September 23 - 29

Monday

Brief
This week is the first week of our new 4 week cycle. We will use this as an opportunity to deload in intensity (weight) and volume on the squat. Perform 2 sets of 5 reps at 65% of your back squat 1RM. Also add a 1 second pause in the bottom of each squat rep.
For the metcon, we will perform our BURN: Lactic Endurance benchmark test today because we have extra time with the shorter strength section. Due to limited rowers, heats will need to stagger 2-3 minutes apart. It is a good idea to warm up effectively before this metcon and also be sure to COOL DOWN after this workout so you don't feel rubbish for the rest of the day. When you finish the workout, do your best to stand up and walk around. If you can, jump on the bike and do a good 5-10 minutes of gentle aerobic activity. You can also try slowly sipping on sugars after the workout if you feel like crap. Be sure to log your scores in Wodify for performance tracking. Pacing recommendation for the WOD: row at approximately 80% (no harder) so that you can jump off the rower relatively fresh and hit the burpees as fast as possible. This workout is won in the burpees, not the row.
If class finishes early, feel free to perform the LIFT Extras.

Warm Up
2 rounds exercise by exercise with partner
6 right shoulder sandbag walking lunges
6 left shoulder sandbag walking lunges
6 SB clean to front rack
Perform 2 jump squats every rest break

Warm Up Sets
In 10 mins:
5 empty barbell back squat
10 back squat at 30%
10 back squat at 50%

Back Squat
2x5 at 65% deload
Tempo 21X2.
Pause 1 second in bottom of squat.


Metcon

BURN: Lactic
3 min AMRAP
40/30 cal row
AMRAP Bar Facing Burpees

Must 2-foot jump back and up for burpee and 2-foot jump over bar

Scoring: Reps

Extras: BURN ie. Fitness
10-30min nasal-breathing circuit bike/row/DUs/run/ski/BW box alternating step-up

Extras: LIFT ie. Muscle and Strength
Deload = light/easy sets
Dual DB RDL 2x6
Dual DB FR Alt Step Up 2x12 (6p/s)
Dual Calf Raise onto big toe 2x10

Extras
Tempo Pistol Squats, progressions or variations.

Stretch
2 min p/s twisted-Lizard

Prehab and Posture

Full Body CARs

Tuesday

Brief
Why do we love Animal Flow and Primal Crawls so much? To build mobility and stability, particularly through the shoulders and hips. To explore and be strong in different ranges-of-motion and positions. To play, which is great for coordination, creativity and stress relief.
This week is the first week of our new 4 week cycle. We will use this first week as an opportunity to deload in intensity (weight) and volume. Perform 2 sets of 5 reps at 65% of your strict press 1RM. Make sure you pause at the shoulders each rep. Do not bounce. We want to build shoulder strength at the bottom range.
The metcon is a 20min AMRAP. Restart from the 3 pull-ups each time you get back from the 400m run and try to get the same number of rounds/reps each of the 4 rounds. The pull-ups may be kipping or strict. If you cannot perform pull-ups, please perform jumping pull-ups for this workout.

Warm Up
Open-palm Wrist CARs
Animal Flow

Warm Up Sets
5 empty barbell strict press
10 strict press at 30%
10 strict press at 50%

Strict Press
2x5 at 65% deload
Superset
2x5 underhand bent row


Metcon

20 min AMRAP
At the 0:00, 5:00, 10:00, 15:00 mark 400m run
In other time restart AMRAP
3 Pullups
6 KB Swing 24/16
9 air-squat

Scoring: 4 rounds for reps

Extras: LIFT ie. Muscle and Strength
Deload = light/easy sets
Dual DB Alt Hammer Curl 2x20 (10 p/s)
Trap Raise 2x10 p/s

Extras: FLEX ie. gymnastics
SHSPU, variations, or progressions.
Strict Pronated Bar Pull-up. variations, or progressions.

