[accordiontabs][tab title="Weekly Warmup"] 2-3mins run, bike, skip or row, then 2-3 sets of: 2-3 rounds of: 60sec/side lat self massage (use ball or roller) + groin-hamstring flow 60sec + 15 RDL empty bar [/tab]

[tab title="Group Metcons"] Tuesday 3min max wall ball. 1min rest. 3min max burpees. 1min rest. 3mins max box jump (step down), 1min rest, 3min row

Wednesday 5 sets: 20m prowler sprints. rest as needed: 40 battling rope slams, rest as needed

Thursday 15min for quality: max HSPU (sub standard push-ups if needed) + 4 TGU/side + 60sec double under practice (or tripple unders)


Saturday Team Workout: In teams of 2, alternating work, complete 6 sets each: 12 renegade rows/side + 8 cals AB or Row [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat, build to a tough set of 3, then 2x3 @ 85-90% of today's weight. B. 2x5 paused back squat (pause just above paralell) @ 70-80% of today's top weight C. Group Metcon

Workout 2 A. Bench Press. Build to a tough set of 3. B. 3 sets, alternating: Bench Press 3reps @ 85-90% of todays top + back flys with band 10-15reps. C. Group Metcon

Workout 3 A. 3 sets: 10-15 Front step-up/side + 10-15 side step-up per side + 45sec side plank. *Do all on right side, then all on left side. 4 sets, rest 30sec bewteen exercises: Chin-ups 4-6reps + Tuck hold on paralettes. C. Group Metcon

Workout 4 A. 4 sets, rest 30-60sec between exercises: 15 snatch grip RDL + 45-60sec Chinese Plank + max hspu + max ring rows B. 3 sets: max push-ups, rest 60sec. C. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Press + Push Press: 2+3, build up to a heavy set B. 3 sets: max strict chin ups + max weighted push ups (aim for 10-20) C. Group Metcon

Workout 2 A. Goblet Squat with band around knees: 3x10 B. Pause Squat (2count pause in the hole) 4x5, rest 2min C. Group Metcon

Workout 3 A. Glute star 2x8 B. RDL 3x10, rest 2.5min C. 3 sets: max tempo ring rows + walking lunges 10/leg D. Front Plank 3x60sec for max weight (aim for more than last week)

Workout 4 A. 3 sets: Bench Press 6-8 + back flies 15-20. Rest 1.5-2min B. 3 sets, rest 45-60sec: 10 renegade rows/side + 10 DB shoulder press C. Group Metcon

Workout 5 A. Optional MU practice 5-8min A. 3-4 sets for quality: 15 KB swing + 60sec dynamic quad stretch/leg + max HSPU + 45-60sec hollow body hold C. Group Metcon [/tab]

[tab title="Training - Competition"] **Back-off week** Workout 1 A. 2 sets: Front Squat 2reps, rest 30sec, Back Squat for max-1 reps at same weight as front squat, rest 3mins B. Group Metcon

Workout 2 A. 6-8mins hang snatch practice. sets of 3 EMOM @ 50-65%. B. 5mins muscle-up practice. C. 4 sets: max chin-ups in 30sec, rest 60sec. C. 2 sets: 5-10 ice cream makers. D. 2xmax 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. 2 sets: Bench Press 4-6 reps, rest 30sec, max push-ups, rest 30sec, DB Bench Press 10-15reps, rest 3mins C. Group Metcon

Workout 4 A. 6x4 EMOM Jerk technique practice @ 50-70%. B. 4 sets: 30sec max HSPU, 60sec rest. C. 3 sets alternating, no rest: 15-20 DB shoulder press (moderate weight) + Tuck hold on paralettes for max time. C. Group Metcon

Workout 5 A. Snatch 5x2 @ 75-80%. B. Clean and Jerk 3x3 @ 70-80%. C. OH Squat 2x6 D. Paused Deadlift 3x5 with 2sec pause. E Bulgarian Split Squat 2x8/side with 5sec lowering phase. [/tab]

[tab title="Training - Weightlifting Team"] **Back-off week** Monday (included regardless of holiday) A. 3 Power Snatch + 3 OH Squats. 3 sets. B. Clean, up to a tough set of 3 C. Group Metcon

Tuesday A. Front Squat 2x4-6, beat what you did last week. B. 2 sets, alternating: OH walking lunges 7/side + GH raise 8reps C. Snatch Pulls 2x5 with 4sec lowering phase. D. 1 set: Chinese plank 45-60sec + weighted front plank 45-60sec

Thursday A. Jerk to a tough set of 4 in minimal sets. B. Bench Press 2x2-4 C. 2 sets: max HSPU + max L-Sit + 5 heavy TGU/side D. 2 sets: back flys 10-20reps + scarecrows 10-20reps + half kneeling trap-3 raise 10-20reps.

Friday/Saturday A. 1 tough set: 2 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 [/tab]