May 20 - 25

Monday

Brief
This is the third week of this 4 week training cycle. For the front squat warm up sets, perform 15 reps at 30%, 10 reps at 50%, 5 reps at 60% to get the blood flowing before your heavier sets. Then, in 3 working sets, build up to a heavy 4. Note, heavy is not maximal. There should be no misses. Leave 1-2 reps "in the tank" on your final set.
For the metcon, the dumbbell complex has intentionally low repetitons. We will work in groups of 3. You should perform this dumbbell complex unbroken, round for round with your 2 team-mates. This 1:2 work:rest means you should challenge yourself to lift heavier dumbbells than you usually would. Working in groups of 3 means you will get a motivational push from your teams mates too. Record your teams' total rounds in Wofify if you wish. Also record your dumbbell weight.

Warm Up
10m travelling spiderman lunge + samson stretch
then
2 rounds:
10 birddog
3 kneeling jumps (or squat jumps)

Warm Up Sets
5 empty barbell front squat
15 front squats at 30%
10 front squats at 50%
5 front squats at 60%

Front Squat
In 3 sets build to a heavy 4 for the day.
10 min cap.

Metcon
15 min AMRAP
In groups of 3.
Unbroken DB complex round for round.
1 Dual DB Burpee
2 Dual DB Muscle Clean
3 Dual DB Front Squat
4 Dual DB Lateral Box Step Over (DBs by side)

Scoring: Rounds and reps

Extras: BURN ie. Fitness
5th week of Maximum Aerobic Power Cycle 8x(5min on:2min off) continuous circuit on bike/rower/ski/run

Extras: LIFT ie. Muscle and Strength
Dual DB FR Step up (no higher than 20 inch) 4x9 p/s
GHR 4x7 or Nordic Hinge 4x7
Hollow hold scissor kicks 4x16
Calf Raise in bottom of squat 4x16

Extras: FLEX ie. Gymnastics
Tempo Pistol Squats, progressions or variations.

Stretch
90 90 internal + external 2 min contract/release into 10sec lift-off

Prehab and Posture
Full Body CARs

Tuesday

Brief
Today we will have a strength section and then a metcon.
In the strength section you will perform 1 set of the complex every 90 seconds for 6 sets, building in weight each set. The complex will involve 1 pause push press (where you will pause for 1 second in the dip positon, to practise knees out, weight on the heels in the dip) + 1 regular push press with no pauses + 1 regular push jerk.
We want today's metcon to be a sustainable, aerobic piece. This means you should get the same number of calories each round of the 1min40sec row/bike. You should pick a wall ball weight that allows you to move unbroken for the 30 reps each round. If you cannot perfom SHSPU perform Box or pike SHSPU instead. Perform 1 unbroken set of SHSPU and then move onto 12 renegarde row (6 per side).

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

Push Jerk
1 set of complex every 90 sec for 6 sets.
1 Pause push press + 1 Push Press + 1 Push jerk.
Build in weight.


Metcon
18min E2MOM (3 rounds)
1: 1min40sec AMRAP bike/row
2: 30 Wall Balls
2: 5-15 UB SHSPU + 12 Renegade Row

Scoring: 5 rounds for calories

Extras: LIFT ie. Muscle and Strength

Half-kneeling SA KB FR, SA DB OH Press 4x7 p/s
Strict Pronated Bar Pullup 4x7
Dual KB Chest Press 4x7
Dual DB Skullcrusher 4x11
Dual DB Hammer Curl 4x11
Band Pullaparts 4x15-30
DB Wrist Extension 4x11

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

Stretch
Wrist extension 2 min contract/release into 10sec lift-off

Prehab and Posture
Full Body CARs

Wednesday

Brief
This is the third week of this 4-week training cycle. For the sumo deadlift warm up sets, perform 15 reps at 30%, 10 reps at 50%, 5 reps at 60% to get the blood flowing before your heavier sets. Then, in 3 working sets, build up to a heavy 4. Note, heavy is not maximal. There should be no misses. Leave 1-2 reps "in the tank" on your final set.
In the metcon, the 15 minute time-cap is aggressive. This is because we want people working for as close to the 15mins as possible. This metcon is our one of our competition pieces for the week, so write your time/completed reps on the whiteboard/in Wodify. If you don't complete the workout, each uncompleted rep is 1 second in Wodify. Set up plate stacks as boxes if necessary. Box height is 24/20. Rx KB weight is 24/16kg. Rx+ is 32/20kg KB. Pick a KB weight that you can complete the 80 reps in no more than 3 sets.