Stretch
2 min downdog

Prehab and Posture
Full Body CARs

Wednesday

Brief
This week is the first week of our new 4 week cycle. We will use this first week as an opportunity to deload in intensity (weight) and volume. Perform 2 sets of 5 reps at 65% of your deadlift 1RM. The tempo is 2 seocnds up 2 seconds down, no pause at the top or bottom of each rep, light tough-and-go on the floor. Slowing the tempo down allows us to focus on positioning and feeling the muscles working.
In the metcon you will be in teams of 3. Trying to accumulate as many calories as you can in your team. You can swap whenever you like on the bike/rower. Your team must perform 4 sandbag clean to shoulder every minute, including the 0:00 mark. Anyone in the team can perform these 4 reps.

Warm Up
2 rounds single KB
5 Single KB Burpee Sumo Deadlift
5 SA KB Hang Snatch p/s
5 Goblet Squats

Warm Up Sets
5 empty barbell deadlift
10 deadlft at 30%
5 deadlift at 50%

Deadlift

2x5 at approx 65%
Tempo 2020

Metcon
21 min
AMRAP cals on bike/rower in groups of 3
every minute the team must complete 4 SB clean to shoulder 45/36 kg

Scoring: Calories

Extras: LIFT ie. Muscle and Strength
Deload = light/easy sets
SL box+ring hamstring curl 2x6 reps
Reverse crunch 2x10 easy reps
Eugene Teo Single foot balance + running man 2 easy sets p/s

Extras: FLEX ie. gymnastics

Strict TTB, progressions or variations.

Stretch
2 min side-split

Prehab and Posture
Full Body CARs

Thursday

Brief
Why do we love Animal Flow and Primal Crawls so much? To build mobility and stability, particularly through the shoulders and hips. To explore and be strong in different ranges-of-motion and positions. To play, which is great for coordination, creativity and stress relief.
Today's gymnastics skill focus is on Muscle ups. Everyone will do the first 2 exercises to warm up effectively and also work on the MU positions, and then for the 3rd exercise there will be 2 groups, one performing MU transitions, and the other performing muscle-ups.
The metcon will be a real test of shoulder stability and endurance.

Warm Up

3x10 sec wrist-extension lift-offs
Animal Flow

Gymnastics
In groups of 3 rotate through:
3 sets of 5-15sec top of ring dip hold straight into 5-15 sec bottom of dip hold (push-up or dip position)
then
3 sets of 5-10 false-grip ring row/pullups
then
3 sets of kipping MU transitions (feet on floor) OR 3 submax sets of ring MUs.

Metcon
For time
10 rounds
4 HR Burpees
4 Right arm DB STOH 22.5/15
4 Right arm OH walking lunge
4 HR Burpees
4 left arm STOH
4 left arm OH walking lunge

Cap: 22 min

Scoring: Time

Extras: LIFT ie. Muscle and Strength
Deload = light/easy sets
Dual DB Chest Press 2x6
Overhand Bar Pullups 2x easy sets of approx 5-10 reps. Use band if necessary.
Poliquin seated external rotation 2x10 p/s
Wrist Extension with DB 2x10 reps p/s

Extras: FLEX ie. gymnastics
HS Hold, progressions or variations.

Stretch
2 min table-top

Prehab and Posture
Full Body CARs

Friday

Brief
Today we are running through a 3-position clean complex. That means 1 squat clean from positon 1, 1 squat clean from position 2 and 1 squat clean from position 3 (the floor) all unbroken.

Warm Up
2 rounds:
1 DB TGU p/s
5 SA DB Hang Squat Clean p/s

Clean
1 set of complex every 2 mins for 5 sets: 3-Position Clean

Metcon
18 min EMOM
1: 20-60 DUs
2: 10-20 Wall Balls 20/14 (Rx+ 30/20)
3: 2-5 Strict TTB

Scoring: 18 rounds for reps

Extras: LIFT ie. Muscle and Strength
Catch up on extras from earlier in the week

Extras: BURN ie. Fitness
10-30min nasal breathing circuit bike/row/DUs/run/ski/BW box alternating step-up

Stretch
2 min p/s active lizard (knee off floor)

Prehab and Posture
Full Body CARs

Saturday

Brief
We will be working on various snatch variations over the next 4 weeks. No particular structure with the progressions, but rather exploring variations/positions of the lift.
The metcon is an opportunity to work on barbell cycling and gymnastics cycling.

