[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: airdyne, row, skip or run, then 2-3 sets of: 10-15 cossacks/side + 15-20 no money drill + quad stretch 60sec/side [/tab]

[tab title="Group Metcons"] Monday TESTING: 2min wall ball, 30sec rest, 2min box jumps, 30sec rest, 2min row, 30sec rest, 2min burpees, 30sec rest, 2min assult bike. For reps + cals

Tuesday Testing Make-up OR: 10min amrap: 5 toe to bar + 10 OH walking lunges (5/side) + 15 KB Swings

Wednesday TESTING: A. Max HSPU or Max Push-ups in 60sec. B. Max double unders in 2mins C. 500m row, rest 90sec, 500m row. Score = combined time.

Thursday Group Workout (relay style): 5 sets each: 20 ball slams + 200m run. Rotate every round.

Friday A. 12mins for quality: 4TGU/side + Max chin-ups + 45sec front plank

Saturday A. Max 20m sled push. [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat, build to a tough set of 5, 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 5. B. 3 sets, alternating: Bench Press 5reps @ 85-90% of todays top + back flys with band 10-15reps. C. Group Metcon

Workout 3 A. 5 sets, rest 45sec bewteen exercises: Chin-ups 4-6reps + 15-20sec tuck hold on paralettes + STRICT front step-up 20res/side. B. 2-3 sets: Side Plank 45sec/side (single leg side plank to upgrade) C. Group Metcon

Workout 4 A. 4 sets, rest 30-60sec between exercises: 15 snatch grip RDL + 45sec Chinese Plank + max hspu + max ring rows B. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Back Squat, build to a tough set of 5, 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 5. B. 3 sets, alternating: Bench Press 5reps @ 85-90% of todays top + back flys with band 10-15reps. C. Group Metcon

Workout 3 A. 5 sets, rest 45sec bewteen exercises: Chin-ups 4-6reps + 15-20sec tuck hold on paralettes + STRICT front step-up 20res/side. B. 2-3 sets: Side Plank 45sec/side (single leg side plank to upgrade) C. Group Metcon

Workout 4 A. 4 sets, rest 30-60sec between exercises: 15 snatch grip RDL + 45sec Chinese Plank + max hspu + max ring rows B. Group Metcon

TRAINING-GENERAL Workout 1 A. 3 sets: min 1: 20sec max HSPU, min 2: 20sec hollow body hold, min 3: 20sec max KB swing, min 4: 20sec max t2b, min 5: 4 tall bix jumps for quality B. Glute star 3x8 C. Group Metcon

Workout 2 A. 8min MU practice B. Press + Push Press: 2+3 (2 strict press then 3 push press, build up to a heavy set) C. Group Metcon

Workout 3 A. Goblet Squat with band around knees: 3x8 B. 3 sets: 15 back flys + 10-12 front step ups against band C. Pause Squat: 4x3 (leave a rep in the tank) D. Front Plank 3x60sec for max weight

Workout 4 A. 6 sets, rest 30-60sec between exercises. max weighted push-ups + max chin-ups. B. 4 sets: 30sec max pullovers + 10-15 no money drill C. Group Metcon

Workout 5 A. 3 sets for quality: 12 Bulgarian SS + 60sec max rope climbs B. 3 sets, no rest: 15 heavy KB Swings + 15 GHD situps C. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. 2 sets: Front Squat 5reps, rest 30sec, Back Squat for max-1 reps at same weight as front squat, rest 30sec, DB Walking Lunges 10/side, rest 3mins B. Group Metcon

Workout 2 A. 5mins muscle-up practice. B. 7 sets: max chin-ups in 30sec, rest 60sec. C. 4 sets: 5-10 ice cream makers. D. 3xmax l-sit hold. E. 3 sets: 10-20 back flys + 10-20 scarecrows + 10-15 kneeling single leg trap-3 raise/side.

Workout 3 A. 2 sets: Bully Stretch 60sec/side + 10-20 back flys B. 3 sets: Bench Press 4-6 reps, rest 30sec, max push-ups, rest 30sec, DB Bench Press 8-12reps, rest 3mins C. Group Metcon

Workout 4 A. 7 sets: 30sec max HSPU, 60sec rest. B. 3 sets atlernating, no rest: 15-20 DB shoulder press (moderate weight) + 60sec hollow body hold. C. Group Metcon

Workout 5 A. 3 Snatch + 3 OH Squat. 4 sets. B. Clean and Jerk 3x3 tough sets. C. Paused Deadlift 3x6 with 2sec pause. D Bulgarian Split Squat 3x12/side with 3sec lowering phase. [/tab]

[tab title="Training - Weightlifting Team"] Monday A. 3 Power Snatch + 4 OH Squat. 5 sets. B. Clean from blocks 4x4 C. Group Metcon

Tuesday A. Front Squat 3x6-8 B. 3 sets, alternating: OH walking lunges 8/side + GH raise 10reps C. Snatch Pulls 3x6 with 4sec lowering phase. Then take your time to reset D. 3 sets: chinese plank 45sec + weighted front planl 45sec

Thursday A. Jerk 4x4 B. Bench Press 3x4-6 C. 3 sets: max HSPU + Max L-sit + 4 heavy TGU/side D. 3 sets: back flys 10-20reps + scarecrows 10-20reps + kneeling single arm trap-3 raise, 10-20reps

Friday/Saturday A. 3 sets: 2 Paused Back Squat + 2-4 Back Squat B. 2 sets: all exercises on R side, then all on L side. 8 bulgarian split squats + 12 front step-up + 12 side step-up + 12 "curtsy" step-up + 30-45sec single leg side plank (active leg down) C. Group Metcon

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