Monday
Brief
This is the first week of this 4 week cycle. We will use it as an opportunity to deload before ramping up over the next 3. If you have not been training regularly you can go a little bit heavier than 65% if you feel you do not need a deload. Remember that deloads are a fundamental part of building strength and preventing burnout/injury over the long-term. So if you have been training hard and consistently, it is recommended you do take the deload sets/reps to allow your body to fully recover.
The metcon is 6 rounds of work, each taking place on the 3 mintue mark. The goal is for consistent times across the 6 rounds. Stagger waves 1 minute apart if needed.
Warm Up
20m bear crawl
2x5m p/s banded glute walk
20 second RKC plank
Warm Up Sets
5 reps at empty barbell
5 reps at 30%
5 reps at 50%
Back Squat
2x5 at 65% deload
Metcon
6 rounds OT3min
20/15 cal schwinn or 15/10 cal row/rogue
5 Dual DB Muscle Clean 22.5/15
10 Dual DB FR Walking Lunge
4 Dual DB alt thruster
Extras
Ab rollout with rings 4x3
Mobility
Pigeon 2 min p/s
Cool Down
Box breathing
Tuesday
Brief
Why do we love Animal Flow and Primal Crawls so much? To build mobility and stability, particularly through the shoulders and hips. To explore and be strong in different ranges-of-motion and positions. To play, which is great for coordination, creativity and stress relief.
We have a gymnastics skill focus of muscle-ups today. You have the choice between the regular 10 minute EMOM or the advanced 10 minute EMOM.
The metcon is an old-school benchmark workout called "Helen".
Warm Up
Open-palm Wrist CARs
Animal Flow
Gymnastics
Muscle-up progressions.
10min EMOM
Minute 1: 3 Strict ring MU transitions with feet on floor
Minute 2: 1-5 Strict Ring Dips/Ring Push Ups with 2 second pause at bottom and top
Advanced 10 min EMOM
1-3 Ring MUs
Helen
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Cap: 16 min
Extras
Empty barbell reverse curl 2-4 sets of 8-12 reps
Stretch
Accumulate 2 mins hanging
Cool Down
Box breathing
Wednesday
Brief
Today we will perform a 10 min EMOM of tall cleans, also known as clean-pull-under. This is a drill where you work on speed under the bar.
The metcon is 5 rounds of 2 minutes on 2 minutes off. You are aiming for consistent scores each round.
Warm Up
10 reps spiderman lunge + rotation passing through squat each rep
then
empty barbell warm up
Clean
10 min EMOM
2 tall clean aka clean pull under.
Build in weight
Metcon
20 min= 5 rounds: 2min on:2min off
10 Single DB alt Step Up. 22.5/15 DB. 24/20 inch box.
10 Wall Balls 20/14 (Rx+ 30/20)
Scoring: 5 rounds for reps
Extras
Banded Glute Cha Chas to burn
Stretch
2 min dragon/twisted dragon p/s
Cool Down
Box Breathing
Thursday
Brief
This is the first week of this 4 week cycle. We will use it as an opportunity to deload before ramping up over the next 3. If you have not been training regularly you can go a little bit heavier than 65% if you feel you do not need a deload. Remember that deloads are a fundamental part of building strength and preventing burnout/injury over the long-term. So if you have been training hard and consistently, it is recommended you do take the deload sets/reps to allow your body to fully recover.
The metcon is a 15min EMOM. IF you cannot perform DUs it is recommended you use this as an opportunity to practise for at least 1 attempt each round. Then you can go into 100 single skips after that. For the SHSPU if you cannot perform please do pike/box HSPU.
Warm Up
3x10 sec wrist-extension lift-offs
Animal Flow
Warm Up Sets5 push press empty barbell
5 push press at 30%
5 push press at 50%
Push Press
2x5 @65% deload
superset
2x15 p/s landmine row
Metcon
15 min EMOM
1: 10-100 DUs
2: 2-8 SHSPU
3: 10-15 Band Pullaparts
Scoring: 15 rounds for reps
Extras
DB Wrist Ext 4x10-15 p/s
Mobility
Accumulate 2 mins hang
Cool Down
Box breathing
Friday
Brief
This is the first week of this 4 week cycle. We will use it as an opportunity to deload before ramping up over the next 3. If you have not been training regularly you can go a little bit heavier than 65% if you feel you do not need a deload. Remember that deloads are a fundamental part of building strength and preventing burnout/injury over the long-term. So if you have been training hard and consistently, it is recommended you do take the deload sets/reps to allow your body to fully recover.
Today's metcon is an easier one before tomorrow's Xmas WOD.
Warm Up
20m Lizard Crawl
20 sec RKC Plank
Warm Up Sets
5 empty barbell deadlift
5 deadlift at 30%
5 deadlift at 50%
Deadlift
2x5 at 65% deload
Metcon
15 min EMOM
1: 20/15 cal schwinn, 15/10 cal row/bike
2: 1 TGU p/s
310 Ring Rows
Scoring: No measure
Extras
Box+Ring Hamstring Curl 4x6
Stretch
Couch Stretch
Cool Down
Box breathing
Saturday
Brief
Today we will perform a 10 min EMOM of tall snatch, also known as snatch-pull-under. This is a drill where you work on speed under the bar.
The metcon is an opportunity to work on barbell cycling and gymnastics cycling. If you cannot perform pistols, please perform HIGH box step downs.
Warm Up
2 rounds:
1 TGU p/s
5 Goblet Squats
Xmas WOD
For time in pairs
Run 400m together (Rx+ 1km run)
100 KB Swing 24/16 (Rx+ 32/24)
100 TTB (break up how however)
100 Burpees to plate (break work up however)
Run 400m (Rx+ 1km run)
Cap: 30min
Scoring: Time
Extras
Rear Delt Raise 4x10-15 p/s
Mobility
Accumulate 2 mins hang
Cool Down
Box Breathing
Farm Fit
Warm Up
2 rounds:
1 TGU p/s
5 Goblet Squats
Metcon
For time in pairs
Run 400m together (Rx+ 1km run)
100 KB Swing 24/16 (Rx+ 32/24)
100 TTB (break up how however)
100 Burpees to plate (break work up however)
Run 400m (Rx+ 1km run)
Extras
Rear Delt Raise 4x10-15 p/s
Mobility
Accumulate 2 mins hang
Cool Down
Box Breathing
Weightlifting 1
Warm Up
2 rounds:
1 TGU p/s
5 Goblet Squats
then
Empty barbell snatch warm up
Power Snatch
3 reps every 2 min for 5 sets
Overhead Squat
10,8,5,3. Get heavier each set
From Floor
Weightlifting 2
Warm Up
2 rounds:
5 downdog to divebomber
10 reps spiderman lunge + rotation passing through squat each rep
then
Empty barbell warm up
Split Jerk
3 reps every 2 mins for 5 sets
Squat Clean
Complete 3 working sets of 1 pause squat clean + 1 hang squat clean