January 14 - 19

Monday

Warm Up
Animal Flow Week 2.
2x1min p/s glute clam isometric
5 slow airsquats
5 jump squats

Front Squat 3x5.5 at 80%.
Cluster sets. Rack barbell and rest 20secs between each mini-set.
Superset with Overhand bar pullup. 5x5. Heavier than last week
Scale: Add rep to last set or perform 5x2 pull-up negatives


Metcon

Explosive Repeat Method
For total reps and cals
5 rounds of:
10 sec AMRAP Airbike Sprint
Rest 50 secs
10 sec AMRAP Burpees
Rest 50 secs

Cool Down
Spiderman + foot lift-offs

Tuesday

Warm Up
10m Spiderman crawl + T-Rotation
then
Warm up Metcon skills

Metcon
20min AMRAP
30 DUs
8 Dual DB Hang Squat Clean 22.5/15
30 DUs
10 Dual DB Front Rack Reverse Lunge
30 DUs
16 (8p/s) SA DB Hang Snatch

Push Press 3x5.5 at 80%
Cluster sets. Rack barbell and rest 20secs between each mini-set.
Superset with underhand barbell bent row. 5x5. Add weight to last week.


Cool Down
Thread the needle

Wednesday

Warm Up
30m bear crawl
then
2 rounds:
20sec hollow hold/rock
20 sec glute bridge walk

Deadlift 20-rep set at 55%
Build to 1 technically sound set of 20 reps.
Spend only 12 mins here.

Metcon

24 min E2MOM
1: 40/30 cal Schwinn. Row/Assault 30/20 cal
2: 16 Dual DB by side lateral box step over (no higher than 20 inch) 22.5/15
3: 20-40 Wall Balls 20/14

Cool Down
Pigeon

Thursday

Warm Up
Animal Flow Week 2
then
3 rounds
10sec wrist ext stretch into 10sec PAILS into 10sec lift-off
then
Wrist CARs

Gymnastics
10 mins to practise HS Walking OR
10min E2MOM 10-30 sec WF shoulder taps.

Metcon
18 min At the 0:00, 3:00, 6:00, 9:00, 12:00, 15:00 Run 200m
in remaining time continuous AMRAP
10 Burpees to target
10 TTB
10 Burpees to target
10 CTB

Scale to Jumping CTB and legs/knees to 90 or V-Snaps


Cool Down
Seated Shoulder Ext

Friday

Warm Up
SHOES OFF
2 rounds:
1 min toe crawl
1 min p/s running man
then
Empty barbell warm up

Metcon
30 min EMOM
1: 20/15 cal Schwinn, 15/10 cal Assault/Row
2: 3 Hang Power Clean
3: 15 KB Swing 24/16
4: 5 Dual DB Front Squat + 5 Thruster 22.5/15
5: Rest

Cool Down
Pretzel

Saturday

Warm Up
Game: Dowell switch game
then
2 rounds:
10 alternating reverse lunges
10 airsquats
5 downdog to divebomber
then
Empty barbell snatch warm up

Snatch
10 mins to build to heavy 1 Squat Snatch + 1 Hang Power Snatch + 2 OHS

Metcon
For time
20-40-60-80-100 DUs
10-10-10-10-10 Pistols
10-8-6-4-2 HSPU

Cap: 15 min

Cool-Down
Hammy floss

Farm Fit

Warm Up
2 rounds:
5m toe walking
5m heel walking
5m outside foot walking
5m inside foot walking
5m internally rotated walking
5m externally rotated walking
10sec bunny hops
then 2 rounds:
10 walking lunge + high knee onto toe
10m A-Skips

Metcon
20 min AMRAP
Run 400m or Schwinn 40/30 cal or Row 30/20 cal.
6 Dual DB Deadlift
8 Dual DB Push Press
16 alt Renegade Row only

Farm Strength

Warm Up
Bear-crawl tug of war. Partner up, stand butt to butt, put STRONG band (or 2) around hips.

Farm Strength

a: 3 sets p/s of 8 Dual DB Decline Chest Press
b: 3x20 steps Dual DB Deathmarch
c: SA DB Row with hand on bench 5x10 p/s (yes, 5 sets per side). Heavier than last week.

Endurance

Warm Up
2 rounds:
10m walking lunge into high knee on toe
10 sec bunny hops
10m A-Skip

Metcon
Alactic Power Intervals
10 second airbike sprint OT2.5 mins for 6 sets. Aim for higher RPM/Watts than last week.
then
1km nasal-breathing run
Rest 3 mins
1km run with regular breathing

Weightlifting 1

Warm Up
2 rounds:
10m spiderman crawl + T-Rotation
StrongFit Bicep Openers
then
empty barbell snatch Warm Up

Hang Power Snatch 10,8,5,3 TNG
Barbell cycling. Rest 2 mins between each set

Split Jerk
Build to quality 3x3. Pause for 2 sec in receiving position

Weightlifting 2

Warm Up
2 rounds:
10m Lizard Crawl
StrongFit shoulder
Openers
then
Empty Barbell clean and jerk warm up

Snatch
15 mins to build to quality heavy 3-position squat snatch

Squat Clean 10,8,5,3 TNG.
Barbell cycling
Rest 2 mins between each set.

