[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: row, run, bike or skip, then 2-3 sets of: 2-3 rounds of: 15-20 shoulder pass throughs + 15 groiners/side + 15-20 no money drill [/tab]
[tab title="Group Metcons"] Monday 8mins: airdyne 10 cals + 10 ball slams. rest 2mins. 8mins: row 200m + 30 double unders
Tuesday For time: 5-10-15-20 wall ball + box jumps (step down)
Wednesday 5 sets: 30sec battling ropes, 30sec rest, 30sec shuttles, 30sec rest, 30sec toe to bar, 30sec rest.
Thursday 15mins for quality: max HSPU (sub standard push-ups) + 30 double unders + max ring rows + 30sec hollow body hold
Friday FBOMB FRIDAY!
Saturday Group Workout (relay style): 5 sets each: 5 burpees + 15 wall ball + 200m run. Rotate every round.
[tab title="Foundations"] Workout 1 A. Deadlift build to a tough set of 5. B. 2-3 sets: even minutes: Tempo Deadlift (5sec lowering phase) 3 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 3 B. 2 sets alternating: 6-10 single arm DB press + hollow body hold, 30-60sec. C. Group Metcon
Workout 3 A. Back Squat, build to a tough set of 5. B. 2-3 sets, alternating: 5 Paused Back Squat with 4sec @ 75-80% of today's top weight + back flys with band 10-15reps with slow tempo 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 3-4reps + 15 side step-ups/side. B.Group Metcon
[tab title="Training - General"] DAY 1 A. Squat 3x3 ramping (final set 0-1 reps in the tank), rest 2-2.5min B. Walking lunge 3x6/leg (DB or BB) C. Group Metcon
DAY 2 A. Bench 3,2,1,3,2,1 (last single should be around 95%, not a max) B. Pause bench 3-4x2 (85-90% of today's top weight) C. Group Metcon
DAY 3 A. Deadlift 4x2, rest 2-3min B. Front squat 3x3, rest 2min C. Chin ups 5x3-5
DAY 4 A. Squat 6x3 (use 80% of Day 1 top weight) every 60-90sec B. 3 sets: 6-10 DB incline bench + 6-10 DB row + 15 cable back flys C. Group Metcon
DAY 5 A. Optional MU practice 5-8min B. 12min EMOM, even min: 5 push press, odd min: 6-10 t2b C. Front plank 2x30sec (max weight) D. Group Metcon [/tab]
[tab title="Training - Competition"] Workout 1 A. Back Squat 5x1@90%. B. Paused Squat 2x5@75% (3sec pause) C. Group Metcon
Workout 2 A. Bench Press: Build to a 3RM, then 3x3@90% of that. B. 8 sets: 15sec of chin-ups, 15sec rest, 15sec HPSU, 15sec rest, C. Group Metcon
Workout 3 A. Snatch 3x3@75%. B. 4 sets: 2 cleans + 4 push press. C.Front Squat 5x2 @ 85% every 90sec. D. Deadlift, 2x1@90%, then 1x5@80%
Workout 4 A. 6 sets, rest30-60sec between exercises. max weighted push-ups + max chin-ups. B. 4 sets: max strict toe to bar + 10-15back flys. C. Group Metcon
Workout 5 A. Speed Squat 7x3@70% EMOM. B. Single Leg Side Step-up 3x15/side + 15 single leg RDL/side. C. Group Metcon [/tab]
[tab title="Training - Weightlifting Team"] Monday A. Goblet Squats with band @ knee. 2x10 B. Paused Back Squat with 3sec, hit a 3RM, then 3x3 @ 90%. C. Side Step-up: 2x15/side D. Group Metcon
Tuesday A. Jerk 3x5@75% 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 8x3 EMOM @ 70% B1. Bulgarian Split Squat 3x10/side (3sec lowering phase) B2. Back Flys 3x10-15reps B3. Scare Crow External rotations with band 3x10-15 C. Group Metcon
Friday/Saturday A. 4 sets: 2 Snatch from blocks + 3 Paused OH Squats @ approx 75% B. Clean and Jerk 4x2@75% C. Bench Press 2x4-6 D. 2-3 sets: 12 single leg RDL + 15 side step/side