Monday
Brief
We are in our second week of this 4 week-training cycle. Today we have box squats with a 2-second lowering, 1-second pause, drive up for power, and 2-second breath-and-brace before descending for your next rep. The emphasis is on a powerful concentric phase of the lift. Choose a weight that is challenging but allows you to move with power and have no sticking points. Use plate stacks on box-squats for safety. Perform 2 depth-jumps between each set. Stand on a 20inch box. Step off the box, land and recoil/spring straight back up into vertical jump.
Warm Up
Hip Flow
Box Squat
4x3 OT3min @ moderate-heavy. Tempo 21X2.
Box Squat emphasis on controlled negative and then powerful concentric.
Perform 2 depth-jumps between each set.
Metcon
For time:
30 alt SA DB Snatch 22.5/15
Run 1km
30 alt SA DB Snatch 22.5/15
Cap: 10 min
Rx+ 32.5/20
Extras: Fitness
Nasal breathing circuit bike/row/run/ski 10-30 mins
Extras: Muscle and Strength
Front-foot elevated reverse lunge. DBs by side. 4x8 p/s
Hamstring Slider/fitball curl 4x6
Pike leg lifts 3x10
Calf Raise onto big toe. add weight if easy. 4x15
Shin raise with KBs 3x10
Stretch
90 90 internal + external 2 min static + 3x10sec PAILs/RAILs/Relax
Prehab and Posture
Full Body CARs
Tuesday
Brief
We are in our second week of this 4 week cycle. Today we have jerk-width bench press with a 2 second lowering, 1 second pause on the t-shirt (keep tension so it doesn't sink into chest), 1 second drive up, and 1 second pause before the next rep. Use plate stacks with abmats on top for benchs if necessary. Superset wih bent-over Rear-delt fly. The class will partake in a coach-led empty barbell push jerk warm-up together and then warm up the metcon-skills before the metcon. In the metcon, share a barbell warm-up with a friend and work in the opposite 90 sec window if necessary.
Warm Up
Animal Flow
Jerk-Width Bench Press
4x6 OT3 min. Tempo 2111.
Superset: Rear Delt Fly 4x10
Warm Up
Empty barbell warm up
Warm Up Metcon skills
Metcon
21min
7 rounds of 90sec on:90sec off
Buy in each interval with 5 Barbell Hang Cluster @ 95/65 (Rx+ 115/75)
into
AMRAP
5 Burpee to target
5 Pullups
Aim for same score each round.
Extras: Muscle and Strength
4x6 Dual DB Z-Press
4x6 p/s SA DB Row on bench/box
4x8 (16 p/s) alternating hammer curl
3x10 DB wrist extension
Stretch
Wrist extensions 2 min static into 3x10sec PAILs/RAILs/Relax
Prehab and Posture
Full Body CARs
Wednesday
Brief
We are in our second week of this 4 week cycle. Today we will perform the metcon before the strength section. The metcon should be at no higher than 80% effort. We want to keep this aerobic and submaximal. The runs in the metcon will be nasal breathing only. You can breathe in/out the mouth for the other metcon skills if you wish. We then have conventional deadlifts with a 3 up, 3 down tempo. No pause at the top or bottom of the rep. Continuous movement.
Warm Up
Warm Up Running and Metcon Skills
Metcon
20 min AMRAP
At the 0:00, 5:00, 10:00 and 15:00 Run 400m nasal-breathing only
in remaining time perform AMRAP
1 TGU per side 24/16
15 KB Swing
Deadlift
4x4 OT3min @ moderate-heavy. Tempo 3030.
Superset 4x6 Box+Ring Hamsting Curl
Extras: Fitness
Nasal breathing circuit bike/row/run/ski 10-30mins
Extras: Muscle and Strength
Dual DB Front Rack Lateral Step up 4x8 p/s
Nordic negatives 4x2
Dragonfly 4x2
Bottom of squat Calf Raise onto big toe 4x15
Stretch
Hamstring 2 min static + 3x10 sec PAILs/RAILs/Relax
Prehab and Posture
Full Body CARs
Thursday
Brief
Today we focus on TTB for our gymnastics workshop. If you are advanced you can perform a TTB EMOM instead.
The metcon is a 20min EMOM. Ideally stagger waves so that everyone starts on the bike/rower but not totally necessary.
Warm Up
Animal Flow
Gymnastics
10 mins workshop TTB.