January 7 - 12

Monday

Warm Up
Animal Flow Week 1. Beast+Crab activation.
2x1min p/s glute clam isometric
5 slow airsquats
5 jump squats

Front Squat 3x4.4.4 at 80%.
Cluster sets. Rack barbell and rest 20secs between each mini-set.
Superset with Overhand bar pullup. 5x5. Add weight if possible.
Scale: Reduce reps or perform pull-up negatives


Metcon
Explosive Repeat Method
For total reps and cals
5 rounds of:
10 sec AMRAP Barbell Thruster 95/65
Rest 60 secs
10 sec AMRAP Airbike sprint
Rest 60 secs

Cool Down
Spiderman + foot lift-offs

Tuesday

Warm Up
20m Spiderman crawl + T-Rotation

Metcon
20 min At the 0:00, 5:00, 10:00, 15:00 Run 400m
In other time AMRAP
15 HR Burpees
20 KB Swing 24/16 (Rx32/24)

Push Press 3x4.4.4 at 80%
Cluster sets. Rack barbell and rest 20secs between each mini-set.
Superset with underhand barbell bent row. 5x5.


Cool Down
Thread the needle

Wednesday

Warm Up
30m bear crawl
then
2 rounds:
20sec hollow hold/rock
20 sec glute bridge walk

Deadlift 20-rep set at 50%
Build to 1 technically sound set of 20 reps.
Spend only 12 mins here.


Metcon
24 min E2MOM
1: 40/30 cal Schwinn. Row/Assault 30/20 cal
2: 5 Dual DB Power Clean + 10 UB FR walking lunge + 10 Alt Renegade Row (Row only) 22.5/15
3: 20-30 Box Jumps 24/20

Rx+ use 32.5kg/20kg DBs.

Cool Down
Pigeon

Thursday

Warm Up
Animal Flow Week 1.
Beast+Crab Activation
then
3 rounds
10sec wrist ext stretch into 10sec PAILS into 10sec lift-off
then
Wrist CARs

Gymnastics
10 mins to practise HS Walking OR
10min E2MOM 10-30 sec WF shoulder taps.


Metcon
20 min AMRAP
50 DUs
5 KHSPU
20 sec hollow rocks
3 Ring MU

Scale to 5 Pike HSPU
Scale 3 Ring MU to (5 Kip Dip+10 Ring Row) or (5 HR Push Ups+10 Ring Row)


Cool Down
Seated Shoulder Ext

Friday

Warm Up
SHOES OFF 2 rounds:
1 min toe crawl
1 min p/s running man
then
Empty barbell warm up

Metcon
30 min EMOM
1: 50-100 DUs
2: 1 Power Clean + 1 Hang Squat Clean
3: 10 Pistols
4: 10-20 Wall Balls 20/14
5: Rest

Scale to high-box step ups

Cool Down
Pretzel

Saturday

Warm Up
Game: Dowell switch game
then
2 rounds:
10 alternating reverse lunges
10 airsquats
5 downdog to divebomber
then
Empty barbell snatch warm up

Snatch
10 mins to build to heavy 1 Power Snatch + 1 Hang Squat Snatch + 3 OHS

Metcon
For time
5 rounds for time
16 Burpee to target
8 CTB
16 (8p/s) SA DB Hang Clean and Jerk 22.5/15
8 TTB

Cap: 15 min

Cool-Down
Hammy floss

Farm Fit

Warm Up
2 rounds:
5m toe walking
5m heel walking
5m outside foot walking
5m inside foot walking
5m internally rotated walking
5m externally rotated walking
10sec bunny hops
then
2 rounds:
10 walking lunge + high knee onto toe
10m A-Skips

Metcon

20 min AMRAP Run 400m or Schwinn 40/30 cal or Row 30/20 cal.
16 (8p/s) SA DB Hang Snatch
2-5 Strict pullups into 10 Ring Rows

Farm Strength

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

Farm Strength

a: 3 sets p/s of 9 SA BB Bench Press
b: 3x10 SB Bear-hug lateral box step over (no higher than 20 inch)
c: SA DB Row with hand on bench 5x10 p/s (yes, 5 sets per side)

Endurance

Warm Up
2 rounds:
10m walking lunge into high knee on toe
10 sec bunny hops
10m A-Skip

Metcon
Alactic Power Intervals
10 second airbike sprint OT2.5 mins for 6 sets.
then
1km nasal breathing run.
then
Tempo Method Dual DB Front Squats with Tempo 2020 for 10 reps.
Constant movement.
No pause at top or bottom.
Set should take exactly 40 seconds.
Rest exactly 40 seconds in between each set.
Complete 4 sets total.

Weightlifting 1

Warm Up
2 rounds:
10m spiderman crawl + T-Rotation
StrongFit Bicep Openers
then
empty barbell snatch Warm Up

Power Snatch 10,8,5,3 TNG
Barbell cycling. Rest 2 mins between each set

Split Jerk Build to quality 3x3. Pause for 2 sec in receiving position

Weightlifting 2

Warm Up
2 rounds:
10m Lizard Crawl
StrongFit shoulder Openers
then
Empty Barbell clean and jerk warm up

Hang Power Clean 10,8,5,3 TNG.
Barbell cycling
Rest 2 mins between each set.

Push Jerk 10,8,5,3 TNG.
Barbell cycling
Rest 2 mins between each set.