July 22 - 27

Monday

Brief
Today is the fourth week of this 4-week block. Today's exercise is a barbell back squat with tempo 2012. 2 seconds down, no pause, drive up for 1 second, and a 2 second breathe-and-brace at the top of each rep. 3 working sets of 8 reps at the same weight as last week. (approx 70%). The goal of this back squat cycle is to drive muscular growth and to accumulate quality squat repeitions.
The metcon is a partner-based for-time WOD. One of our main competition pieces for the week.

Warm Up
10m walking lunge with rotation
10m sidewards over hurdle into squat
5 reps of one-and-quarter jump squat

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

Back Squat
3x8 back squat @70%.
Same weight as last week.
Tempo 2012.
10 min cap.

Metcon
For time
In pairs
Break sandbag work up however
60 Sandbag ground to overhead 36/27
Perform 5 synchro HR burpee at the top of each minute (including the 0:00 mark)

Cap: 15 min

Scoring: Time

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 FR Walking Lunge 4x16 (8p/s)
Box+Ring or slider/fit-ball hamstring curl 4x8
Elbow plank. Add weight if possible. 4x40 sec
SL calf raise 4x17 p/s
Shin Raise with KBs 4x17

Extras
Tempo Pistol Squats, progressions or variations.

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

Prehab and Posture

Full Body CARs

Tuesday

Brief
Today is the fourth week of this 4-week cycle. You will perform a barbell overhead complex every 90 seconds for 6 working sets. The complex is: 1 push press+3 push jerk. Your weight this week should be approximately 5kg heavier than last week.
In the metcon you are working in teams of 3 and you have 25 mins to accumulate as many calories as you can on the bike/rower. Every time you hop off the bike/rower you perform 8 reps per side of a heavy single arm dumbbell row with your supporting hand on a box. Because we had a lot of overhead pressing yesterday, today and more on Thursday, the point of today's metcon is to develop aerobic fitness while simultaenously activating and strengthening the lats/upper back (with the DB rows) to maintain healthy shoulders.

Warm Up
Open-palm Wrist CARs
Animal Flow
then
Empty Barbell Warm Up

Push Press
1 set of complex every 90secs for 6 sets:
1 push press+3 push jerk.

Metcon
25 min AMRAP
in teams of 3 accumulate as many calories on bike/rower as possible.
Sets of 20/15 on scwhinn and 20/15 on row/assault
Every time you hop off bike/rower perform
8 reps per side of SA DB Row with hand on box

Scoring: calories

Extras: LIFT ie. Muscle and Strength

Tall-kneeling Dual KB Alt Strict Press 4x16 (8p/s)
Strict Ring Pullups. Add weight if possible. 4x8
Sandbag Chest Press 4x8
Ring Scarecrow 4x17
Dual DB Incline curl 4x12
SA DB OH Tricep 4x12
DB Wrist Ext 4x17

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
Today is the fourth week of this 4-week block. Today's exercise is a conventional deadlift with tempo: 2 seconds down, light touch-and-go, 2 seconds controlled up and no pause at the top of each rep into instant controlled descent. Same weight as last week, approx 70% of your deadlift 1RM. 8 repetitions. The goal of this deadlift cycle is to drive muscular growth and to focus on proper positioning with the controlled tempo.
In the metcon, we have an 18min EMOM. 3 exercises for 6 rounds. You can hold the DBs any way you like for the step-overs. The point of this workout is to encourage general blood-flow but not tax any one area too much so you can have a red-hot crack at the BURN - Aerobic Endurance retest tomorrow. We will use this as an opportunity to get some DU skill practice in, as well as some unilateral/midline assistance work. Don't go overboard with the DU volume today if you will be running in the BURN test tomorrow.

Warm Up
2x10m Bear Crawl
then 2 rounds:
20 banded good-morning
10 dead-bug

Warm Up Sets
In 10 mins:
5 empty barbell conventional deadlift
15 conventional deadlft at 30%
10 conventional deadlift at 50%
5 conventional deadlift at 65%

Deadlift
3x8 @70%.
Same weight as last week.
Tempo 2020.
10 min cap.