Warm Up
2 rounds:
30 sec glute-bridge walks
30 sec dead-bugs

Warm Up Sets
5 empty barbell sumo deadlift
15 sumo deadlift at 30%
10 sumo deadlift at 50%
5 sumo deadlift at 60%

Sumo Deadlift
In 3 sets, build to a heavy 4 for the day.
10 min cap.

Metcon
For Time
Run 1km
80 KB Swing 24/16
Run 1km
50 Burpee Box Jumps 24/20

Rx+ 32/20 KB

Cap: 15 min


Scoring: Time

Extras: BURN ie. Fitness
Nasal breathing circuit bike/row/run/ski 10-30mins

Extras: LIFT ie. Muscle and Strength
RFESS with DBs by side 4x7 p/s
Box+Ring Hamstring Curl 4x7
Elbow plank 4x35 sec
Calf raise 4x15
Shin Raise with KBs 4x11

Extras: FLEX ie. gymnastics

Strict TTB or straight leg raises 4x2-5

Stretch
Hamstring 2 min contract/release into 10 sec lift-off

Prehab and Posture
Full Body CARs

Thursday

Brief
Today we focus on pistols in the gymnastics workshop. In the metcon, the pullups can be kipping or strict. Scale pullups to jumping pull-ups. If you don't have DUs, recommendation is to have at least 1 attempt of DUs at the start of the minute, then go into singles after that.

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

Gymnastics
10 mins workshop on Pistols.
Advanced perform 5 mins every 30 seconds 3-6 Pistols.

Metcon
21min EMOM
1: 10-50 DUs
2: 8-12 Dual DB Floor Press
2: 2-15 Pullups

Scoring: 21 rounds for reps

Extras: LIFT ie. Muscle and Strength
Sandbag Strict Press. 4x5-10
Strict Ring Pullup 4x7. Add weight if possible.
Deficit Push Up 4x7-11. Add band if possible.
Ring Scarecrow 4x11
Zottman curl 4x11 reps
Banded Tricep Pushdown 4x7-11

Extras: FLEX ie. gymnastics
WF HS Hold 4x10-30 seconds

Stretch

Kneeling shoulder extension 2min contract/release into 10sec lift-off

Prehab and Posture
Full Body CARs

Friday

Brief
Today we have a strength section and then a metcon. For the strength section, you will perform 1 set of the barbell complex every 90 seconds for 6 sets, building in weight each set. The complex is 1 pause power clean (pause in the receiving position, hips back, weight on the heels) + 1 hang power clean with no pauses.
Then the metcon is a 20min workout IN PAIRS. On the first station, you and your partner will perform 4 mins of calories on the bike or rower, changing whenever you like. On the second station, you and your partner have 20 thrusters then 30 burpee to target to complete, however you like. There are only Rx loads for the barbell. Take the thrusters from the floor. There is a 1 minute transition between each exercise. Your score for this workout is the total number of calories you and your partner accumulate on the bike/rower across all 4 rounds.

Warm Up
10m walking lunge with rotation, knee hovering just off floor
10m reverse walking lunge
then
Empty barbell warm up

Clean
1 set of complex every 90 sec for 6 sets.
1 Pause Power clean + 1 hang power clean.
Build in weight.


Metcon
In pairs
20 min
4 rounds of 4 min on. 1 min off
1: Bike/Row AMRAP cals.
2: 20 Thrusters 40/30, 30 Burpee to target

Scoring: 2 rounds for Calories

Extras: LIFT ie. Muscle and Strength
Curtsy Lunge 4x10 p/s
Slider/Fit Ball Hamstring Curl 4x10
Russian Twist 4x30 (15 p/s)

Stretch
Twisted lizard 2 min contract/release into 10sec lift-off

Prehab and Posture
Full Body CARs

Saturday

Brief
Today we will build up in weight on our a power snatch + OHS complex. Perform a set every 90 seconds for 6 sets. We will pause for 1 second in the catch of the power snatch, and then 1 second in the bottom of the OHS. Change arm on the SA DB OH walking lunge whenever you like. Scale Bar MUs to jumping bar MUs.

