Monday
Brief
This is the first week of our new 4-week training cycle. For the next 4 weeks we will need to be prompt in getting out a KB straight after the briefing so we can start the KB Warm Up. Then We will get into out box squats. We want the box to be at just below parallel-squat height. This means unless you can get a small box you will most likely have to set up plate stacks for the box to be at the appropriate height. This is the deload week for box squats, which means perform only 2 sets of 5 reps at 65% of your box squat 1RM to practise the movement before ramping up over the next few weeks. Because the strength section will be a bit shorter with the deload today, we like to use this as an opportunity to get a long aerobic workout in. We say this a lot, but aerobic development is so important for overall fitness and health/well-being. So we like to include plenty of long-aerobic metcons in the program.
Warm Up
2 rounds per arm with single KB
6 SA KB Hang Power Clean
6 SA FR KB alt lunge
6 SA KB FR Squat
Warm Up Sets
In 10 mins:
5 empty barbell box squat
10 box squat at 30%
10 box squat at 50%
Box Squat
2x5 at 65%
Tempo 21X1
Metcon
20 min AMRAP
400m run
16 Burpee
16 (8L, 8R) SA DB Snatch 22.5/15
16 Box Jumps 24/20
Scoring: AMRAP
Extras: BURN ie. Fitness
Today's metcon
Extras: LIFT ie. Muscle and Strength
Deload = light
Dual DB by-side curtsy lunge 2x16 (8p/s)
SL Slider Hamstring negatives 2x3 p/s
SL Calf Raise 2x20 p/s
Extras
Tempo Pistol Squats, progressions or variations.
Stretch
2 min p/s twisted-Lizard
Prehab and Posture
Full Body CARs
Tuesday
Brief
This is the first week of this new 4-week training cycle. We will be working on jerk width-bench press. This 4 week training cycle will have a strong emphasis on muscular hypertrophy. This is a deload week though so keep the weights light on the bench and keep the reps submax on the pullups. After yesterday's WOD, the metcon is a lower-intensity EMOM with various upper-body hypertrophy exercises to encourage structural balance.
Warm Up
Open-palm Wrist CARs
Animal Flow
Warm Up Sets
In 10 mins
5 empty barbell bench
10 bench press at 30%
10 bench press at 50%
Jerk-width Bench Press
2x5 at 65%
Superset:
Overhand Bar Pullup 2x submax
Metcon
16min EMOM
1: 20-60 DUs
2: 2-10 Strict Ring Dip or Ring Push Ups
3: 10 Zottman Curl
4: 15 band pullaparts
Scoring: 16 rounds for reps
Extras: LIFT ie. Muscle and Strength
Deload = light
a1: Strict Ring Dip or Ring Push Up 2x8 (only if you haven't done metcon)
a2: Overhand bar pullup 2x8 (only if you haven't done strength section of class)
b1: Dual DB Zottman curl 2x10 (only if you haven't done the metcon)
b2: Hanging Hip Taps (show control) 3x10 (5p/s)
b3: S-Waves 3x30 seconds
Extras: FLEX ie. gymnastics
SHSPU, variations, or progressions.
Strict Pronated Bar Pull-up. variations, or progressions.
Stretch
2 min downdog
Prehab and Posture
Full Body CARs
Wednesday
Brief
This is the first week of our new 4-week training cycle. For the next 4 weeks we will need to be prompt in getting out a KB straight after the briefing so we can start the KB Warm Up. Then we will get into out hinge deadlifts. Hinge deadlift is a new one for Creature. It is similar to what many may know as a "stiff-leg deadlift". The main difference though is that you will have soft-knees (not locked out) and you may have a slightly globally flexed position. As long as your are braced through the midline, and this spine shape does not change during the deadlift, then everything is A-ok. We perform this exercise because it helps encourage true-hinge mechanics and work the hamstrings. Cues of value include keeping your pecs and lats engaged to keep the bar close to your body, keeping your knee-caps facing forward, and not extending your spine at the top of each repetition but rather staying in a slightly fliexed positon. You will find this reduces the total range-of-motion but keeps the tension in the lats, obliques and hamstrings which is where we want it. Emphasis is on proper execution of the hinge here with no spinal movement. If done correctly you will not have to go heavy and will still get nice sore hammies the next day. Don't be surprised if the coach tells you to go lighter while you are learning to execute the movement correctly.
The metcon is a 21min AMRAP in groups of 3. Similar to last week our goal here is to get some posterior-chain volume in which will develop muscle/endurance through the glutes and hams. Feel free to challenge yourself with a heavier SB than usual knowing that you have a 1:2 work:rest.