Metcon

18 min EMOM
1: 20-60 DUs
2: 6 Dual DB box step-over @heavy
3: 5-20 sec L-sit/knee tuck on DBs/KBs/paralettes

Scoring: 18 rounds for reps

Extras: LIFT ie. Muscle and Strength
Dual DB by side alt box step down (no higher than 20 inch) 4x16 (8p/s)
GHR or nordic hinge 4x8
Dragon fly 4x4
Dual DB by side calf raise 4x17

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

Stretch
2 min side-split

Prehab and Posture

Full Body CARs

Thursday

Brief
LIFT - Press. Check the weight you pressed last time and see if you can lift more and move up a level.
BURN - Aerobic Endurance. Check you score/level from last time and see if you can improve and move up a level.

Warm Up
Wrist CARs
Animal Flow
Running Warm Up
Warm up metcon specific skills

LIFT - Press
LIFT Press tests. Weight is DB weight per side not total DB weight.
5 mins to build to heavy 3 Dual DB Strict Press.

BURN - Aerobic Endurance
CREATURE Aerobic Capacity Test
5 rounds
Run 1000m
10 burpee pullups
10 Alt DB Snatch 22.5/15 (scale to 15/10)
10 SA DB Thruster 5p/s

Cap: 30 min

Rx pullup bar outside of hand reach
Thruster 5right, 5 left
Step burpee allowed


Extras: LIFT ie. Muscle and Strength

SB strict Press 4x8
Towel Pullups. 4x8
Deficit Push Up 4x8
Rear Delt Fly 4x17
Dual DB Zottman curl 4x12
Dual DB Skullcrusher 4x12
Finger extension 4x17

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

Stretch
2 min table-top

Prehab and Posture
Full Body CARs

Friday

Brief
Today you will perform a set of the barbell clean complex each 90 seconds for 6 working sets. The barbell complex is as follows. 1 clean deadlift + 1 high hang squat clean. Use a heavier weight than last week. On the clean deadlift we are working on correct clean (not deadlift) positioning. On the high hang squat clean we are working on a straight bar path, keeping the bar close to us, and speed under the bar catching in the bottom of the squat.
The metcon is for-time based workout. This is our other competition piece for the week. Sub KB Snatch of KB Hang clean and jerk if needed.

Warm Up
2x10m travelling spiderman + samson
then
Empty barbell warm up

Clean
1 set of complex every 90secs for 6 sets:
1 clean deadlift + 1 high-hang squat clean

Metcon

Sprint Chipper For time
Stagger waves 2 min apart
40/30 cal schwinn, 30/20 cal row/assault
16 sandbag clean over the shoulder 45/37kg
30 Wall Ball 30/20

Scoring: Time

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
Today you will perform a set of the barbell snatch complex every 90 seconds for 6 working sets. The barbell complex is 1 snatch lift-off + 1 high hang snatch at a heavier weight than last week. On the snatch lift-off, you will think about pressing through the floor and keeping the chest up to bring the bar just below knee height before lowering the bar back to the ground. For the high hang snatch we are thinking about staying upright in the position 1 (do not start to hinge and do not let the chest come forward). Focus on keeping the bar close to you as you extend and then pull yourself fast under the bar, catching in the bottom of the squat. Next week will be 1 high hang squat snatch. The weight should increase next week.
The metcon is an opportunity to practise the skills of barbell cycing and gymnastics cycling.

Warm Up
2x10m Lizard crawl
then
Empty barbell Warm Up

Snatch
1 set of complex every 90secs for 6 sets.
1 snatch lift-off + 1 high-hang snatch

Metcon
15 min EMOM
1: 5 TNG power snatch
2: 2-10 SHSPU or HSPU
3: Rest

Scoring: No measure

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
If you cannot perform strict pullups please perform ring rows instead.

Warm Up
2x10m Lizard crawl

Metcon
30min AMRAP
On the 0:00, 10:00, 20:00 Run 1km
10 single KB walking lunge (hold any way)
12 KB Swing
14 (7p/s) SA Chinese row

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 sandbag bear-hug Lateral box step over
SA BB OH Press 5-10 p/s
then
Empty barbell snatch warm up

Snatch
1 set of complex every 90 seconds for 6 sets:
1 halting Power Snatch with pause + 1 squat snatch with pause in receiving positon

Power Clean
OT2min for 5 sets
6 lateral burpees over bar + 5 TNG power clean

Weightlifting 2

Warm Up
2 rounds:
10 Dual KB FR squat
10 sandbag strict press
then
Empty barbell warm up

Split Jerk
1 set of complex every 90 seconds for 6 sets.
1 split jerk + 2 split-position push-jerk

