January 28 - February 2

Monday

Warm Up
Animal Flow Week 4.
2x1min p/s glute clam isometric
5 slow airsquats
5 jump squats

Front Squat
3x4.4 at 85%.
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
Sprint Chipper for time:
40/30 cal schwinn or 30/20 cal assault
20 box facing burpee overs 24/20
30 wall ball 20/14 (Rx+ 30/20)

Stagger heats 2 mins apart with faster heats first.
Can use hands on box if necessary.


Cool Down
Spiderman + foot lift-offs

Tuesday

Warm Up
10m reverse bear-crawl
then
30 sec scap CARs
30 sec thoracic CARs
45 sec p/s shoulder CARs
then
2 sets StrongFit shoulder openers

Push Press 3x4.4 at 85%
Cluster sets. Rack barbell and rest 20secs between each mini-set.
Superset with underhand barbell bent row. 5x5. Add weight to last week.


Metcon
15 min EMOM
1: 30-100 DUs
2: 16 (8L, 8R) SA DB Hang CJ 22.5/15
3: 5-15 Pull-ups

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 60%
Build to 1 technically sound set of 20 reps.
Spend only 12 mins here.

Metcon
24 min AMRAP
Run 400m
10 HR Pushups
10 Dual DB Renegade Row
10 Dual DB Hang Squat Clean

Cool Down

Pigeon

Thursday


Warm Up

Animal Flow Week 4.
then
3x1 reps skin-the-cat or assisted skin-the-cat

Gymnastics
10 mins to practise Strict MUs or MU transitions.
If advanced perform 1-3 SMU E2MOM for 10min.

Metcon
18 min E2MOM
1: Schwinn 40/30 cals or Assault/Row 30/20 cals
2: 15-30 Burpees
3: 1-10 Bar MU or 1-10 jumping bar MU

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
Every 5 mins for 30 min (6 rounds)
1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean
20 KB Swing 24/16 (Rx+ 32/24)
20 Box Jumps 24/20
20 Dual DB Front Rack Reverse Lunge 22.5/15

Cool Down
Pretzel

Saturday

Warm Up
Game: 2 mins of lacrosse handball vs partner
then
2 rounds:
10 alternating reverse lunges
5 downdog to divebomber
10 airsquats
then
Empty barbell snatch warm up

Snatch
10 mins to build to quality Squat snatch with 2 second just below knee and 2 second pause in bottom of snatch

Metcon

For time
30 DB Snatch 22.5/15
30 HSPU
30 DB Snatch
30 TTB
30 DB Snatch

Scale to Pike HSPU.
Cap: 15 min


Cool-Down
Hammy floss

Farm Fit

Warm Up
5m toe walking
5m heel walking
5m outside foot walking
5m inside foot walking
5m internally rotated walking
5m externally rotated walking 10 backwards arm swings
10 walking lunge + high knee onto toe
10m A-Skips

Metcon
20 min
2km run
into AMRAP
4 alt SB Clean to shoulder
6 Dual DB Thrusters
8 p/s SA KB Row with hand on bo

Farm Strength

Warm Up
In groups of 2-3 for 5 rounds:
4 alt sanbag clean to shoulder
5 sandbag thrusters
30m sandbag bear-hug carry

Farm Strength
a: 3x5 reps sandbag push press
b: Up and back box-prowler sprint every 2 mins for 5 sets
c: Rear delt fly 3x13 reps

Endurance

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

Metcon
Alactic CAPACITY Intervals
15 second airbike sprint every 90 seconds for 12 sets.

then

20min AMRAP NASAL BREATHING ONLY
400m run
15 HR Burpees
Row 400m
Bike 40 cal
15 KB Swing 24/16
15 Ring Row

Exercise order not important. Just move and maintain nasal-breathing for 20mins.

Weightlifting 1

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

Snatch
15 mins to build to quality 3-position snatch with 3-second pause in bottom of last snatch

Push Jerk
Barbell cycling 10,8,5,3 TNG
From rack.
Rest 2 mins between each set.
Heavier than last week

Weightlifting 2

Warm Up
10m Lizard Crawl
then
2 rounds:
StrongFit shoulder Openers
StrongFit Bicep Openers
then
Empty Barbell Split Jerk warm up

Split Jerk
3x3 at consistent weight
From rack

Power Snatch

10,8,5,3
Rest 2 mins between each set.

January 21 - 26

Monday

Warm Up
Animal Flow Week 3.
2x1min p/s glute clam isometric
5 slow airsquats
5 jump squats

Front Squat
3x3.3.3 at 85%.
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 Barbell Thrusters 85/55
Rest 40 secs
10 sec AMRAP Burpees
Rest 40 secs

Cool Down
Spiderman + foot lift-offs

Tuesday

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

Metcon

20min
On the 0:00 and 10:00 Run 1km
In remaining time AMRAP
5 Pull-ups
10 KB Swing 24/16 (Rx+ 32/24)
15 air-squats

Push Press 3x3.3.3 at 85%
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 60%
Build to 1 technically sound set of 20 reps.
Spend only 12 mins here.

Metcon
24 min E2MOM
1: 20-50 cal schwinn. Row/Assault 15-40
2: 20 HR Burpee
3: 20 SA DB OH Walking Lunge 22.5/15 (change arm whenever)

Cool Down
Pigeon

Thursday

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

Gymnastics
10 mins to practise Strict MUs or MU transitions.
If advanced perform 1-3 SMU E2MOM for 10min.

Metcon
20 min AMRAP
10-20-30-40-etc DUs
1-2-3-4-etc HSPU
2-4-6-8-etc TTB

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: 2 Squat Clean
3: 10-20 Wall Balls 20/14
4: 10 alt Dual DB Renegade Row only 22.5/15
5: Rest

Cool Down
Pretzel

Saturday

Warm Up
2 rounds:
10 sec bunny hops
5 airsquats
then
Game: In groups of 3: 2 rounds of standing high jump over dowells as partners lightly hold dowell for max height
then
2 rounds:
10 alternating reverse lunges
5 downdog to divebomber
then
Empty barbell snatch warm up

Snatch
10 mins to build to heavy 3 Hang Squat Snatch

Metcon
For time
6 rounds for time
8 Dual DB ground to overhead 22.5/15
3 Bar MU
8 Burpee to target

Scale to jumping bar MU

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
100m farmers carry with Dumbbells or Kettlebells
Run 400m or Schwinn 40/30 cal or Row 30/20 cal.
100m sandbag bear-hug carry
Run 400m or Schwinn 40/30 cal or Row 30/20 cal.

Farm Strength

Warm Up
In groups of 2-3 for 5 rounds:
4 alt sanbag clean to shoulder
5 sandbag thrusters
30m sandbag bear-hug carry

Farm Strength
a: 3 sets p/s of 9 Dual DB Decline Chest Press
b: 5x10 steps barbell back rack walking lunge
c: Rear delt fly 3x12 reps

Endurance

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

Metcon
Alactic CAPACITY Intervals
15 second airbike sprint every 90 seconds for 10 sets.

then
20min AMRAP
NASAL BREATHING ONLY
400m run
30 box steps ups (no higher than 20 inch)
Row 400m
Bike 30 cal
10 Wall Balls 20/14
3-5 Strict Pull-ups

Exercise order not important. Just move and maintain nasal breathing for 20mins.

Weightlifting 1

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

Hang Power Snatch
3x3 at consistent load
Spend 15 mins here.

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

Weightlifting 2

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

Split Jerk
3x3 at consistent weight
From rack
15 mins to build to quality heavy 3-position squat snatch

Overhead squat
10,8,5,3
From floor
Rest 2 mins between each set.