Monday
Brief
This is the second week of this new 4 week training cycle. This week we will build to a heavy set of 5 reps on the front squat. Week 3 will be a heavy set of 4 reps. and Week 4 will be a heavy set of 3 reps. Front squat 3 reps is a CREATURE LEVELS "LIFT" benchmark.
The metcon is a 16 min EMOM. We are using this metcon as an opportunity to get some posterior chain and midline work in.
Warm Up
2 rounds:
10m Lizard crawl
5 squat to stand
6 alternating lunge jumps
Warm Up Sets
In 10 mins:
5 empty barbell front squat
10 front squats at 30%
10 fronts squats at 50%
5 front squats at 65%
Front Squat
In 3 sets build to a heavy set of 5 reps
10 min cap.
Metcon
16 min EMOM
1: 20/15 cal schwinn or 15/10 cal assault/row
2: 10-15 SB bear-hug squat
3: 16 (8p/s) Dual KB Deathmarch
4: 10-30sec Hollow Rock/Hold
Scoring: 16 rounds for weight
Extras: BURN ie. Fitness
10-30min nasal-breathing circuit bike/row/DUs/run/ski/BW box alternating step-up
Extras: LIFT ie. Muscle and Strength
Dual DB FR Walking Lunge 4x16 (8p/s)
SL Box+Ring hamstring curl 3x10 p/s
Dragonfly 3x2 reps
SL Calf Raise 3x20 p/s
Extras
Tempo Pistol Squats, progressions or variations.
Stretch
2 min p/s active lizard (knee off floor)
Prehab and Posture
Full Body CARs
Tuesday
Brief
Today's split-jerk complex is a 1 split jerk+3 split position push-press. What this means is that you will perform 1 split-jerk, but hold in the catch positon (the split stance). From this split-stance you will dip, drive and then redip underneath the bar without moving the feet. This is a split-position push-jerk. You will perform 3 of these reps. Then you will recover first with your front foot, then back foot to come to a complete standing position before lowering the bar to the shoulders. We will superset this split complex with 3 sets of an underhand yates row to develop the lats and upper back. We include rows in the program to improve structural balance of the upper body which will assist healthy shoulder function.
In the metcon, you can perform kipping or strict pullups. If you cannot perform pullups you should perform jumping pull-ups for this particular workout. There is also an Rx+ option of 32.5/20kg on the dumbbell and Rx++ option of CTB pull-ups. 12 rounds total (6 rounds each partner) round for round. The time-cap is 20 minutes so try to keep each partner's round 1min40seconds of less if you wish you complete the workout.
Warm Up
Open-palm Wrist CARs
Animal Flow
then
Empty Barbell Warm Up
Split Jerk
3 working sets of 1 split jerk + 3 split-position push-jerk.
Superset Underhand Barbell Yates Row 3x10 reps
Cap: 10min
Metcon
For time:
In pairs round for round
7 rounds each
8 Burpee Box Jumps 24/20
10 SA DB STOH 22.5/15 (5L, 5R)
12 Pullups
Cap: 18 min
Scoring: Time
Extras: LIFT ie. Muscle and Strength
a1: Dual DB Z-Press 4x8 (optional if you have done strength section of class)
a2: SA DB Row 4x10p/s (optional if you have done strength section of class)
b1: DB alt Hammer curl 3x20 (10p/s)
b2: Finger Ext 3x20 reps
c1: Hanging Hip Taps (show control) 3x10 (5p/s)
c2: 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 this new 4 week training cycle. We will use this week as an opportunity to deload volume and intensity on the deadlift and practise the skill. Then, the following 3 weeks we will build up in load as we decrease in reps. Week 2 will be a heavy set of 5 reps. Week 3 will be a heavy set of 4 reps. Week 4 will be a heavy set of 3 reps. Deadlift 3 reps is a CREATURE LEVELS "LIFT" benchmark.
YOU CAN CHOOSE EITHER A SUMO OR CONVENTIONAL DEADLIFT. Which ever one you choose you will stick to for this 4 week block. Perform the lift that you feel stronger in and that agrees with your body more.
This metcon will be a spicy meatball! These are all exercises that you should be able to keep moving through at a continuous and sustainable pace for the 30 mins. Restart back from the step ups each time you get back in the door after the run and try to get the same number of reps each round. Rx box height 24/20 inch. Rx DB weight 22.5/15kg. Hold the DB any way on the step ups.
Warm Up
2 rounds:
3 long inchworm
20 banded good-morning
10-20 sec hollow hold
Warm Up Sets
In 10 mins:
5 empty barbell conventional deadlift
10 conventional/sumo deadlft at 30%
10 conventional/sumo deadlift at 50%
5 conventional/sumo deadlift at 65%
Deadlift
In 3 sets build to a heavy set of 5 reps.
10 min cap.
OR
Sumo Deadlift
In 3 sets build to a heavy set of 5 reps.
10 min cap.