Warm Up
2 rounds:
3 static inchworm plus pushup
6 jumping alternating lunge
3 deck squat
then
Empty barbell Warm Up

Snatch
1 set of complex every 2 mins for 5 sets: 3-position snatch

Metcon
12 min AMRAP
round for round in pairs
5 Hang Power Clean and Jerk 50/30
5 TTB (Rx+ 8 TTB)

Scoring: 6 rounds for reps

Extras: LIFT ie. Muscle and Strength
Catch up on extras from earlier in the week

Extras: FLEX ie. Gymnastics

Strict MU, variations or progressions.

Stretch

2 min downdog

Prehab and Posture
Full Body CARs

Farm Fit

Brief
Box no higher than 20inch for this workout.

Warm Up
2 rounds:
3 static inchworm plus pushup
6 jumping alternating lunge
3 deck squat

Metcon
25 min AMRAP
Run 1km on the 0:00 and 10:00, then 400m on the 20:00
in other time continuous AMRAP
10 (5p/s) alternating box step ups with single KB
10 (5L, 5R) SA KB Snatch
5 Ring Pullups or 10 Ring Rows

Extras: LIFT ie. Muscle and Strength
Catch up on extras from earlier in the week

Stretch
2 min downdog

Weightlifting 1

Warm Up
2 rounds:
10 spiderman lunge crawl + rotation
5 squat to stand
then
Empty barbell snatch warm up

Power Snatch
OT2min for 5 sets: 3 Power Snatch + 1 pause overhead squat

Thrusters
10,8,5,3. TNG cycling. Get heavier each set. Rest 2 mins between each set.

Weightlifting 2

Brief
We are going to be running a little front squat cycle for the next few weeks. This cycle is focussed around front squat repetitions where you will pause for time in the bottom and top of each repeition. This cycle will improve your front rack position, strenghten your thoracic extension, and improve your positioning in the bottom of the front squat.

Warm Up
2 rounds:
5 dual DB front squat
5 dual DB hang snatch
then
Empty barbell warm up

Split Jerk
OT2min for 5 sets: 3 push press + 1 split-jerk

Front Squat
3x3 at 80%.
For EVERY REP, pause for 7 seconds in the bottom and 15 at the top seconds holding the bar in front rack.

September 16 - 21

Monday

Brief
This is the fourth week of our 4-week training cycle. For this cycle we will need to be prompt in getting out a KB straight after the briefing so we can start the KB Warm Up. Then We will get into out box squats. We want the box to be at just below parallel-squat height. This means unless you can get a small box you will most likely have to set up plate stacks for the box to be at the appropriate height. This week we will perform 3 sets of 4 at a heavier weight than last week.
Over this training cycle we will performing a training method called "Explosive Repeat Method". We performed this method earlier in the year for 3 weeks. The point of this method is to "increase the aerobic ability of your fast twitch muscle fibres and how quickly they can recover. This method can dramatically improve your ability to perform short repetitive explosive bursts of msucular work." - Joel Jameison. Over the next 3 weeks the work period will be increasing while the rest period decreases. The exercises will rotate around over the 3 weeks.

Warm Up
2 rounds per arm with single KB
6 SA KB Hang Power Clean
6 SA FR KB alt lunge
6 SA KB FR Squat

Warm Up Sets
In 10 mins:
5 empty barbell box squat
10 box squat at 30%
10 box squat at 50%
5 box squat at 65%

Box Squat
3x4 at heavier than last week.
Tempo 21X1

Metcon
Explosive Repeat Method
For total reps and cals
5 rounds of:
20 sec AMRAP Barbell Thrusters 75/55
Rest 40 seconds
20 sec AMRAP Burpee
Rest 40 seconds

Scoring: 10 rounds for reps

Extras: BURN ie. Fitness
10-30min nasal-breathing circuit bike/row/DUs/run/ski/BW box alternating step-up

Extras: LIFT ie. Muscle and Strength
Dual DB by-side curtsy lunge 3x20 (10p/s)
SL Slider Hamstring negatives 3x3 p/s
Rest-pause SL Calf Raise Accumuate 70 reps p/s in 3-5 sets.

Extras
Tempo Pistol Squats, progressions or variations.