Warm Up

2 rounds:
10 static spiderman lunge passing through downdog
10 twisting bear
then
Empty barbell OHS warm up

Snatch
1 set of complex every 90sec for 6 sets
1 Pause Power Snatch + 1 pause OHS
Build in weight.


Metcon
For Time
3 rounds:
400m run
30 SA DB OH walking lunge 22.5/15
10 Bar MUs

Rx+ 32.5/20

Cap: 15 min


Scoring: Time

Extras: Muscle and Strength
4x7 Dual DB Z-Press
4x7 Ring Pullup (add weight if possible)
4x7 Ring Dip (add weight if possible)
4x10 dual DB incline bicep curl
4x10 SA DB OH Tricep Extension
4x11 Rear Delt Fly

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

Stretch
Kneeling shoulder flexion 2 min contract/release into 10sec lift-off

Prehab and Posture
Full Body CARs

Farm Fit

Warm Up
2 rounds:
10 static spiderman lunge passing through downdog
10 twisting bear

Metcon
20min AMRAP
400m run
20 SA DB OH Walking Lunge (change arm whenever)
10 HR Pushups
10 Ring Rows

Extras: Muscle and Strength

4x7 Dual DB Z-Press
4x7 Ring Pullup (add weight if possible)
4x7 Ring Dip (add weight if possible)
4x10 dual DB incline bicep curl
4x10 SA DB OH Tricep Extension
4x11 Rear Delt Fly

Prehab and Posture
Full Body CARs

Farm Strength

Warm Up
2 rounds with empty barbell:
10 alternating reverse OH lunge
10 p/s landmine row

Farm Strength
a: 10sec box prowler sprint every 2.5 mins for 6 sets

b: Underhand barbell row 4x10

c: 400m heavy dumbbell farmers carry

Endurance

Warm Up
5 min AMRAP for quality
30 DUs
5 Downdog to divebomber
10 static reverse lunge
5 deck squats

Metcon
30min
10 rounds:
30 sec airbike/row
30 sec rest
30 sec single dumbbell alternating box step ups
30 sec rest
30 sec SA DB Hang Snatch (5L, 5R)
30 sec rest

Weightlifting 1

Warm Up
2 rounds:
StrongFit bicep openers
10 SB bear-hug squats
then
Empty barbell snatch warm up

Snatch
In 15 mins complete 3 sets of complex: 1 Snatch Lift-off + 1 Squat snatch with pause in catch

Push Jerk
10 min E2MOM (10 sets)
10 lateral jumps over bar into 3 TNG Push Jerk

Weightlifting 2

Warm Up
2 rounds:
StrongFit Shoulder openers
10 SB bear-hug squats
then
Empty barbell warm up

Split Jerk
In 15 mins complete 3 sets of complex: 1 split jerk + 2 split position strict press.
From Rack

Snatch
10 min E2MOM
10 lateral jumps over bar into 3 Hang Squat Snatch

May 13 - 18

Monday

Brief
This is the second week of this 4 week training cycle. For the front squat warm up sets, perform 15 reps at 30%, 10 reps at 50%, 5 reps at 60% to get the blood flowing before your heavier sets. Then, in 3 working sets of 5, at 70%+, build up to a heavy 5. Note, heavy is not maximal. There should be no misses. Leave 1-2 reps "in the tank" on your final set.
For the metcon, the dumbbell complex has intentionally low repetitons. We will work in groups of 3. You should perform this dumbbell complex unbroken, round for round with your 2 team-mates. This 1:2 work:rest means you should challenge yourself to lift heavier dumbbells than you usually would. Working in groups of 3 means you will get a motivational push from your teams mates too. Record your teams' total rounds in Wofify if you wish. Also record your dumbbell weight.

Warm Up
10m travelling spiderman lunge + samson stretch
then
2 rounds:
10 birddog
3 kneeling jumps (or squat jumps)

Warm Up Sets
5 empty barbell front squat
15 front squats at 30%
10 front squats at 50%
5 front squats at 60%

Front Squat
In 3 sets 70%+, build to a heavy 5 for the day.
10 min cap.

