@80%, 8@70%, 6@75%, max @ 80%. 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 4x2. Start @ 75% and build. B. 5 sets: 3 Power Cleans + 3 jerk. Rest 90sec. C. Paused Back Squat 4 tough sets of 2 with 3sec pause. D. Deadlift 4x1@85% every 2mins

Workout 4 A. 2 sets: Bully Stretch 60sec/side + 10-20 back flys B.Bench Press 6@75%, 4@80%, 2@85%, 6@80%, 4@85%, 1-2@90%, rest approx 2mins. C. Group Metcon

Workout 5 A. 8 sets: max HSPU in 30sec, rest 30sec, max pull-ups in 30sec, rest 30sec. B. 2-3 sets: max L-sit on paralettes (accumulate min of 20-30sec), no rest. + Band External rotations 10-20reps + Back flys 10-20reps C. Group Metcon [/tab]

[tab title="Training - Weightlifting Team"] Monday A. Goblet Squats with band @ knee. 2x10 B. Paused Back Squat 3x5 with 5sec pause @ 60% C. Group Metcon

Tuesday A. Jerk 3x5@65% B1. Chin-ups 5x4-8reps B2. HSPU 5x4-8reps C. 5 sets, alternating: L-Sit Practice on paralettes for 15-30sec + GH raise 6-10reps.

Thursday A. Speed Squat 7x3 EMOM @ 60% B1. Bulgarian Split Squat 3x8/side (3sec lowering phase) B2. Back Flys 3x10-15reps B3. Scare Crow External rotations with band 3x10-15 C. Group Metcon

Friday/Saturday A. Snatch 3x3@70% B. Clean from Block 3x5 @ 60% C. Bench Press 2x6-8 D. 2-3 sets: 12 single leg RDL + 15 side step/side [/tab]

[tab title="400m Training"] Week 7/7

Workout 1: Taper workout 1 3 sets of 400m @ 90%. Rest 4-5mins.

Workout 2: Tempo/Technique (done at 75% effort) 4x200m, rest 4-6mins. Set 1@80%, set 2@90%, set 3-4@ 100%

Workout 3: Re-Test. Rest 1-2 days from Workout 2 Warm-up as needed. THen 400m Time Trial!!!!! [/tab]