Stretch
2 min p/s twisted-Lizard

Prehab and Posture

Full Body CARs

Tuesday

Brief
This is the fourth week of this 4-week training cycle. We will be working on jerk-width-bench press. Set up plate stacks as benches if necessary. This 4 week training cycle will have a strong emphasis on muscular hypertrophy. We are going to run another cycle of the Escalating Density Training. In this method, you will superset bench press with overhand bar-pullups accumulating as many reps as you can in the 10 mins. Try to beat your reps from last week. We will have 5 barbell weight options for everyone to share, males and females. The bar options are 25/40/55/70/85kg. Set up more barbells of the popular weights. Overhand bar pullups, use either +5kg dumbbell weight, body-weight, or with a band. If you get 43 reps in the bench, please score it in Wodify as 43 sets x 1 rep. Then you can check up on it next week and try to beat your reps. Do not score it as 1 set x43 reps or it will stuff up your percentages. Put your pull-up reps in the notes section.
In the metcon you can perform the TTB strict or kipping. The box step ups your can hold the KB anyway you like as long as it is not resting on the knee or your hand pushing off the knee. 24/20 inch box for Rx.

Warm Up
Open-palm Wrist CARs
Animal Flow

Warm Up Sets
5 mins to warm up to Escalating density weight

Jerk-width Bench Press
10 mins Escalating Density
Superset:
Overhand Bar Pull-Up Escalating Density

Metcon
For time
7 rounds
5 TTB
10 KB Swing 24/16
10 alternating box step up holding KB. Box 24/20

Cap: 16 min

Extras: LIFT ie. Muscle and Strength
a1: Strict Ring Dip or Ring Push Up 3x10 (not if you have done strength section of class)
a2: Overhand bar pullup Accumulate 35 reps in 3-5 sets. (Not if you have done strength section in class)
b1: Dual DB Zottman curl. Rest-pause accumulate 35 reps in 3-5 sets.
b2: Hanging Hip Taps (show control) 3x10 (5p/s)
b3: S-Waves 3x30 seconds

Extras: FLEX ie. gymnastics
SHSPU, variations, or progressions.
Strict Pronated Bar Pull-up. variations, or progressions.

Stretch
2 min downdog

Prehab and Posture
Full Body CARs

Wednesday

Brief
This is the fourth week of our 4-week training cycle. For this 4 weeks, we will need to be prompt in getting out a KB straight after the briefing so we can start the KB Warm Up. Then we will get into out hinge deadlifts. Hinge deadlift is a new one for Creature. It is similar to what many may know as a "stiff-leg deadlift". The main difference though is that you will have soft-knees (not locked out) and you may have a slightly globally flexed position. As long as your are braced through the midline, and this spine shape does not change during the deadlift, then everything is A-ok. We perform this exercise because it helps encourage true-hinge mechanics and work the hamstrings. Cues of value include keeping your pecs and lats engaged to keep the bar close to your body, keeping your knee-caps facing forward, and not extending your spine at the top of each repetition but rather staying in a slightly fliexed positon. You will find this reduces the total range-of-motion but keeps the tension in the lats, obliques and hamstrings which is where we want it. Emphasis is on proper execution of the hinge here with no spinal movement. If done correctly you will not have to go heavy and will still get nice sore hammies the next day. Don't be surprised if the coach tells you to go lighter while you are learning to execute the movement correctly.
The metcon is a 18min partner AMRAP. Always run the 400m together and then alternate reps on the SB clean (10 reps each). Be sure to alternate shoulders on the SB clean too.

Warm Up
2 rounds per side with single KB
10 SA Russian KB Swing
10m SA Suitcase carry

Hinge Deadlift
3x10

Metcon
19 min partner AMRAP
400m run together
20 (10 each) SB clean to shoulder 45/36

Scoring: Rounds and Reps

Extras: LIFT ie. Muscle and Strength
Dual DB SL step up 3x10 p/s (not if you have performed metcon in class)
Strict TTB 3x2-5 reps (not if done the metcon)
Mini-Banded Cha Chas for glutes 3x30 p/s
Shin Raises with KBs 3x30
Toe Crawl 3sets to failure

Extras: FLEX ie. gymnastics
Strict TTB, progressions or variations.

