[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: run, skip, bike or airdyne, then 2-3 sets of: 60sec overhead band stretch + 15 groiners/side + 10 squats with band around knees [/tab]

[tab title="Group Metcons"] Monday 5 sets: 30sec push-ups, 30sec box jumps, 30sec ring row, 30sec ball ball. 1min rest.

Tuesday 3 sets: 60sec battling rope slams, 60sec double unders, 60sec ball slams, 60sec assault bike. 2min rest.

Wednesday 14mins for quality: max L-sit hold + max tempo chin-ups + single leg RDL 8-10/side

Thursday 2 sets: 60sec row @ 95%, rest 2mins. 60sec: 200m run + max burpees in remaining time. rest 2mins. 60sec assult bike. rest 2min

Friday 14mins for quality: 5 TGU/side + max chin-ups + 60sec double under practice

Saturday Team Workout (relay style). 5 sets each. rotate each round: 10 walking lunges/side + 10 toe to bar + 200m run. [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift build to a tough set of 8. B. 2-3 sets: even minutes: Tempo Deadlift (5sec lowering phase) 3-4 reps @ top weight. odd minutes: 4-8 chin-ups. C. Group Metcon

Workout 2 A, Shoulder Press, build to a tough set of 8 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 8. 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 cin-ups 5-8reps with 5sec lowering phase + 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"] Workout 1 A. Press + Push Press: 3+3, build up to a heavy set B. 3 sets: max tempo ring rows + max weighted push ups (aim for 10-20) C. Group Metcon

Workout 2 A. Goblet Squat with band around knees: 3x10 B. Double pause squat (pause half way down and at bottom) 4x4, rest 2.5min C. Group Metcon

Workout 3 A. Glute star 3x8 B. RDL 3x12, rest 2.5min C. 3 sets: 15-20 back flys + 10-12 Bulgarian SS/leg D. Front Plank 3x60sec for max weight (aim for more than last week)

Workout 4 A. 10mins. odd minutes 1-3 tough HSPU. even minutes 4-8 strict toe to bar. B. 2 sets, rest 45sec: 12 DB shoulder press + 6-8 GH Raise C. Group Metcon

Workout 5 A. 5min AMRAP MU B. 3 sets for quality: 15 heavy KB swings + 8 high box jumps + 2 TGU/arm + 45sec hollow body hold C. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. 3 sets: Front Squat 3reps, 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. 8 sets: max chin-ups in 30sec, rest 60sec. C. 4 sets: 5-10 ice cream makers. D. 4xmax L-sit hold. E. 2 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 4-8 reps, rest 30sec, max push-ups, rest 30sec, DB Bench Press 10-15reps, rest 3mins C. Group Metcon

Workout 4 A. 8 sets: 30sec max HSPU, 60sec rest. B. 3 sets atlernating, no rest: 15-20 DB shoulder press (moderate weight) + Tuck hold on paralettes for max time. C. Group Metcon

Workout 5 A. 5x2 Snatch @ 75-80% B. Clean and Jerk 4x2 tough sets. C. OH Squat 3x5. D. Paused Deadlift 3x4 with 2sec pause. E Bulgarian Split Squat 3x12/side with 3sec lowering phase. [/tab]

[tab title="Training - Weightlifting Team"] Monday A. 2 Power Snatch + 5 OH Squats. 5 sets. B. Clean 3x3@70-80% C. Group Metcon

Tuesday A. Front Squat 3x6-8, beat what you did last week. B. 3 sets, alternating: OH walking lunges 10/side + GH raise 12reps C. Snatch Pulls 3x5 with 4sec lowering phase. D. 3 sets: chinese plank 45-60sec + weighted front plank 45-60sec

Thursday A. Jerk 6x2 @ 80-85% B. Bench Press 3x4-6 beat last week. C. 4 sets: max HSPU + max L-Sit + 5 heavy TGU/side D. 3 sets: back flys 10-20reps + scarecrows 10-20reps + half kneeling trap-3 raise 10-20reps.

Friday/Saturday A. 3 tough sets: 1 paused Back Squat + 2-5 back squat C. 2 sets: all exercises on R side, then all on L side. 12 bulgarian split squats + 15 front step-up + 15 side step-up + 15 "curtsy" step-up + 30-45sec single leg side plank (active leg down) C. Group Metcon

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