November 12 - 17

Monday

Warm Up
30m Travelling Spiderman Lunge + rotation
then
5 slow reps of each:
Airsquat
Sumo squat
Narrow squat
Right foot forward staggered squat
Left foot forward staggered squat
Squat to Stand
Squat jumps

Back Squat 3,3,3+ at 65,75,85%
Superset during first 3 warm up sets: 5 Front Box Step Down p/s
Spend 15-20 mins here


Metcon

5 rounds For Time OT3min
20/15 cal schwinn, 15/10 cal assault, 15/10 cal row
6 Dual KB Sumo Deadlift
6 Dual KB Front Rack Walking Lunge
6 Dual KB Front Squat

Each Round should be challenging but unbroken.
Score is slowest round time


Cool Down

2 min p/s twisted lizard

Tuesday

Warm Up
30m gymnastics bear walk
then
20 seconds front support
20 seconds right hand side plank
20 seconds rear support
20 seconds left hand side plank
then
30 seconds S-Waves

Push Jerk 3,3,3+ at 65,75,85%
Superset Landmine Row 9 p/s
Spend 15-20 mins here


Barbell Warm Up

2 Roll throughs
2 Roll through plus shrug
2 Clean Lift-offs
2 Muscle Clean
2 Tall Power Clean
2 Push press with pause in dip and overhead
2 Hang Power Clean and Jerk

Metcon

15 min EMOM
1: 8 Hang Power Clean and Jerk 95/65 (Rx+ 115/75)
2: 15 Box Jumps 24/20
3: 10 Renegade Row only (Rx+ add pushup in between each row)

Score is heaviest weight for renegade row

Cool Down

2 min seated shoulder extension

Wednesday

Warm Up
30m walking drinking bird
then
20 second elbow front plank
20 sec hollow hold
20 sec glute bridge walks

Deadlift 3,3,3+ at 65,75,85%

Metcon
For time:
3 rounds:
30 KB Swing 24/16
20 Burpees
10 Dual DB Front Squat 22.5/15

Cap: 15 min

Cool Down

2 min p/s pigeon

Thursday

Warm Up
10 long inchworm
then
10 sec hang
10 scap pullups
15 kip swings
2 min p/s gentle wrist extension

Gymnastics Endurance
28 min EMOM
1: 30-50 DUs or 60-100 singles
2: 1-3 def SHSPU + 2-5 deficit KHSPU + 10 sec top of HSPU hold
3: 1-3 weighted strict CTB + 1-3 strict CTB + 1-5 KHSPU
4: 4: 1-3 weighted strict dip + 2-5 Strict Ring Dip + 2-5 Kipping Ring Dips
5: 1-3 weighted strict leg raise + 1-3 Strict TTB into 5-10 Kipping TTB
6: 10 weighted alternating SLOW pistols
7: Rest

Scale HSPU to box/pike HSPU
Weighted pullups and dips place dumbbell between thighs
Scale pullups to negatives into jumping pullups
Butterfly pullups not allowed
Scale Dip to Ring Push up
Weighted leg raise use fractional and raise legs to 90 degrees
Scale pistols to SLOW lateral box step down


Midline

Straddle leg lifts 3 sets of 5-15

Friday

Warm Up
6 reps (3 p/s) 5-point lunge

Barbell Warm Up

2 Roll throughs
2 Roll through plus shrug
2 Clean Lift-offs
2 Muscle Clean
2 Tall Power Clean
2 Squat Clean

Metcon
32 min EMOM
1: 20/15 cal schwinn, 15/10 cal assault/row
2: 15 Wall Balls 20/15
3: 2 Squat Cleans
4: Rest

Score is heaviest weight lifted

Cool Down
2 min seated saddle

Saturday

Warm Up
Game: Pizza Box Game
then
2 rounds:
10 downdog to divebomber
10 spiderman lunge + rotation passing through squat

Snatch

2 reps from position 1, every minute for 10 sets

Metcon

4 rounds for time:
16 alt DB Snatch 22.5/15
16 SA DB OHS (8 p/s)
16 Burpees

Cap: 15 min
Scale DB OHS to SA DB Thrusters

Cool Down
1 min p/s thread the needle

Farm Fit

Warm Up
10m toe walking
10m heel walking
10m outside foot walking
10m inside foot walking
10sec bunny hops
10 strict burpee

Metcon

4 rounds:
4 min on, 1 min off
Run 400m. Row 400/300, Schwinn 40/30
12 reps of complex (6R. 6L) SA DB Snatch + SA DB Thruster
into AMRAP
Burpee Pullup

