[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: skip, run, bike or row, 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 Rowing Intervals: 4x500m @ 85-90%. Rest 2.5mins between sets.

Tuesday 20mins for quality: max HSPU + 6 TGU/side + max ring rows + 60sec double under practice

Wednesday 3min max wall ball. 1min rest. 3min assult bike. 1min rest. 3min box jumps (step down), 1 min rest. 3min ball slams, 1min rest

Thursday 5 sets: 20m prowler push + 200m run. Rest approx 2mins

Friday Team workout: In teams of 2, alternate: 6 sets each: 10cals ABike + 15 ball slams.

Saturday 16min amrap: 5 chin-ups + 10 push-ups + 15 KB swings + 150m row OR 200m run [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift build to a tough set of 5. B. 2-3 sets, minimal rest:Tempo Deadlift (5sec lowering phase) 35 reps @ 75-80% of today's top weight + 10-15 back flys with band. C. Group Metcon

Workout 2 A, Shoulder Press, build to a tough set of 5 B. 2-3 sets alternating: 6-8 shoulder press + 5-8 chin-ups wiht 4sec lowering phase. Rest 60sec bewteen exercises. C. Group Metcon

Workout 3 A. Back Squat, build to a tough set of 5. B. 2-3 sets, alternating: 5 reps paused back squat (just above paralell) + external rotations with band 15/side (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. Goblet Squat with band around knees: 3x10 B. Pause Squat (2cnt pause in the hole) 5/4/3/3, rest 2min C. Group Metcon

Workout 2 A. Press + Push Press: 3+3, 2+3, 2+2, 1+2 (ramping sets) B. Kneeling landmine press 3x10/arm C. Group Metcon

Workout 3 A. Glute star 2x8 B. RDL 3x8, rest 2min C. Front Squat 3x6 (roughly 70-73% of max) D. Single leg side plank 2x30-45sec/side

Workout 4 A. 3 sets: Bench Press 4-6 + max tempo ring rows. Rest 1.5-2min B. 3 sets, rest 45sec: 10 DB shoulder press + 10 back extensions on GHD (weighted if needed) C. Group Metcon

Workout 5 A. Optional MU practice 5-8min B. 3-4 sets for quality: 20 heavy KB swing + DB walking lunges 8/leg + 45sec handstand practice OR AMRAP HSPU + 45-60sec hollow body hold C. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Back Squat 2x6-8. B. Paused Back Squat (pause just above parallel) 3x5. C. Group Metcon

Workout 2 A. 1 set: Bully Stretch 60sec/side + 10-20 back flys B. 3 sets: Bench Press 6-8 reps. C. 2-3 sets: DB Shoulder Press 10-15reps, rest 15sec, max push-ups, rest 90sec D. Group Metcon

Workout 3 A.6-8mins hang snatch practice. sets of 3 EMOM @ 50-65%. B. 6 sets: max chin-ups with 5sec lowering phase, rest 90sec. D. 4 sets, rest as needed: 5-10 ice cream makers + max HSPU. E. 3 sets, rest as needed: max strict toe to bar + max support hold on ring. F. 2 sets: 10-20 back flys + 10-20 scarecrows + 10-15 kneeling single leg trap-3 raise/side.

Workout 4 A. 2 hang snatch + 2 full snatch + 2 OH Squat. 4 sets @ 70-80%. B. 4 sets: 2 Clean + 2 Front Squat + Jerk @ 70-80%. C. OH Squat 3x4 D. 3 sets, alternating: Paused Deadlift 3x6 with 2sec pause + Bulgarian Split Squat 10/side

Workout 5 A. 6x4 EMOM Jerk technique practice @ 50-70%. B. 4 sets: 30sec max HSPU, 60sec rest. C. 3 sets, rest as needed: Tuck hold on paralettes for max time. D. Group Metcon [/tab]

[tab title="Training - Weightlifting Team"] Monday A. Snatch technique work: high hang + mid hand + from floor. 7 sets @ 60%. B. Back Squat 3x4-6 @ 75% C. Above parallel paused squat 3x5 [3sec pause] D. Deadlift 2x6-8

Tuesday A. 3 sets: barbell walking lunges (back squat style) 6/side + Side Step-up 15/side + single leg RDL 12 reps. rest as needed B. Tempo Bench Press [4sec lowering phase] 3x4-6 C. Group Metcon

Thursday A. 3 sets: 3 Snatch from block + 3 OH Squat B. 4 sets: 2 clean + 2 front Squat + 2 jerk C. 4 tough sets: 1 paused squat [3sec] + 1-2 Back Squat D. 3 sets: max l-sit + paralette swing throughs 5-10 + back flys 10-20 + 1/2 kneeling trap-3 raise 10-20 reps + band external rotations 10-20/side

Friday/Saturday A. 4 sets: Landmine Press 6-10reps + Max Chin-ups [4sec lowering phase] B. 3 sets: DB shoulder Press 8-12 + max ring rows C. Group Metcon

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