Stretch
2 min side-split

Prehab and Posture
Full Body CARs

Thursday

Brief
This week we have a 10min gymnastics strength EMOM. Perform 5-10 deficit SHSPU or deficit box/pike HSPU one minute, and then 12 band pullaparts the next.
Then the metcon is a for time workout. 21 min time-cap. You also have the option of Rx+ for this workout of 10 reps each round. If you cannot perform pullups perform jumping pullups for this workout.

Warm Up
3x10 sec wrist-extension lift-offs
Animal Flow

Gymnastics
10 min EMOM
1: 5-10 Deficit SHSPU
2: 12 band pullaparts

Metcon
For time
25-25-25-25-25 Wall Balls 20/14
10-8-6-4-2 Pullups (Rx+ 10-10-10-10-10)

Cap: 21 min

Scoring: Time

Extras: LIFT ie. Muscle and Strength
a1: Dual DB Z-Press 3x10
a2: SA DB Row 3x22
b1: DB Wrist Ext 2x22 p/s
b2: Hanging Hip Taps (show control) 3x10 (5p/s)
b3: Blackburns 3x30 seconds

Extras: FLEX ie. gymnastics

HS Hold, progressions or variations.

Stretch
2 min table-top

Prehab and Posture
Full Body CARs

Friday

Brief
We will be working on various Clean variations over the next 4 weeks. No particular structure with the progressions, but rather exploring variations/positions of the lift. Pause in the bottom of the squat clean.
The metcon is a partner round for round AMRAP. Dumbbells should be inside legs on the hang position. Can step up on burpee if wish but must jump over the 2 dumbbells which must be end to end so they are wide like a barbell. Burpees must be facing the dumbbells.

Warm Up
In pairs alternating exercise by exercise for 3 rounds each
4 SB clean to alt shoulder
10m SB bear-hug carry
8 SB bear-hug squats

Clean
3 working sets: 1 pause squat clean + hang squat clean
10 min cap.

Metcon
17 min AMRAP
In pairs round for round
10 Burpee facing dual dumbbell over
5 dual DB hang snatch 22.5/15

Scoring: AMRAP

Extras: LIFT ie. Muscle and Strength

Catch up on extras from earlier in the week

Extras: BURN ie. Fitness
10-30min nasal breathing circuit bike/row/DUs/run/ski/BW box alternating step-up

Stretch
2 min p/s active lizard (knee off floor)

Prehab and Posture
Full Body CARs

Saturday

Brief
We will be working on various snatch variations over the next 4 weeks. No particular structure with the progressions, but rather exploring variations/positions of the lift.
The metcon is an opportunity to work on barbell cycling and gymnastics cycling. The ring dips for the EMOM can be strict or kipping. If you cannot perform dips perform ring-pushups.

Warm Up
2 rounds:
10m Lizard Crawl
5 squat to stand
then
Empty barbell Warm Up

Snatch
3 working sets: 1 Pause Squat Snatch + 1 hang squat snatch
10 min cap

Metcon
12 min EMOM
1: 5 TNG Power Clean
2: 5-10 Ring Dip (Rx+ 1-3 Ring MUs)

Scoring: 6 rounds for reps

Extras: LIFT ie. Muscle and Strength
Catch up on extras from earlier in the week

Extras: FLEX ie. Gymnastics
Strict MU, variations or progressions.

Stretch
2 min downdog

Prehab and Posture
Full Body CARs

Farm Fit

Warm Up
2 rounds:
10m Lizard Crawl
5 squat to stand

Metcon
25 min AMRAP
Run 400m
20 Walking Lunge with single DB FR
10 SA DB Chinese Row p/s

Extras: LIFT ie. Muscle and Strength
Catch up on extras from earlier in the week

Stretch
2 min downdog

Weightlifting 1

Warm Up
2 rounds:
45sec hip CARs p/s
45 sec shoulder CARs p/s
then
Empty barbell snatch warm up

Front Squat
3 pause reps every 2 mins for 5 sets.
From rack.

Power Snatch
10 sets of 3 unbroken TNG reps for quality and time.

Weightlifting 2

Warm Up
2 rounds:
1 KB TGU p/s
10 Goblet Squats
then
Empty barbell warm up

Split Jerk
OT2min for 5 sets
2 push press+1 split jerk.
From Rack

Overhead Squat
3 pause reps every second minute for 5 sets. From Rack