Monday
Brief
Today is a deload week for those who have been performing the escalating density training for the last few weeks. It is also an opportunity to practise the skills for the upcoming 3-week strength cycle. Today we have box squats with a 2-second lowering, 1-second pause, 1-second drive-up, and 2-second breath-and-brace before descending for your next rep. Keep the weights light and strive for excellent movement. Use plate stacks on box-squats for safety. Perform 2 wall-ball-release depth-jumps between each set. Stand on a 20inch box holding a wall ball at chest. Step off the box, descend quickly to a half squat, releasing the ball at the bottom the the descent, before using the elastic potential to spring back up to a high vertical jump. Be careful not to land on the ball.
Warm Up
Hip Flow
Box Squat
Light 3x5. Tempo 2112
Perform 2 ball-release depth-vertical-jumps between each set.
Metcon
For time:
3 rounds
10 Dual DB Burpee Power Clean 22.5/15
10 Dual DB Front Squat
10 Dual DB Push Press
Cap: 10 min
Extras: Fitness
Nasal breathing circuit bike/row/run/ski 10-30 mins
Extras: Muscle and Strength
Light weight Deload+next cycle skill practise.
Front-foot elevated reverse lunge. DBs by side. 2x8 easy p/s
Hamstring Slider/fitball curl 2x6 easy
Calf Raise onto big toe. add weight if easy. 2x15 easy
Shin raise with KBs 2x8 easy
Stretch
90 90 internal + external 2 min static + 3x10sec PAILs/RAILs/Relax
Prehab and Posture
Full Body CARs
Tuesday
Brief
Today is a deload week for those who have been performing the escalating density training for the last few weeks. It is also an opportunity to practise the skills for the upcoming 3-week strength 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 at light weight. 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 2 min window if necessary.
Warm Up
Animal Flow
Jerk-Width Bench Press
Light 3x5. Tempo 2111.
Superset: Rear Delt Fly 2x8 reps at light
Warm Up
Empty barbell warm up
Warm Up Metcon skills
Metcon
20 min
5 rounds of 2 min on:2 min off
Buy in each interval with 5 Barbell Push Jerk @ 115/75 (Rx+ 135/95)
into
AMRAP
15 KB Swing 24/16 (Rx+ 32/24)
15 Wall Ball 20/14 (Rx+ 30/20)
Pick up where you left off each round = continuous AMRAP.
Extras: Muscle and Strength
Light weight deload+next-cycle skill-practise.
2x8 Dual DB Z-Press
2x8 p/s SA DB Row on bench/box
2x16 (8 p/s) alternating hammer curl
2x10 DB wrist extension
Stretch
Wrist extensions 2 min static into 3x10sec PAILs/RAILs/Relax
Prehab and Posture
Full Body CARs
Wednesday
Brief
Today is a deload week for those who have been performing the escalating density training for the last few weeks. It is also an opportunity to practise the skills for the upcoming 3-week strength 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 1km 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 light-weight 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 and 10:00 Run 1km nasal-breathing only
in remaining time perform AMRAP
10 (5 p/s) Single DB alternating box step up. Hold DB any way.
10 (5/ps) SA DB Hang Snatch
10 Ring Rows
Box Rx 24/20
DB Rx 22.5/15
No higher than 80% effort on this metcon.
Deadlift
Light 3x5. Tempo 3030.
Superset 2x6 Box+Ring Hamsting Curl
Extras: Fitness
Nasal breathing circuit bike/row/run/ski 10-30mins
Extras: Muscle and Strength
Light deload week. Next-cycle Skill-practice
Dual DB Front Rack Lateral Step up 2x8 p/s
Nordic negatives 2x2
Dragonfly 2x3
Calf Raise onto big toe 2x15
Shin raise with KBs 2x8
Stretch
Hamstring 2 min static + 3x10 sec PAILs/RAILs/Relax
Prehab and Posture
Full Body CARs
Thursday
Brief
Today we focus on KHSPU for our gymnastics workshop. If you are advanced you can perform a KHSPU 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 KHSPU.
If advanced perform 3-10 KHSPU every minute for 5 min.
Metcon
20 min EMOM
1: 20/15 cal schwinn. 15/10 cal row/assault.
2: 20 DUs (Rx+ 50 DUs)
3: 5 SHSPU + 5 Ring Pullups/Ring Rows
4: 20 Hollow Rock/Hold
Scale SHSPU for box/pike SHSPU. Scale DUs for Singles.
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. No rx+ weight for the DB.
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 Clean lift-off + 1 Pause Power Clean + 1 Hang Squat Clean
2+3: 40/30 cal schwinn or 30/20cal row/assault (cap 1min40)
4+5: 10 HR Burpees + 16 (8p/s) SA DB Hang CJ 22.5/15
6: Rest
Rx+ 15 HR Burpees
Extras: Fitness
10-30min nasal breathing bike/row/run
Stretch
Twisted lizard 2 min static + 3x10 sec PAILs/RAILs/Relax
Prehab and Posture
Full Body CARs
Saturday
Brief
Focus on staying over the bar on snatch deadlift pause, and then focus on pulling under bar in hang squat snatch.
In the metcon, manage your grip fatigue on the deadlifts and TTB so that you can complete the hang squat clean in 2-3 sets.
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 build to heavy complex
1 Snatch deadlift with pause at knee + 1 hang squat snatch
Metcon
For time
3 rounds
20 Dual DB Deadlift 22.5/15
20 TTB
20 Dual DB Hang Squat Clean
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
On the 0:00, 5:00, 10:00, 15:00 Run 400m
in remaining time AMRAP
10 Dual DB DL
10 Dual DB Front Rack Reverse Lunge
10 strict knee raises
Extras: Muscle and Strength
Light weight deload+next-cycle skill-practise.
2x12(6p/s) Tall-Kneeling Dual KB Alternating OH Press
2x6 Dual DB Floor Press
2x16 (8 p/s) DB Renegade Row
2x10 banded tricep pressdown
2x15 band pullapart
Prehab and Posture
Full Body CARs
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: 50 seconds rest
Goblet jump squats.
then
20 min
2 min AMRAP on each exercise, 2 min rest between each exercise. Any order.
1: 2 min AMRAP Row
2: 2 min AMRAP Burpee Box Jumps 24/20
3: 2 min AMRAP Bike
4: 2 min SB clean to shoulder
5: 2 min DUs
Weightlifting 1
Warm Up
30 sec p/s shoulder CARs
30 sec p/s hip CARs
then
empty barbell snatch warm up
Snatch Balance
10min E2MOM
3 Snatch Balance. Build in weight
Power Clean
10,8,5,3.
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
15 mins to complete 3 working sets of complex: 1 Power Clean + 3 pause front squat + 2 split jerk with pause receiving positon
Power Snatch
10,8,5,3
Heavier each Set. Rest 2 mins between each set..