Farm Strength

Warm Up
2 sets with empty barbell:
10 landmine row p/s
10 OH Walking Lunge

Farm Strength
a: 3 heavy sets of 4 DB Burpee Box Step Over (use 20 inch box, perform with heaviest DBs possible)
b: Box Prowler Push Perform. 4 sets of 30 Sec AMRAP. Rest 2 and a half minutes between each set.
c: SA DB Chinese Row 3x9 p/s

November 5 - 10

Monday

Warm Up
30m Travelling Spiderman Lunge + rotation
then
5 slow reps of each:
Airsquat
Sumo squat
Narrow squat
Right foot forward staggered squat
Left foot forward staggered squat
Squat to Stand
Squat jumps

Back Squat 5,5,5+ at 60,70,80%
Spend 15-20 mins here

Metcon

5 rounds For Time OT3min
20/15 cal schwinn, 15/10 cal assault, 15/10 cal row
10 Dual DB by side step Over (any style)
15 Wall Ball 20/14 (Rx+ 30/20)

Each Round should be challenging but unbroken. Score is slowest round time


Cool Down

2 min p/s twisted lizard

Tuesday

Warm Up
30m gymnastics bear walk
then
20 seconds front support
20 seconds right hand side plank
20 seconds rear support
20 seconds left hand side plank
then
30 seconds S-Waves

Push Jerk 5,5,5+ at 60,70,80%
Superset Landmine Row 8 p/s
Spend 15-20 mins here


Barbell Warm Up

2 Roll throughs
2 Roll through plus shrug
2 Clean Lift-offs
2 Muscle Clean
2 Tall Power Clean
2 Hang Power Clean

Metcon

15 min EMOM
1: 10 Hang Power Clean 95/65 (Rx+ 115/75)
2: 6 Dual KB Push Press
3: 10 Deficit Push Ups + 10 Ring Rows

Score is heaviest KB weight

Cool Down

2 min seated shoulder extension

Wednesday

Warm Up
30m walking drinking bird
then
20 second elbow front plank
20 sec hollow hold
20 sec glute bridge walks

Deadlift 5,5,5+ at 60,70,80%

Metcon
For time:
50 Dual DB front rack alternating reverse lunge 22.5/15
40 SA DB alternating snatch
30 Dual DB front squat
20 SA DB alternating snatch
10 Dual DB alternating thruster

Cap: 15 min

Cool Down

2 min p/s pigeon

Thursday

Warm Up
10 long inchworm
then
10 sec hang
10 scap pullups
15 kip swings
2 min p/s gentle wrist extension

Metcon
30 min EMOM
1: 30-50 DUs or 60-100 singles
2: 1-5 SHSPU + 5-10 KHSPU
3: 1-5 Strict Pullups + 5-10 Kipping CTB
3: 4: 1-5 Strict Ring Dip + 10 Kipping Ring Dips
4: 1-3 Strict TTB into 5-10 Kipping TTB
5: 10 alternating SLOW pistols
6: Rest

Scale HSPU to box/pike HSPU
Scale pullups to negatives into jumping pullups
Butterfly pullups not allowed
Scale Dip to Ring Push up
Scale pistols to SLOW lateral box step down


Midline

Straddle leg lifts 3 sets of 5-15

Friday

Warm Up
6 reps (3 p/s) 5-point lunge

Barbell Warm Up

2 Roll throughs
2 Roll through plus shrug
2 Clean Lift-offs
2 Muscle Clean
2 Tall Power Clean
2 Squat Clean

Metcon
32 min EMOM
1: 20/15 cal schwinn, 15 10 cal assault/row
2: 10 Burpee Box Jumps 24/20
3: 3 Squat Cleans 4: Rest

Score is heaviest weight lifted

Cool Down
2 min seated saddle

Saturday

Warm Up
Game: Guys and girls arm wrestle knock out tournament
then
2 rounds:
10 downdog to divebomber
10 spiderman lunge + rotation passing through squat

Snatch

3 reps from position 1, every second minute for 5 sets

Metcon

21-18-15-12-9-6-3
SA DB Hang CJ 22.5/15 (alt sets of 3)
7-6-5-4-3-2-1
Bar Muscle Up

Scale to jumping bar muscle up

Cool Down
1 min p/s thread the needle

Farm Fit

Warm Up
10m toe walking
10m heel walking
10m outside foot walking
10m inside foot walking
10sec bunny hops
10 strict burpee

Metcon

5 rounds:
2 min on, 2 min off
Run 200m. Row 200/15, Schwinn 20/15
into AMRAP
SA DB OH Walking Lunge (change arm anytime)

Farm Strength

Warm Up
2 sets with empty barbell:
10 landmine row p/s
10 OH Walking Lunge

Farm Strength
a: 3 heavy sets of 10 steps front rack walking lunge
b: In pairs indoors: 3 sets of 20m wheelbarrow carry
c: SA DB Chinese Row 3x8 p/s