Monday
Brief
Today we are hitting 2 squat cleans every 90 seconds for 6 sets. You can build in weight over these 6 sets.
The metcon is a 10min EMOM. You will perform 3 pause thrusters every minute for 10 sets. The pause thruster means you will clean the bar from the floor and then perform a 2 second pause in the bottom of each squat and a 2 second pause with the bar overhead each rep. Go heavier in weight than 2 weeks ago.
Warm Up
3 rounds exercise by exercise with partner:
4 alt SB clean to shoulder
4 SB bear-hug squat
perform 4 alt reverse lunges while waiting for partner
then
empty barbell warm up
Clean
Every 90 seconds for 6 sets: 2 squat cleans.
Build in weight.
Metcon
10 min EMOM
3 pause thrusters.
2 seconds in bottom 2 seconds overhead.
Scoring: 10 rounds for weight
Extras
Reverse crunch 4x6
Mobiltiy
Accumulate 2 mins of squat hold
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.
This is the third week of this 4 week cycle. The exercise today is a bench press. 4 sets of 7 reps. We will add a rep each week and keep the weight constant. You will grab a bench or alternatively set up 2 plates with a mat on top. For the bench press, we would like to pause on our t-shirt for 1 second each rep before drving up. This helps build the bottom range strength of our press and also helps us feel the pec muscles working more effectively. DO NOT BOUNCE off the chest. We will superset with a ring pullup. 4 consisent submax sets on the pullups. We will add 1 rep each week or at least 1 rep to the final set. If you cannot perform ring pullups please perform strict banded bar pullups.
The metcon is an upper body based EMOM. Aim for sustainable calories each of the 5 rounds.
Warm Up
Open-palm Wrist CARs
Animal Flow
Warm Up Sets
5 empty barbell bench press
5 bench press at 30%
5 bench press at 50%
5 bench press at 65%
Bench Press
4x7
Superset
Ring Pullup
4 consistent submax sets.
Metcon
15 min EMOM
1: 5-30 cal bike/row
2: 6p/s half-kneeling landmine press
3: 2-8 TTB
Scoring: 5 rounds for calories
Extras
Reverse barbell curl 4x8-12
Stretch
Accumulate 2 mins hanging
Cool Down
Box breathing
Wednesday
Brief
This is the third week of this 4 week cycle. The exercise is the box squat. 4 sets of 7 reps. We will add a rep each week and keep the weight constant. use the very low boxes or alternatively set up a stack of plates as the box. The box should be at the parallel point in your squat. Make sure you CONTROL down to the box. Do not crash your butt on the box. If you are crashing down, the weight is most likely too heavy. Also be sure to keep your midline braced throughout the lift and use the drive from your hips (glutes, hamstrings, adductors). DO NOT extend your spine at the top of the lift. Also take a wider stance than usual in your squat to allow you to control down to the box and to recruit your posterior chain effectively. The Box squat is a fantastic exercise if done correctly, or an awful exercise if done incorrectly. Proper tecnhique before load.
The metcon is a for-time WOD.
If class finishes early perform the Extras, Mobility and Breathing Work.
Warm Up
2 rounds:
4 right arm KB Power clean
4 right arm KB FR Walking lunge
4 right arm KB FR squat
4 left arm KB Power clean
4 left arm KB FR walking lunge
4 left arm KB FR squat
5m p/s banded glute crab walk
Warm Up Sets
In 10 mins:
5 empty barbell box squat
5 box squat at 30%
5 box squat at 50%
5 box squat at 65%
Box Squat
4x7
Metcon
For time
3 rounds:
400m run
15 Dual DB Hang Squat Clean 22.5/15
Cap: 14 min
Scoring: Time
Extras
Frog Pumps 4x10-15 reps
Stretch
Accumulate 2 mins of squat hold
Cool Down
Box Breathing
Thursday
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.