Overhead Squat
10min E2MOM
30 DUs + 5 OHS (from rack)

July 15 - 20

Monday

Brief
Today is the third week of this 4-week block. Today's exercise is a barbell back squat with tempo 2012. 2 seconds down, no pause, drive up for 1 second, and a 2 second breathe-and-brace at the top of each rep. 3 working sets of 7 reps at the same weight as last week. (approx 70%) Next week we will perform the same weight for 8 reps. The goal of this back squat cycle is to drive muscular growth and to accumulate quality squat repeitions.
The metcon is a partner-based for-time WOD. One of our main competition pieces for the week. This WOD will be difficult to complete within the 15 min time-cap, so transition time between partners and between exercises will be key.

Warm Up
10m walking lunge with rotation
10m sidewards over hurdle into squat
5 reps of one-and-quarter jump squat

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

Back Squat

3x7 back squat @70%.
Same weight as last week.
Tempo 2012.
10 min cap.


Metcon

For time
In pairs
Break work up however
50-40-30-20-10
Sandbag thrusters 36/27kg
Alt DB Snatch 22.5/15kg (Rx+ 32.5/20kg)

Cap: 15 min


Scoring: Time

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 FR Walking Lunge 4x14 (7p/s)
Box+Ring or slider/fit-ball hamstring curl 4x7
Elbow plank. Add weight if possible. 4x35 sec
SL calf raise 4x16 p/s
Shin Raise with KBs 4x16

Extras
Tempo Pistol Squats, progressions or variations.

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

Prehab and Posture
Full Body CARs

Tuesday

Brief
Today is the third week of this 4-week cycle. You will perform a barbell overhead complex every 90 seconds for 6 working sets. The complex is: 2 push press+2 push jerk. The next (and final) week will be 1 push-press + 3 push-jerk. Your weight this week should be approximately 5kg heavier than last week and next week should be approx 5kg heavier than that.
In the metcon you are working in teams of 3 and you have 20 mins to accumulate as many calories as you can on the bike/rower. Every time you hop off the bike/rower you perform 1 sets of SHSPU and then 15 reps of band pullaparts. If you cannot perform SHSPU perform pke/box SHSPU.

Warm Up
Open-palm Wrist CARs
Animal Flow
then
Empty Barbell Warm Up

Push Press
1 set of complex every 90secs for 6 sets:
2 push press+2 push jerk.

Metcon
20 min AMRAP
in teams of 3 accumulate as many calories on bike/rower as possible.
Sets of 20/15 on scwhinn and 20/15 on row/assault
Every time you hop off bike/rower perform
1 set of SHSPU + 15 band pullaparts

Scoring: 21 rounds for reps

Extras: LIFT ie. Muscle and Strength
Tall-kneeling Dual KB Alt Strict Press 4x14 (7p/s)
Strict Ring Pullups. Add weight if possible. 4x7
Sandbag Chest Press 4x7
Ring Scarecrow 4x16
Dual DB Incline curl 4x11
SA DB OH Tricep 4x11
DB Wrist Ext 4x16

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
Today is the third week of this 4-week block. Today's exercise is a conventional deadlift with tempo: 2 seconds down, light touch-and-go, 2 seconds controlled up and no pause at the top of each rep into instant controlled descent. Same weight as last week, approx 70% of your deadlift 1RM. The next (and final) week, we will perform 8 reps. The goal of this deadlift cycle is to drive muscular growth and to focus on proper positioning with the controlled tempo.
In the metcon, the 2nd run, has 3 options based on what time you head out the door for your 2nd run. Provided you meet the DB weight requirements and box height requirements, your workout will be considered Rx+ if you head out the door before 10:00.

Warm Up
2x10m Bear Crawl
then 2 rounds:
20 banded good-morning
10 dead-bug

Warm Up Sets
In 10 mins:
5 empty barbell conventional deadlift
15 conventional deadlft at 30%
10 conventional deadlift at 50%
5 conventional deadlift at 65%

Deadlift
3x7 @70%.
Same weight as last week.
Tempo 2020.
10 min cap.