Metcon

15 min AMRAP
In groups of 3.
Unbroken DB complex round for round.
2 Dual DB Deadlift 22.5/15
2 Dual DB Hang Squat Clean
6 Dual DB FR Walking Lunge
2 Dual DB alternating thruster

Rx+ (32.5/20)

Scoring: Rounds and reps

Extras: BURN ie. Fitness

4th week of Maximum Aerobic Power Cycle (10min on, 2 min rest, 10min on) continuous circuit on bike/rower/ski/run

Extras: LIFT ie. Muscle and Strength
Dual DB FR Step up (no higher than 20 inch) 4x8 p/s
GHR 4x6 or Nordic Hinge 4x6
Hollow hold scissor kicks 4x10-15
Calf Raise in bottom of squat 4x15

Extras: FLEX ie. Gymnastics
Tempo Pistol Squats, progressions or variations.

Stretch

90 90 internal + external 2 min contract/release into 10sec lift-off

Prehab and Posture

Full Body CARs

Tuesday

Brief
We want today's metcon to be a sustainable, aerobic piece. This means you should be aiming to hold the same pace on the run and hit the same number of Bar MU each round. In the metcon, record the total number of Bar MUs you complete each round, and your barbell weight in the notes section. Scale to jumping Bar MUs. If the metcon finishes early, complete some of the extras.

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

Metcon
30min E3MOM (5 rounds)
1: Run 400m
2: 5 Hang Power clean and Jerk 40/30 (Rx+ 50/35) + 3-8 Bar MUs

Scoring: 5 rounds for reps

Extras: LIFT ie. Muscle and Strength
Half-kneeling SA KB FR, SA DB OH Press 4x6 p/s
Chest-Supported Dual KB Row 4x6
Dual KB Chest Press 4x6
Dual DB Skullcrusher 4x10
Band Pullaparts 4x15-30
DB Wrist Extension 4x10

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

Stretch
Wrist extension 2 min contract/release into 10sec lift-off

Prehab and Posture
Full Body CARs

Wednesday

Brief
This is the 2nd week of this 4-week training cycle. For the sumo deadlift warm up sets, perform 15 reps at 30%, 10 reps at 50%, 5 reps at 60% to get the blood flowing before your heavier sets. Then, in 3 working sets of 5, at 70%+, build up to a heavy 5. Note, heavy is not maximal. There should be no misses. Leave 1-2 reps "in the tank" on your final set.
In the metcon, the 15 minute time-cap is aggressive. This is because we want people working for as close to the 15mins as possible. This metcon is our one of our competition pieces for the week, so write your time/completed reps on the whiteboard/in Wodify. If you don't complete the workout, each uncompleted rep is 1 second in Wodify. For the step-ups, set up plate stacks as boxes if necessary. Box height is 24/20. Rx KB weight is 24/16kg. Rx+ is 32/20kg KB

Warm Up
2 rounds:
30 sec glute-bridge walks
30 sec dead-bugs

Warm Up Sets
5 empty barbell sumo deadlift
15 sumo deadlift at 30%
10 sumo deadlift at 50%
5 sumo deadlift at 60%

Sumo Deadlift
In 3 sets 70%+, build to a heavy 5 for the day.
10 min cap.

Metcon
For Time
40-30-20-10
Single KB Box Step-up 24/20 box
KB Swing 24/16 KB
Burpees

Rx+ 32/24 KB

Cap: 15 min

Scoring: Time

Extras: BURN ie. Fitness
Nasal breathing circuit bike/row/run/ski 10-30mins

Extras: LIFT ie. Muscle and Strength
RFESS with DBs by side 4x6 p/s
Box+Ring Hamstring Curl 4x6
Elbow plank 4x30 sec
Shin Raise with KBs 4x10

Extras: FLEX ie. gymnastics
Strict TTB or straight leg raises 4x2-5

Stretch
Hamstring 2 min contract/release into 10 sec lift-off

Prehab and Posture
Full Body CARs

Thursday

Brief
Today we focus on kipping pullup/CTB variations in the gymnastics workshop. The metcon should be a sustainble aerobic piece that you can continue to move through with minimal rest in between exercises. Pick weights on the DB snatch and Wall balls that you can go unbroken on. Scale Bar MUs to jumping bar MUs. If you know you can consistently string together unbroken sets of 30+ DUs, then you should perform Rx+ (50 DUs). If you don't have DUs, scale to 100 single skips. If you are struggling with DUs, you can still practise them in this workout, but employ a 1-minute cap for the exercise.

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

Gymnastics

10 mins workshop on kipping Pullups/CTB.
Advanced perform 5 mins every 30 seconds 3-6 Pullups/CTB.