This is the third week of this 4 week cycle. The exercise is a barbell strict press. 4 sets of 7 reps. We will add a rep each week and keep the weight constant. Remember to pause at the shoulders each rep. Do not bounce. We want to build the bottom range strength. We will superset this with 4 sets of 11 reps of an underhand bent row. We will add a rep each week and keep the weight constant.
The metcon is 6 rounds of 90 seconds work followed by 90 seconds rest. Each round begins with 2 Bar MU (5 Bar MU for Rx+). The Bar MU can be kipping or jumping If doing jumping, perform 5 reps. Then move onto AMRAP Burpees+KB Swing until the round is complete. The goal is to get the same number of reps each of the 6 rounds.
If class finishes early perform the Extras, Mobility and Breathing Work.
Warm Up
3x10 sec wrist-extension lift-offs
Animal Flow
Strict Press
4x7
superset
Underhand barbell bent row
4x11
Metcon
18 min 90secs:90secs for 6 rounds
Buy in 2 Bar MU (Rx+ 5 Bar MU)
into restart AMRAP 5 burpees, 5 KB Swing 24/16
Scoring: 6 rounds for reps
Extras
DB Wrist Ext 4x10-15
Mobility
Accumulate 2 mins hang
Cool Down
Box breathing
Friday
Brief
This is the third week of this 4 week cycle. The exercise is a Romanian Deadlift. 4 sets of 7 reps. We will add a rep each week and keep the weight constant.
The metcon has a 15min single leg+posterior focus. Perform 10 alternating pistols or alternatively a pistol scale variation. If class finishes early perform the Extras, Mobility and Breathing Work.
Warm Up
2 rounds
30 second plank
10 banded good morning
Warm Up Sets
5 empty barbell RDL
5 RDL at 30%
5 RDL at 50%
5 RDL at 65%
Romanian Deadlift
4x7
Metcon
15 min EMOM
1: 10-100 DUs
2: 10 alt Pistol squats
3: 6 Box+Ring Hamstring Curl
Scoring: 5 rounds for time
Extras
Shin Raise 4x10-15
Stretch
Accumulate 2 mins squat hold
Cool Down
Box breathing
Saturday
Brief
Today we are hitting 2 squat snatch reps every 90 seconds for 6 sets.
The metcon is an opportunity to work on barbell cycling and gymnastics cycling. If you cannot perform pullups please perform jumping pullups.
Warm Up
2 rounds:
5 wall ball footy passes to partner per side each
5 wall ball squat throws to partner each
5 wall ball sit up throws to partner each
then
Empty barbell Warm Up
Snatch
Every 90 seconds for 6 sets: 2 squat snatch.
Build in weight.
Metcon
12 minute AMRAP
In pairs round for round
3 Power Clean and Jerk 50/30 (Rx+ 60/40)
5 Pullups
Scoring: AMRAP
Extras
Trap raise 4x10-15 p/s
Mobility
Accumulate 2 mins hang
Cool Down
Box Breathing
Farm Fit
Warm Up
2 rounds:
5 wall ball footy passes to partner per side each
5 wall ball squat throws to partner each
5 wall ball sit up throws to partner each
Metcon
25 min AMRAP
200m run
10 (5p/s) SA DB Hang Clean and Jerk 22.5/15 (Rx+ 32.5/20)
10 Ring Rows
Extras
Trap raise 4x10-15 p/s
Mobility
Accumulate 2 mins hang
Cool Down
Box Breathing
Weightlifting 1
Warm Up
2 rounds:
5-10 SA BB OH Press p/s
StrongFit Hip Openers
then
Empty barbell snatch warm up
Power Snatch
Complete 3 working sets: 1 Snatch high pull + 1 Power Snatch
Overhead Squat
Complete 3 working sets: 1 Snatch Balance + 1 OHS
Weightlifting 2
Warm Up
2 rounds:
1 KB TGU p/s5 Goblet squats
then
Empty barbell warm up
Push Jerk
Complete 3 working sets of 3 pause push jerk
Power Clean
Complete 3 working sets of 1 pause power clean + 1 pause front squat