Warm Up
2 rounds per side with single KB
10 SA Russian KB Swing
10m SA Suitcase carry
Hinge Deadlift
2 light sets of 5 reps
Metcon
21min AMRAP
Round for round in groups of 3
4 alt SB clean to shoulder 45/37
4 Lateral Box step-over with Sandbag
4 SB bear-hug squats
Scoring: Rounds and Reps
Extras: LIFT ie. Muscle and Strength
Deload = light
Dual DB SL step up 2x8 p/s
Strict TTB 2x2-5 reps
Mini-Banded Cha Chas for glutes 2x20 p/s
Shin Raises with KBs 2x20
Toe Crawl 2sets to failure
Extras: FLEX ie. gymnastics
Strict TTB, progressions or variations.
Stretch
2 min side-split
Prehab and Posture
Full Body CARs
Thursday
Brief
We will continue to work on various gymnastics skills over the next 4 weeks. In the strucutre today, everybody will perform the first 2 exercises then you will perform the appropriate option for the 3rd exercise depending on your ability level.
Warm Up
3x10 sec wrist-extension lift-offs
Animal Flow
Gymnastics
HS Hold Progressions
2 sets of hollow hold 10-20 seconds
then
2 sets of WF HS hold 10-20 seconds
then
2 sets of HS hold kick-ups or Wall-kick ups or Frog kick-ups
Metcon
18 min EMOM
1: 20/15 cal schwinn or 15/10 row/rogue
2: 15-20 Wall Balls 20/14
3: 12 alt Renegade Row
Scoring: 18 rounds for reps
Extras: LIFT ie. Muscle and Strength
Deload = light
a1: Dual DB Z-Press 2x8
a2: SA DB Row 2x20
b1: DB Wrist Ext 2x20 p/s
b2: Hanging Hip Taps (show control) 3x10 (5p/s)
b3: Blackburns 3x30 seconds
Extras: FLEX ie. gymnastics
HS Hold, progressions or variations.
Stretch
2 min table-top
Prehab and Posture
Full Body CARs
Friday
Brief
We will be working on various Clean variations over the next 4 weeks. No particular strucutre with the progressions, but rather exploring variations/positions of the lift.
The metcon is a For time WOD. If you cannot perform the hang snatch perform hang clean and jerk.
Warm Up
In pairs alternating exercise by exercise for 3 rounds each
4 SB clean to alt shoulder
10m SB bear-hug carry
8 SB bear-hug squats
Clean
3 working sets: 1 squat clean + 3 hang power clean
10 min cap.
Metcon
For time
4 rounds:
12 HR Burpee
12 (6L, 6R) SA KB Hang Snatch 24/16
12 (6L, 6R) SA KB Thruster
12 KB Swing
Cap: 18 min
Scoring: Time
Extras: LIFT ie. Muscle and Strength
Catch up on extras from earlier in the week
Extras: BURN ie. Fitness
10-30min nasal breathing circuit bike/row/DUs/run/ski/BW box alternating step-up
Stretch
2 min p/s active lizard (knee off floor)
Prehab and Posture
Full Body CARs
Saturday
Brief
We will be working on various snatch variations over the next 4 weeks. No particular strucutre with the progressions, but rather exploring variations/positions of the lift.
The metcon is an opportunity to work on barbell cycling and gymnastics cycling. The goal is to get consistent CTB reps each of the 5 rounds so think about how to break your reps up appropriately.
Warm Up
2 rounds:
10m Lizard Crawl
5 squat to stand
then
Empty barbell Warm Up
Snatch
3 working sets: 1 squat snatch + 3 hang power snatch
10 min cap
Metcon
10 min
1min on:1min off for 5 rounds
Buy in each interval with 5 TNG Push Jerk from floor
into AMRAP CTB
Scoring: 5 rounds for reps
Extras: LIFT ie. Muscle and Strength
Catch up on extras from earlier in the week
Extras: FLEX ie. Gymnastics
Strict MU, variations or progressions.
Stretch
2 min downdog
Prehab and Posture
Full Body CARs
Farm Fit
Brief
This is a 24min E2MOM (Every 2nd minute).
Warm Up
2 rounds:
10m Lizard Crawl
5 squat to stand
Metcon
24min E2MOM
1: 90 sec AMRAP bike/row
2: Accumulate 15 quality reps of feet-elevated ring row
3: 20 SA DB OH Walking Lunge (change arm whenever)
4: Accumulate 10-30 sec L-Sit hold
Extras: LIFT ie. Muscle and Strength
Catch up on extras from earlier in the week
Stretch
2 min downdog
Weightlifting 1
Warm Up
2 rounds:
45sec hip CARs p/s
45 sec shoulder CARs p/s
then
Empty barbell snatch warm up
Snatch
3 Squat Snatch every 2nd minute for 5 sets
Push Jerk
10min EMOM
3 TNG reps
Weightlifting 2
Warm Up
2 rounds:
1 KB TGU p/s
10 Goblet Squats
then
Empty barbell warm up
Clean
3 Squat Clean every 2nd minute for 5 sets
Power Snatch
10min EMOM
3 TNG reps