[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: airdyne, row, run or skip, then: 2-3 rounds of: 15 bootstrap squats + 10-25 scapular push-ups + 15-20 shoulder pass throughs [/tab]

[tab title="Group Metcons"] Monday Prowler relay: 6x30m, rest 2mins

Tuesday 4 sets: 60sec battling rope slams, 60sec rest, 60sec airdyne or row, 60sec rest.

Wednesday 5 rounds for time: 5 burpees + 10 ball slams + 15 box jumps (step down)

Thursday 6 sets: 30sec wall ball, 30sec rest, 30sec airdyne or row, 30sec rest, 30sec toe to bar, 30sec rest

Friday 12min for quality: 5 TGU/side + 5-10 HSPU (or normal push-ups if needed) + 8 walking lunges/side

Saturday

NO CLASSES But come out to watch & support during our Power Lifting Competition. Lifting starts around 10:30 and goes through the afternoon. See you there!

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[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) 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 1 B. 2 sets alternating: 5-8reps double arm dumbbell press 10-15 external rotations with band + hollow body hold, 30-60sec. C. Group Metcon

Workout 3 A. Back Squat, build to a tough set of 3. B. 2-3 sets, alternating: 10 bulgarian split squat with 3sec lowering phase + 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. 2-3 sets: max handstand hold against wall for shoulder endurance. C. Group Metcon [/tab]

[tab title="Training - General"] DAY 1 SIGN UP FOR THE POWERLIFTING MEET IF YOU HAVEN'T ALREADY! A. Squat 1-2@90% (same weight or slightly less than last week). Rest 2-2.5min B. Bench Press 1-2@90-95%, rest 1.5-2min C. Deadlift: up to 1@90%

DAY 2 A. 4 sets for quality: 3 TGU/arm + 4-6 strict chins + 45-60sec hollow body hold + 250m row @ 85% pace B. optional group metcon (take it at about 75%)

DAY 3 A. Back Squat 2x3 @ 75% B. Bench Press 2x3 @ 80% KB swing 2x15 NOTE: this workout should be light and easy, the purpose is to grease the groove of your lifts in preparation for the total on the weekend!

DAY 4 POWERLIFTING MEET! or 1RM squat, bench, deadlift [/tab]

[tab title="Training - Competition"] Workout 1 A. Back Squat 1@90%, 2x2@85% B. 2-3 sets: external rotations with band 10-20reps/side + back flys 10-20reps. C. Group Metcon

Workout 2 A. Bench Press 1@90%, 2x2@85%. B. 2-3 sets: single leg side plank 45sec/side + max chin-ups + max HSPU. rest as needed. C. Group Metcon

Workout 3 *leave a couple reps in the tank today* A. 2 tough sets: 2 Hang Power Snatch + 3 Pause OH Squats (3sec) B. 2 tough sets: Clean + 3 push press + 1 jerk. C. Back Squat 4x2 @ 70% EMOM

Workout 4 *take a day off from the gym before this* A. Back Squat to Max. B. Bench Press to Max

Workout 5 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 [/tab]

[tab title="Training - Weightlifting Team"] Monday A. Goblet Squats with band @ knee. 2x10 B. Paused Back Squat with 3sec, hit a 1RM, then regular back squat (no pause) 2x2 at that weight C. Side Step-up: 2x20/side D. Group Metcon

Tuesday A. Jerk, to a 3RM for the day. B. 3 sets alternating: max chin-ups, rest 30sec, Glute Ham Raise 6-12reps, rest 30sec, max HSPU, rest 30sec, hollow body hold 60sec, rest 30sec C. Group Metcon

Thursday A. Speed Squat 6x1 EMOM @ 80% B. 2 sets: alternating: Bulgarian Split Squat, 15/side (3sec STRICT lowering phase) + 10-20 back flys + 10-20 scare cros with band C. Group Metcon

Friday/Saturday A. 3 sets: 3 power snatch from blocks + 2 pause OH Squat B. Clean and Jerk. Build to a 3RM C. Bench Press 2x6-8 D. 2-3 sets, alternating: 15 single leg RDL + 20 front step-up/side + single leg side plank 30-60sec. (do each exercise on the right leg first, then come around and do everthing (back to back) on the left).

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