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

[tab title="Group Metcons"] Monday 5 sets: 10 wall ball, 14 box jumps (step down), 18 KB swings

Tuesday 2 sets: row 90sec, rest 90sec. bike 90sec, rest 90sec, 90sec for : 200m run + max burpees in remaining time, rest 90sec

Wednesday 14mins for quality: max L-sit hold + TGU 4/side + 60sec double under practice

Thursday 5 sets: 30sec AD, 30sec rest, 30sec battling ropes alternating waves, 30sec rest, 30sec toe to bar, 30sec rest

Friday 12min for quality: max push-ups + max chin-ups + 30 double unders

Saturday 15min amrap: 10 renegade rows/side + 10 ball slam + 200m run. [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat, build to a tough set of 8, B. 2x5 paused back squat (pause just above paralell) @ 85-90% of today's top weight C. Group Metcon

Workout 2 A. Bench Press. Build to a tough set of 1. B. 3 sets, alternating: Bench Press 3reps @ 85% 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: 8 RDL [5sec lowering phase] + 45-60sec Chinese Plank + max hspu + max ring rows B. 3 sets: max push-ups, rest 60sec. C. Group Metcon

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[tab title="Training - General"] Workout 1 A. Goblet Squat with band around knees: 2x8 B. Double pause squat (pause half way down and at bottom) 5x3, rest 2.5min C. Group Metcon

Workout 2 A. Press 3x3 (ramping), rest 1.5min B. Kneeling landmine press 3x10/arm C. Group Metcon

Workout 3 A. single leg RDL 2x10 B. Deadlift 8x3 every 60-90sec for speed C. Front Squat 4x5 (roughly 75% of max) D. Single leg side plank 2x30-45sec/side

Workout 4 A. 3 sets: Bench Press 3-5 + back flies 15-20. Rest 1.5-2min B. 3 sets, rest 45-60sec: 8 renegade rows/side + 8 DB shoulder press C. Group Metcon

Workout 5 A. 3 sets for quality: 12 Bulgarian SS + 60sec max rope climbs B. 8min KB swing: 20sec on, 40sec rest C. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Back Squat 4x4-6 @ 80%. B. Paused Back Squat (pause just above parallel) 2x6. C. Group Metcon

Workout 2 A. 7x2 EMOM Jerk technique practice @ 70-75%. B. 4 sets: 30sec max HSPU, 60sec rest. C. 3 sets, rest as needed: Tuck hold on paralettes for max time. D. Group Metcon

Workout 3 A. hang snatch technique practice.7x3 EMOM @ 50-65%. B. 6 sets: 4-6 chin-ups with 5sec lowering phase, rest 90sec. D. 3 sets, rest as needed: 5-10 ice cream makers + max HSPU. E. 3 sets, rest as needed: max strict toe to bar + max front plank on rings. 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 + 1 full snatch + 2 OH Squat. 4 sets @ 70-80%. B. 4x2: 2 Clean + Jerk @ 70-80%. C. OH Squat 3x6 D. 3 sets, alternating: Paused Deadlift 4reps with 3sec pause

Workout 5 A. 1 set: Bully Stretch 60sec/side + 10-20 back flys B. 4 sets: Bench Press 4-6 reps. C. 2 sets: DB Shoulder Press 10-15reps, rest 15sec, max push-ups, rest 90sec 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 4x4-6 @ 80% C. Above paralell pased squat 2x6 [3sec pause] D. Deadlift 3x4-6 *leave a couple reps in the tank

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] 4x2-4 @ 85% C. Group Metcon

Thursday A. 6 sets: 2 Snatch from block + 1 paused OH Squat B. 4 sets: 2 clean + 1 front Squat + 1 jerk C. 4 sets: 4-6 front squats @ 80% 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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