[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: run, skip, row or airdyne, then 2-3 sets of: glute side shuffles to fatigue (5/side) + Band Pull Aparts 10-20reps + 10 inch worms [/tab]

[tab title="Group Metcons"] Monday 16min amrap: 10cals AD or row + 15 wall ball

Tuesday 5 sets: 30sec battling ropes, 30sec rest, 30sec shuttles, 30sec rest, 30sec toe to bar, 30sec rest.

Wednesday 6sets: 30sec KB swings, 30sec rest. 30sec box jumps (step down), 30sec rest. 30sec push-ups, 30sec rest.

Thursday 12min for quality: 5 strict toe to bar + 3 TGU/side + 40 DU

Friday FBOMB FRIDAY (again!!)

Saturday 5 rounds for time: 10 burpees + 10 ball slams [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat, build to a tough set of 8, then 1x8@90%. B. Bulgarian Splits Squats 2x8/side with 3sec lowering phase C. Group Metcon

Workout 2 A. Bench Press. Build to a tough set of 8. B. 4 sets: Tempo Bench Press (5sec lowering phase) 3-4reps at todays top weight. C. Group Metcon

Workout 3 A. 5 sets, rest 45sec bewteen exercises: Chin-ups 4-6reps + 15-20sec tuck hold on paralettes + side step-up 15res/side. B. 2-3 sets: Back flies 10-20reps. C. Group Metcon

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


[tab title="Training - General"] DAY 1 A. Squat 3-4x1 (90-95%), rest 2-2.5minB. Bulgarian SS 3x5/legC. Group Metcon

DAY 2 A. Bench Press 2x2 (0-1 reps in the tank)B. Pause bench 4-5x1 (at today's top weight)C. Group Metcon

DAY 3 A. Deadlift 3x1 (90-95%), rest 3minB. Front squat 3x2, rest 2minC. Chin ups 5x2-3

DAY 4 A. Squat 5x3 (use 80% of day 1 top weight) every 90secB. 3 sets: 8-10 DB incline bench + 8-10 DB row + 15 cable back flysC. Front plank 3x45sec (max weight)

DAY 5 A. Thruster: build to a 5RMB. 3 sets for quality: 45-60sec hollow body hold + 15 heavy KB swing + 15 cable "W"sC. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Back Squat 3@80%, 3@85%, 2-3@90%, 1@95%, 3@85% B. Group Metcon

Workout 2 A. Bench Press: 5x1@90%, then 2x3@85% B. 5mins for quality: max chin-ups + max HSPU. C. Group Metcon

Workout 3 A. Snatch from block 4x2-3@80%. B. 4 sets: 2 clean + 2 push press + 1 jerk. C. Back Squat 7x2 @ 80% EMOM for speed & quality. D. Deadlift, one tough set of 3 (leave 1-2 reps in the tank), then 5x2 EMOM @ 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. Front Sq 4x2@80% 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 2RM, then 4x2 @ 90% of the top weight. C. Side Step-up: 2x20/side D. Group Metcon

Tuesday A. Jerk 4x3-4@80% B1. Chin-ups 5x3-6reps B2. HSPU 5x4-10reps C. 5 sets, alternating: L-Sit Practice on paralettes for 15-30sec + GH raise 6-10reps.

Thursday A. Speed Squat 10x2 EMOM @ 75% B1. Bulgarian Split Squat 3x12/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: high hang snatch + hang snatch (from knee) + full snatch B. 3x4 Clean from blocks @ 70% C. Bench Press 3x3-5 D. 2-3 sets: 12 single leg RDL + 15 front step-up/side (do all right leg first, then all on right leg)