Metcon
20min EMOM
1: 2-10 unbroken Strict Ring Dips or Ring Push ups
2: 10-20 Box Jump Overs 24/20
3: 12 (6L, 6R) SA DB Hang Snatch 22.5/15
4: 12 (6L, 6R) SA DB Thruster

Scoring: 5 rounds for reps

Extras: FLEX ie. gymnastics
WF HS Hold 4x10-30 seconds

Stretch
Kneeling shoulder extension 2min contract/release into 10sec lift-off

Prehab and Posture
Full Body CARs

Friday

Brief
Today's metcon is a 30min workout IN PAIRS. On the first station, you and your partner will perform 2 mins of calories on the bike or rower, changing whenever you like. On the second station, you and your partner have 2 minutes to complete 6 squat clean (3 each). There are Rx loads and Rx+ loads for the squats cleans. There is a 1 minute transition between each exercise. Your score for this workout is the total number of calories you and your partner accumulate on the bike/rower across all 5 rounds.

Warm Up
10m walking lunge with rotation, knee hovering just off floor
10m reverse walking lunge
then
Empty barbell warm up

Metcon
In pairs
30min
5 rounds: 2 min on. 1 min off
1: Bike/Row AMRAP cals.
2: 6 (3 each) Squat Cleans at 60/40

Rx+ 80/50

Scoring: Calories

Stretch
Twisted lizard 2 min contract/release into 10sec lift-off

Prehab and Posture

Full Body CARs

Saturday

Brief
Today we will build up in weight on our overhead squats. Perfom, each set every 2nd minute for 5 sets. We will pause for 1 second in the bottom of each rep. Go from the rack.
In the metcon, if you can perform DUs but are not consistent, still perform DUs in this WOD, and just put a 3-minute cap on your DUs. If you cannot perform DUs, perform to 400 single skips. If you cannot perform pull-ups, perform jumping pullups.

Warm Up
2 rounds:
10 static spiderman lunge passing through downdog
10 twisting bear
then
Empty barbell OHS warm up

Overhead Squat
10min E2MOM (5 sets)
5 pause OHS from rack.
Build in weight

Metcon
For time:
Buy in: 200 DUs
then
4 rounds:
30 Wall Balls 20/14
15 Pullups

Rx+ Wall Ball 30/20

Cap: 15 min

Scoring: Time

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

Stretch
Kneeling shoulder flexion 2 min contract/release into 10sec lift-off

Prehab and Posture
Full Body CARs

Farm Fit

Warm Up
2 rounds:
10 static spiderman lunge passing through downdog
10 twisting bear

Metcon
20min AMRAP
400m run
20 Wall Balls 20/14
5 strict pullup

Extras: Muscle and Strength
4x6 Dual DB Z-Press
4x6 Ring Pullup (add weight if possible)
4x6 Dual DB Chest Press
4x8 dual DB incline bicep curl
4x10 Rear Delt Fly

Prehab and Posture

Full Body CARs

Farm Strength

Warm Up
2 rounds with empty barbell:
10 alternating reverse OH lunge
10 p/s landmine row

Farm Strength
a: 3 sets each arm of 15m heavy DB OH carry

b: 3x4 alternating heavy SB clean to shoulder

c: 3 heavy sets of prowler rope pull

Endurance

Warm Up
5 min AMRAP for quality
30 DUs
5 Downdog to divebomber
10 static reverse lunge
5 deck squats

Metcon
1km nasal-breathing run
then
10 second airbike sprint every 2-and-a-half minutes for 8 sets.
then
1km nasal-breathing run

Weightlifting 1

Warm Up
2 rounds:
StrongFit bicep openers
10 SB bear-hug squats
then
Empty barbell snatch warm up

Snatch Balance
In 15 mins complete 3 sets of complex: 1 Snatch-grip push press +1 snatch balance.
From rack.

Power Clean
10 min E2MOM (5 sets)
10 lateral jumps over bar into 3 TNG Power clean

Weightlifting 2

Warm Up
2 rounds:
StrongFit Shoulder openers
10 SB bear-hug squats
then
Empty barbell warm up

Split Jerk
In 15 mins complete 3 sets of 3 pause push-jerk.

Power Snatch
10 min E2MOM
10 lateral jumps over bar into 3 TNG Power Snatch