If advanced perform 3-8 TTB every 30 seconds for 5 min.
Metcon
20 min EMOM
1: 20/15 cal schwinn. 15/10 cal row/assault.
2: 6 Burpee Box Jump Over 24/20 (Rx+ 10 reps)
3: 1-3 SMUs
4: 10-15 V-Snaps
Scale SMUs to 3-10 strict dips or ring push-ups
Stretch
Kneeling shoulder extension 2min static + 3x10sec PAILs/RAILs/Relax
Prehab and Posture
Full Body CARs
Friday
Brief
Ideally stagger waves 2 mins apart so that everyone starts on the barbell. Build in weight over the 5 rounds of the barbell complex. 1 minute 40second cap on bike/rower so as not to hold the next wave up.
Warm Up
15m forwards bear crawl
15m reverse bear crawl
1 min hip CARs p/s
1 min ankle CAR/s p/s
then
Empty barbell warm up
then
warm up metcon skills
Metcon
30min EMOM
1: 1 Squat Clean with pause at knee + 1 hang power clean with pause in receiving position
2+3: 40/30 cal schwinn or 30/20cal row/assault (cap 1min40)
4+5: 10 alternating Single DB box up 22.5/15 + 15 Wall Balls 20/14
6: Rest
Box 24/20
Hold DB anyway
Rx+ Perform 20 Wall Balls
Stretch
Twisted lizard 2 min static + 3x10 sec PAILs/RAILs/Relax
Prehab and Posture
Full Body CARs
Saturday
Brief
Aim to catch the snatch balance low in the squat.
Warm Up
2 rounds:
6 static spiderman rotation passing through bottom of squat
6 downdog to divebomber
then
Empty barbell warm up
Snatch
15 mins to complete 4 moderate sets of complex: 1 Power Snatch + 1 Snatch Balance
Metcon
For time
100 DUs
30 TTB
30 SA DB STOH (5L, 5R, etc) 22.5/15
100 DUs
30 SA DB STOH
30 TTB
100 DUs
Scale DUs to 200 singles
Rx+ DB 32.5/20
Cap: 15 min
Stretch
Kneeling shoulder flexion 2 min static + 3x10sec PAILs/RAILs/Relax
Prehab and Posture
Full Body CARs
Farm Fit
Warm Up
2 rounds:
6 static spiderman rotation passing through bottom of squat
6 downdog to divebomber
Metcon
20min AMRAP
Run 400m
6 Left arm DB Push Press
6 left arm OH walking lunge
6 right arm DB Push Press
6 right arm OH walking lunge
6 Strict Ring Pullups or Ring Rows
Extras: Muscle and Strength
4x12(6p/s) Tall-Kneeling Dual KB Alternating OH Press
4x6 Dual DB Floor Press
4x16 (8 p/s) DB Renegade Row
4x10 banded tricep pressdown
4x15 band pullapart
Prehab and Posture
Full Body CARs
Farm Strength
Warm Up
5x2 (1p/s) TGU. Slow and controlled. Get heavier each set.
Farm Strength
a: 3 heavy sets of 30m (2x15m) farmers carry
b: 4x8 Dual DB Floor Press
c: 4x8 Dual KB chest supported row
Endurance
Warm Up
Hip Flow
10 downdog to divebomber
warm up ankles/calves
warm up specific metcon skills
Metcon
Explosive repeat method
10 sets of:
10 seconds AMRAP: 40 seconds rest
Goblet jump squats.
Last week of explosive repeat method.
then
20 min
4 rounds: 4 min on: 1 min off
50 DUs
12 SA DB Hang Snatch (6L, 6R)
12 SA DB Thruster (6L, 6R)
6 HR Burpees
Weightlifting 1
Warm Up
30 sec p/s shoulder CARs
30 sec p/s hip CARs
then
empty barbell snatch warm up
Power Snatch
Every 90 secs for 8 sets
1 Power Snatch with pause in receiving position + 1 hang power snatch
Hang Squat Clean
10,8,5,3. TNG Barbell cycling
Heavier each Set. Rest 2 mins between each set.
Weightlifting 2
Warm Up
30 sec shoulder CARs p/s
30 sec hip CARs p/s
then
empty barbell overhead warm up
Clean and Jerk
10 min. Every 2 min for 5 sets: 1 Power Clean + 3 push press
Hang Squat Snatch
10,8,5,3 TNG Babell cycling
Heavier each Set. Rest 2 mins between each set..