Monday
Warm Up
20m Lizard crawl
1 min hip CARs p/s
30 sec ankle CARs p/s
5 kneeling jump into squat jump
Back Squat in at least 5 sets, build to a heavy 5
Superset archer Ring Row 5x10 (5p/s)
20 min cap here.
Metcon
OT3min for 4 sets
Schwinn 10-25cal, Assault/Row 10-20 cal (45sec cap)
6 Dual DB Power Clean
6 (3p/s) Dual DB Front Rack Walking Lunge @ heavy
6 Dual DB Thruster Cap 45sec on bike/row Stagger wavers 1 min apart
Cool Down
Spiderman + foot lift-offs
Tuesday
Warm Up
Animal Flow
then
Warm Up Barbell and Metcon Skills
Metcon
40 min
2 min on: 2 min off for 10 rounds
Buy in each interval with
5 Barbell Hang Power Clean and Jerk 115/75 (Rx+ 135/95)
into AMRAP
10 KB Swing 24/16
10 HR Burpees
Start from the beginning each round. Try for negative splits, ie. an extra rep each round.
Cool Down
Thread the needle
Wednesday
Warm Up
5 Inchworm
then
10 SL Snatch-grip RDLs p/s
10 sumo good-morning
Sumo Deadlift
3 reps OT2min for 4 sets.
Pause at knee for 1 second on way up then 2 second negative and reset on floor.
Build in weight.
Spend only 15 mins here including warm up.
Metcon
In pairs
18min E3MOM
1) Run 400m together
2) 20-40 alt SB cleans to shoulder
3) 30-50 Heavy Wall Ball 30/20
Break SB and WB up however
Cool Down
Pigeon
Thursday
Warm Up
20m gymnastics bear-crawl
then
30sec wrist CAR/s p/s
Gymnastics
10 min workshop on Kipping Ring Dip progressions
Advanced perform 5 min every 30 seconds 2-8 Kip Dip.
Metcon
For time
5 rounds:
50 DUs
10 SHSPU
50 DUs 10 TTB
Scale to Pike HSPU
Midline
Hollow to superman team roll game
Friday
Warm Up
Animal Flow
then
Empty barbell warm up
Metcon
30 min
90 sec on:90sec off for 10 rounds
Buy in each interval with
1 Power Clean + 1 Hang Squat Clean
into AMRAP
5 Burpee to target
5 CTB
Start from the beginning each round. Try for negative splits, ie. an extra rep each round.
Cool Down
Pretzel
Saturday
Warm Up
Game: Touch palms with partner, each walk feet back as far as possible
then
2 rounds:
10 twisting bear
10 static spiderman lunge
Overhead squat
10 min E2MOM
5 OHS
From rack. Moderate weight.
Metcon
For time
21-18-15-12-9-6-3
Dual DB Front Squat 22.5/15
Alt SA DB Snatch
Cap: 15 min
Cool-Down
Hammy floss
Farm Fit
Warm Up
5m toe walking
5m heel walking
5m outside foot walking
5m inside foot walking
5m internally rotated walking
5m externally rotated walking
10 backwards arm swings
10 walking lunge + high knee onto toe
10m A-Skips
Metcon
24min
OT2min for 4 rounds
1) Run 400m
2) 8 alt KB TGU @ heavy
3) 8 SA DB Chinese row p/s @ heavy
Farm Strength
Warm Up
In groups of 2-3 for 5 rounds:
4 alt sanbag clean to shoulder
5 sandbag thrusters
30m sandbag bear-hug carry
Farm Strength
a: 5x2 Heavy SB Clean to Front Rack
b: 3x10steps Barbell OH Walking Lunge
c: 4x6-8 Chest-supported Dual KB Row. Elevate front of bench on plate stack
Endurance
Warm Up
2 rounds:
10m walking lunge into high knee on toe
10 sec bunny hops
10 double arm backwards arm swings
10m A-Skip
Metcon
Dual DB Front Rack Aerobic Squats
4x9 reps Tempo 2020. No rest at top or bottom. Set should take exactly 36 seconds. Rest 40 seconds in between each set.
then
20 min
3 min AMRAP on each exercise, 2 min rest between each exercise. Any order.
1: 3 min AMRAP Row
2: 3 min AMRAP 10 (5 p/s) SA DB Hang Snatch + 10 Box Jumps
3: 3 min AMRAP Bike 4: 3 min AMRAP 50 DUs + 15 Wall Balls 20/14
Weightlifting 1
Warm Up
10m spiderman crawl + T-Rotation
then 2 rounds:
StrongFit shoulder openers
StrongFit Bicep Openers
then
empty barbell snatch Warm Up
Snatch
15 mins to build to heavy Power Snatch + hang squat
Power Clean
Barbell cycling 10,8,5,3 TNG
Rest 2 mins between each set.
Weightlifting 2
Warm Up
10m Lizard Crawl
then 2 rounds:
StrongFit shoulder Openers
StrongFit Bicep Openers then Empty Barbell Split Jerk warm up
Split Jerk
3x2 at start with less dominant foot for first jerk, then dominant foot.
From rack.
Power Snatch
Barbell Cycling 10,8,5,3
Rest 2 mins between each set.