Metcon

20min
1km run
then
3 rounds:
10 Burpee Box Jump 24/20 inch
6 Dual DB Hang Squat Clean 22.5/15kg
then
Run 1.6km if out the door before 10:00 (Rx+). Run 1km if out the door 10:00-11:00 (Rx). Run 400m if out the door after 11:00.
then
AMRAP
10 Burpee Box Jump
6 Dual DB Hang Squat Clean

Scoring: AMRAP

Extras: LIFT ie. Muscle and Strength
Dual DB by side alt box step down (no higher than 20 inch) 4x14 (7p/s)
GHR or nordic hinge 4x7
Dragon fly 4x3
Dual DB by side calf raise 4x16

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

Stretch
2 min side-split

Prehab and Posture
Full Body CARs

Thursday

Brief
Today the Gymnastics workshop will be on kipping pullups/CTB.
The metcon is an 21 min EMOM. If you cannot perform DUs perform 1 attempt of DUs then 80 single skips. If you cannot perform ring dips, perform ring push ups/

Warm Up

3x10 sec wrist-extension lift-offs
Animal Flow

Gymnastics
12 min EMOM
1: 1-5 strict pullups (can add weight or use band)
2: 10 kip swings
3: 5-15 kipping pullups/CTB or jumping

Metcon
21 min EMOM
1: 20-60 DUs
2: 1-10 strict ring dips or ring pushups
3: 12 Renegade Row

Scoring: 7 rounds for reps

Extras: LIFT ie. Muscle and Strength
SB strict Press 4x7
Towel Pullups. 4x7
Deficit Push Up 4x7
Rear Delt Fly 4x16
Dual DB Zottman curl 4x11
Dual DB Skullcrusher 4x11
Finger extension 4x16

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

Stretch
2 min table-top

Prehab and Posture
Full Body CARs

Friday

Brief
Today you will perform a set of the barbell clean complex each 90 seconds for 6 working sets. The barbell complex is as follows. 1 clean deadlift + 2 high hang squat clean. Use a heavier weight than last week. On the clean deadlift we are working on correct clean (not deadlift) positioning. On the high hang squat clean we are working on a straight bar path, keeping the bar close to us, and speed under the bar catching in the bottom of the squat. Next week will be 1 high hang squat clean. The weight should increase next week
The metcon is for-time based workout. This is our other competition piece for the week. Sub KB Snatch of KB Hang clean and jerk if needed.

Warm Up

2x10m travelling spiderman + samson
then
Empty barbell warm up

Clean
1 set of complex every 90secs for 6 sets:
1 clean deadlift + 2 high-hang squat clean

Metcon

For time
5 rounds:
16 alt Single KB Box Step Up
16 (8L, 8R) SA KB Hang Snatch 24/16

Scoring: Time

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
Today you will perform a set of the barbell snatch complex every 90 seconds for 6 working sets. The barbell complex is 1 snatch lift-off + 2 high hang snatch at a heavier weight than last week. On the snatch lift-off, you will think about pressing through the floor and keeping the chest up to bring the bar just below knee height before lowering the bar back to the ground. For the high hang snatch we are thinking about staying upright in the position 1 (do not start to hinge and do not let the chest come forward). Focus on keeping the bar close to you as you extend and then pull yourself fast under the bar, catching in the bottom of the squat. Next week will be 1 high hang squat snatch. The weight should increase next week.
The metcon is an opportunity to practise the skills of barbell cycing and gymnastics cycling.

Warm Up
2x10m Lizard crawl
then
Empty barbell Warm Up

Snatch
1 set of complex every 90secs for 6 sets.
1 snatch lift-off + 2 high-hang snatch

Metcon
15 min EMOM
1: 5 TNG Power Clean
2: 5-15 TTB
3: Rest

Scoring: No measure

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
If you cannot perform strict pullups please perform ring rows instead.

Warm Up
2x10m Lizard crawl

Metcon
30min AMRAP
Run 400m
6 Dual DB FR Walking Lunge
5 SB clean and push press
15 band pullaparts

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 sandbag bear-hug Lateral box step over
SA BB OH Press 5-10 p/s
then
Empty barbell snatch warm up

Snatch
1 set of complex every 90 seconds for 6 sets:
1 Power Snatch with pause in receiving position+1 halting squat snatch

Hang Power Clean and Jerk
OT2min for 5 sets
5 TNG Hang Power clean + 5 TNG push jerk

Weightlifting 2

Warm Up
2 rounds:
10 Dual KB FR squat
10 sandbag strict press
then
Empty barbell warm up

Split Jerk
1 set of complex every 90 seconds for 6 sets.
1 dip drive + 1 split jerk with pause in receiving position

Power Snatch
10min E2MOM
5 TNG Power Snatch + 5 OHS