[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: skip, row, airdyne or run, then: 2-3 rounds of: glute side shuffles to fatigue (5/side) + Band Pull Aparts 10-20reps + 10 inch worms [/tab]

[tab title="Group Metcons"] Monday 4mins assault bike. 90sec rest. 4mins row. 90sec rest. 4mins: 5 burpees + 10 box jumps. 90sec rest.

Tuesday 14min for quality; 20-30sec L-sit hold + 8 walking lunges/side (DBs at side like suitcaes) + max tempo push-ups

Wednesday 6 rounds for time: 5 chin-ups + 10 box jumps + 15 KB swings

Thursday 13min for quality: 2 laps single arm farmers walk/side + 5 TGU/side + 30 single leg skips/side

Friday 3 sets: 60sec rope slams, rest 2min, 60sec Airbyne or Row, rest 2mins,

Saturday Prowler Sprints. 8x10m, rest as needed. [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat, build to a tough set of 3, B. 3x3 tempo back squat (5sec down) @ 85-90% of today's top weight C. Group Metcon

Workout 2 A. Bench Press. Build to a tough set of 5. B. 3 sets, alternating: DB Bench Press 3x8-12 + back flys with band 10-15reps. C. Group Metcon

Workout 3 A. 3 sets: 10 bulgarian split squats/side + 3-6 chin-ups. B. 3 sets, single leg RDL 10 reps + Chin-ups 3-6reps C. Group Metcon

Workout 4 A. 4 sets, rest 30-60sec between exercises: 45-60sec Chinese Plank + Single arm DB row 12/side + max hspu + max ring rows B. Snatch grip RDL 2x10 with 4sec lowering phase, rest 60sec. C. Group Metcon

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[tab title="Training - General"] Workout 1 A. Squat 4x6 (same weight, leave 1-2 reps in the tank), rest 2min B. Pause Squat 3x6 (use 85-90% of top weight), rest 1.5-2min C. Group Metcon

Workout 2 A. Bench Press 4x4 (same weight, 1-2 reps in the tank), rest 1.5-2min B. Tempo Bench Press (5sec lowering) 2x4 (use 90% of top weight), rest 1.5min C. Group Metcon

Workout 3 A. Pull-ups: 5 sets to build to a 4RM B. 3 sets: 12-15 landmine press/arm + max ring rows w/ 3sec pause C. front step up + side step up 2x10+10 D. Group Metcon

Workout 4 A. Deadlift 4x5 (same weight, leave 1-2 reps in the tank), rest 2-2.5min B. Barbell row 4x10, rest 1.5min C. 3 sets, rest 45-60sec: 30-45sec heavy weighted front plank + 10-12 back extensions on GHD (5sec hold @ top, weighted if needed) + 15 cable external rotations D. 3 sets: 20 heavy KB swings

Workout 5 A. 4 sets: 12 single leg RDL + 12 bulgarian split squat + 10 renegade row + 10-12 standing DB press B. Group Metcon

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[tab title="Training - Competition"] Workout 1 A. 4 stes @ 70-80%: 2 Hang Snatch + 2 Full Snatch. B. Clean and Jerk 4x2@80-85%. C. OH Squat 3x12.

Workout 2 A. Back Squat. 5@70%, 4@80%, 3@85%, 1@90%, 2x10-15@60%. B. Front Step-up 2x30/side. C. Group Metcon

Workout 3 A. 1 set: Bully Stretch 60sec/side + 10-20 back flys B. Bench Press 2x6-8, rest 45sec, max pull-ups, rest 90sec. C. 3 sets: DB Shoulder Press 10-15reps, rest 45sec, max pull-ups, rest 60sec. D. Group Metcon

Workout 4 A. Snatch technique: 6x2 EMOM @ 70%. B. Hang Power Cleans: 5x10, rest 2mins. C. Group Metcon

Workout 5 A. 7 sets: 4-6 chin-ups with 5sec lowering phase, rest 20sec, max HSPU, rest 20sec, 10 toe to bar, rest 20sec, 12 single leg RDL/side, rest 30-90s. B. Group Metcon. [/tab]

[tab title="Training - Weightlifting Team"] Monday A. Snatch from blocks: 3x3 @ 75-80% B. Tempo Back Squat [5sec lowering phase] 3x3@75-80% C. Paused Back Squat. 2x5@70% D. Snatch Pick-up Drill 2x5@max snatch weight E. band external rotations 3x10-15reps/side

Tuesday A. 3 sets: 10 single leg RDL + 6 bulgarian split squat + 10-14 single arm DB rows/side with 1sec pause @ top + seated DB press 8-12 reps B. 2 sets: barbell rows 10reps + front plank on rings 30-60sec + Chinese Plank 30-60sec C. Group Metcon

Thursday A. Snatch. 2 hang snatch + 1 snatch. 4 sets @ 70-80% B. 1 clean + 3 jerk. 4 sets @ 80% C. OH Squat. 3x5reps with 5 sec pause @ top and @ bottom. *focus on shoulder position D. 3 sets: paralette swing through 5-10reps + L-sit 20-30sec

Friday/Saturday A. 2sets: Back Flys 10-15reps + 10 "A's" B. Bench Press 3x4-6 C. DB Floor Press 2x8-12reps D. Group Metcon [/tab]

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