Monday
Brief
Today we are hitting a 10 min EMOM: 1 squat clean. You can build in weight over these 10 sets.
The metcon is also a 10min EMOM. You will perform 3 pause overhead squats every minute for 10 sets. The pause OHS means you will clean+jerk 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
10 min EMOM
1 Squat Clean
Build in weight.
Metcon
10 min EMOM
3 pause overhead squat.
2 seconds in bottom 2 seconds overhead.
Scoring: 10 rounds for weight
Extras
Elbow Plank with leg lift 2x30 sec p/s
Mobility
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 fourth week of this 4 week cycle. The exercise today is a bench press. 4 sets of 8 reps. 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. PErform pike/box shspu if needed.
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
4x8
Superset
Ring Pullup
4 consistent submax sets.
Metcon
15 min EMOM
1: 5-30 cal bike/row
2: 2-10 SHSPU
3: 6 p/s landmine row
Scoring: 5 rounds for calories
Extras
Dual DB Zottman Curl 4x10
Stretch
Accumulate 2 mins hanging
Cool Down
Box breathing
Wednesday
Brief
This is the fourth week of this 4 week cycle. The exercise is the box squat. 4 sets of 8 reps. 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
4x8
Metcon
For time
50-40-30-20-10 DUs
5-10-15-20-25 Burpees
Cap: 14 min
Scoring: Time
Extras
SL Glute bridge 4x10-15 reps p/s
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 fourth week of this 4 week cycle. The exercise is a barbell strict press. 4 sets of 8 reps. 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 12 reps of an underhand bent row.
The metcon is 5 rounds of 2 minutes work followed by 2 minutes rest. Each round begins with 2 TTB + 3 Pullups (5 CTB for Rx+). The pullups can be kipping or jumping If doing jumping, perform 5 reps. Then move onto AMRAP step ups (24/20 inch) + SA DB Snatch 22.5/15. The goal is to get the same number of reps each of the 5 rounds.
If class finishes early perform the Extras, Mobility and Breathing Work.
Warm Up
3x10 sec wrist-extension lift-offs
Animal Flow
Strict Press
4x8
superset
Underhand barbell bent row
4x11
Metcon
20min 2mins on:2mins off for 5 rounds
Buy in 2 TTB + 3 Pull-ups (Rx+ 5 CTB)
into restart AMRAP 10alt SA DB Step Ups 24/20box, 10alt DB Snatch 22.5/15
Scoring: 5 rounds for reps
Extras
Finger Extension 4x15
Mobility
Accumulate 2 mins hang
Cool Down
Box breathing
Friday
Brief
This is the fourth week of this 4 week cycle. The exercise is a Romanian Deadlift. 4 sets of 8.
The metcon is 4 rounds OT4 min each for time. Stagger the waves 1 minute apart if needed. 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
4x8
Metcon
4 rounds OT 4 min
Run 400m
10 alt SB clean to shoulder 45/36
Scoring: 4 rounds for time
Extras
Calf/soleus Raise in bottom of squat 4x10-15
Stretch
Accumulate 2 mins squat hold
Cool Down
Box breathing
Saturday
Brief
Today we are hitting a 10 min EMOM 1 squat snatch.
The metcon is an opportunity to work on barbell cycling and gymnastics cycling. If you cannot perform ring mus please perform ring dips/pushups.
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
10 min EMOM
1 Squat Snatch
Build in weight.
Metcon
12 min AMRAP
In pairs round for round
3 Hang Power Snatch 40/24 (Rx+ 50/30)
1-5 Ring MUs or Ring Dips/Push-ups
Scoring: AMRAP
Extras
Rear Delt 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
24 min EMOM
1: 20/15 cal schwinn, 15/10 cal row/rogue
2: 6-12 Dual DB Z-Press
3: 6-12 Right arm KB Hand on box row
4: 6-12 left arm KB hand on box row
Extras
Rear Delt 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 Pause power snatch
Overhead Squat
Complete 3 working sets: 1 Snatch Balance
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 1 pause push jerk
Power Clean
Complete 3 working sets of 1 power clean + 1 pause hang squat clean