[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: air bike/run/row/skip, then: 2-3 rounds of: 30sec bear crawl + 10-20 froggers + 10-20 no money drill [/tab]

[tab title="Group Metcons"] Monday 2 sets: 2min: bike. rest 1min. 2min wall ball. 1min rest. 2min: 200m run + max burpees. 1min rest

Tuesday Prowler Sprint.10x10m sprint (at weight that doesn't cause you to walk). rest 60sec

Wednesday 16min for quality: max perfect push-ups + max perfect ring rows + 30 double unders (or 5 tripples) + 8-12 TGU sit-ups/side

Thursday Row: 500m, rest 3min. Row 400m, rest 3min. Rest 300m. rest 2min. Row 200m. rest 2min, Row 100m

Friday FBOMB FRIDAY: A. 5mins of double or tripple under practice. B. 25min AMRAP: 5 burpees + 10 box jump (step-down) + 5 chin-ups + 300m run.

Saturday Team Workout (relay style). 5 sets each. rotate each round: 10 toe to bar + 10 ball slams + 200m run.


[tab title="Foundations"] Workout 1 A. Deadlift build to a tough set of 3. B. 2-3 sets, minimal rest:Tempo Deadlift (5sec lowering phase) 5 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 3 B. 2-3 sets alternating: 4-6 shoulder press [at about 90% of today's top weight] + 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 3. B. 2-3 sets, alternating: 5 reps tempo back squat (4sec lowering phase) + 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 title="Training - General"] Workout 1 A. Squat 4x5 (ramping), rest 1.5-2min B. Group Metcon

Workout 2 A. Press 3x2 (ramping), then 1x6-8@80% of today's heaviest double. Rest 1.5min B. Kneeling landmine press 3x8/arm C. Group Metcon

Workout 3 A. single leg RDL 2x10 B. Deadlift 4x5, rest 2min C. Front Squat 4x4 (roughly 80% of max) D. Front Plank on rings 3x45-60sec

Workout 4 A. 3 sets: Bench Press 2-4 + max tempo ring rows. Rest 1.5-2min B. 2 sets, rest 45sec: 6-8 DB shoulder press + 10 back extensions on GHD (3sec hold @ top, weighted if needed) C. Group Metcon

Workout 5 A. 16min EMOM, min 1: 30sec AMRAP HSPU, min 2: 30sec AMRAP DUs, min 3: 30sec hollow body hold, min 4: 1 TGU/arm (heavy) B. Accumulate 50 quality ring rows in as few sets as possible 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. 1 set: Bully Stretch 60sec/side + 10-20 back flys B. 5 sets: Bench Press 3-4 reps. C. 3 sets: "A's" 10-15reps + max push-ups, rest 90sec D. Group Metcon

Workout 3 A. 2 hang snatch + 2 full snatch 4 sets @ 70-80%. B. 4x2 Clean + Front Squat + Jerk @ 70-80%. C. Paused [3sec] OH Squat 3x3 D. 3 sets, alternating: Paused Deadlift 4reps with 3sec pause

Workout 4 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: max L-sit holw + 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 5 A. 4x4, rest 90sec: Jerk technique practice @ 70-75%. B. 5 sets: 30sec max HSPU, 60sec rest. C. 4 sets, rest as needed: Tuck hold on paralettes for max time. D. Group Metcon


[tab title="Training - Weightlifting Team"] Light Week

Monday A. Snatch: High Hang. 3x4 @ 60-65% B. Back Squat 3x3@85% C. Above Paralell paused squat 1x4 @ 75% D. Snatch Pull 2x5@70%

Tuesday A. 2 sets: barbell walking lunges (back squat style) 6/side + Side Step-up 10/side + single leg RDL 12 reps. rest as needed B. Tempo Bench Press [4sec lowering phase] 3x3 @ 80-85% C. Group Metcon

Thursday A. Snatch 6x2 EMOM @ 70% B. Clean & Jerk 5x1 EMOM @ 75% C. Front Squat 2x6@75% 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. 2-3 sets: 60sec front plank (weighted) + 45-60sec Chinese plank. C. Group Metcon [/tab]