Metcon
12 min AMRAP
Buy in: Run 1.6km
then
AMRAP KB Swing 24/16
everytime you stop swinging the KB, perform 15 Wall Balls 20/14
Scoring: reps
Extras: LIFT ie. Muscle and Strength
Dual DR FR alternting Step-down 4x16 (8p/s)
Mini-Banded Cha Chas for glutes 3x20 p/s
Coppenhagen Adduction Drill 3x10 p/s
Shin Raises with KBs 3x20
Toe Crawl 3sets to failure
Extras: FLEX ie. gymnastics
Strict TTB, progressions or variations.
Stretch
2 min side-split
Prehab and Posture
Full Body CARs
Thursday
Brief
Today's gymnastics skill focus is on HSPU. Everyone will do the first 2 exercises to get the blood flowing and get some quality strength/positional work in for our HSPU. Then for the 3rd exercise, if you can perform KHSPU you will perform 4 submax sets of this. Alternatively you can practise HS kick-ups to the wall or wall-climbs if you are building strength upside down.
The DUs are in this workout to induce a moderate-intensity aerobic stimulus. Perform 100 single skips if you cannot perform DUs. We will perform strict ring-dips (or ring push-ups) on the 2nd minute to develop our chest and tricep musculature as well as work on ring-stability. On the 3rd and 4th minutes we will complete some valuable upper-body strength/hypertrophy work with the renegade rows and band-pullaparts. We include rows and band-pullaparts to develop the lats and upper-back, creating upper-body structural balance and assisting healthy shoulder function.
Warm Up
3x10 sec wrist-extension lift-offs
Animal Flow
Gymnastics
In groups of 3 rotate through:
2 sets of 5-15sec Hollow Hold
then
2 sets of 2-8 SHSPU/Box/Pike HSPU
then
3 sets of kipping HSPU, HS wall kick-up practice or wall-climbs
Metcon
20min EMOM
1: 20-100 DUs
2: 5-15 Strict Ring Dips
3: 16 (8p/s) Renegade Row
4: 15 Band Pullaparts
Scoring: 5 rounds for reps
Extras: LIFT ie. Muscle and Strength
a1: Strict Ring Dip or Dual DB Chest Press 4x8 (not if you have done workout)
a2: Overhand Bar Pullup 4x10. (Add weight for challenge or band for assistance)
b1: Dual DB Rollback 3x10
b2: SA DB Wrist Ext 3x20 p/s
c1: Hanging Hip Taps (show control) 3x10 (5p/s)
c2: 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
This cycle we will be performing various power clean + squat clean drills and building up in load. The pause in the power clean is in the catch position. The halting squat clean means pause at the knee.
The metcon includes some unusual exercises. This will be a mental and physical battle. Physical due to the odd-nature of the movements. Mental because they are movements you should be able to slog through at a consistent pace, but you will have to concentrate on your efficiency of movement with the single Dumbbell. Rx box height is 24/20 inch. Rx DB weight is 22.5/15kg.
Warm Up
2 rounds:
10m bear-crawl
6 static spiderman passing through squat
3 kneeling jumps
then
Empty Barbell Warm Up
Clean
3 working sets: 1 Pause Power Clean + 1 halting squat clean.
10 min cap.
Metcon
20 min AMRAP
On the 0:00, 10:00 Run 1km
10 burpee step-up with single DB
10 (5L, 5R) SA DB Hang Squat Clean Thruster
Cap: 10 min
Scoring: AMRAP
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
This cycle we will be performing various power snatch + squat snatch drills and building up in load. The pause in the power snatch is in the catch position. The halting squat snatch means pause at the knee.
The metcon is a round for round AMRAP in pairs to work on barbell cycling and gymnastics cycling.
Warm Up
45 sec hip CARs p/s
45 sec shoulder CARs p/s
then
Empty barbell Warm Up
Snatch
3 working sets: 1 pause power snatch + 1 halting squat snatch
10 min cap
Metcon
12 min AMRAP
Round for round
5 TNG Power Clean 60/40kg
1-5 Unbroken Bar Muscle Ups
Scoring: AMRAP
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
Warm Up
45 sec hip CARs p/s
45 sec shoulder CARs p/s
Metcon
30min AMRAP
400m run
6 SB Clean to alternating shoulder
1p/s KB TGU
15 Feet-elevated ring-row
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:
10 Sandbag bear-hug squat
1 KB TGU p/s
then
Empty barbell snatch warm up
Snatch
Take 90% of your 3-position snatch from last week and perform 1 set every 2minutes for 5 sets.
Hang Power Clean and Jerk
10,8,5,3 TNG cycling.
Get heavier each set.
2-3 mins rest in between each set.
From floor.
Weightlifting 2
Warm Up
2 rounds:
45 sec fire-hydrants
10 S-Waves
then
Empty barbell warm up
Split Jerk
3 working sets: 1 Behind-the-neck split jerk + 3 pause OHS
Power Snatch
10,8,5,3 TNG cycling.
Get heavier each set.
2-3 mins rest in between each set.
From floor.