Monday
Warm Up
Animal Flow Week 2.
2x1min p/s glute clam isometric
5 slow airsquats
5 jump squats
Front Squat 3x5.5 at 80%.
Cluster sets. Rack barbell and rest 20secs between each mini-set.
Superset with Overhand bar pullup. 5x5. Heavier than last week
Scale: Add rep to last set or perform 5x2 pull-up negatives
Metcon
Explosive Repeat Method
For total reps and cals
5 rounds of:
10 sec AMRAP Airbike Sprint
Rest 50 secs
10 sec AMRAP Burpees
Rest 50 secs
Cool Down
Spiderman + foot lift-offs
Tuesday
Warm Up
10m Spiderman crawl + T-Rotation
then
Warm up Metcon skills
Metcon
20min AMRAP
30 DUs
8 Dual DB Hang Squat Clean 22.5/15
30 DUs
10 Dual DB Front Rack Reverse Lunge
30 DUs
16 (8p/s) SA DB Hang Snatch
Push Press 3x5.5 at 80%
Cluster sets. Rack barbell and rest 20secs between each mini-set.
Superset with underhand barbell bent row. 5x5. Add weight to last week.
Cool Down
Thread the needle
Wednesday
Warm Up
30m bear crawl
then
2 rounds:
20sec hollow hold/rock
20 sec glute bridge walk
Deadlift 20-rep set at 55%
Build to 1 technically sound set of 20 reps.
Spend only 12 mins here.
Metcon
24 min E2MOM
1: 40/30 cal Schwinn. Row/Assault 30/20 cal
2: 16 Dual DB by side lateral box step over (no higher than 20 inch) 22.5/15
3: 20-40 Wall Balls 20/14
Cool Down
Pigeon
Thursday
Warm Up
Animal Flow Week 2
then
3 rounds
10sec wrist ext stretch into 10sec PAILS into 10sec lift-off
then
Wrist CARs
Gymnastics
10 mins to practise HS Walking OR
10min E2MOM 10-30 sec WF shoulder taps.
Metcon
18 min At the 0:00, 3:00, 6:00, 9:00, 12:00, 15:00 Run 200m
in remaining time continuous AMRAP
10 Burpees to target
10 TTB
10 Burpees to target
10 CTB
Scale to Jumping CTB and legs/knees to 90 or V-Snaps
Cool Down
Seated Shoulder Ext
Friday
Warm Up
SHOES OFF
2 rounds:
1 min toe crawl
1 min p/s running man
then
Empty barbell warm up
Metcon
30 min EMOM
1: 20/15 cal Schwinn, 15/10 cal Assault/Row
2: 3 Hang Power Clean
3: 15 KB Swing 24/16
4: 5 Dual DB Front Squat + 5 Thruster 22.5/15
5: Rest
Cool Down
Pretzel
Saturday
Warm Up
Game: Dowell switch game
then
2 rounds:
10 alternating reverse lunges
10 airsquats
5 downdog to divebomber
then
Empty barbell snatch warm up
Snatch
10 mins to build to heavy 1 Squat Snatch + 1 Hang Power Snatch + 2 OHS
Metcon
For time
20-40-60-80-100 DUs
10-10-10-10-10 Pistols
10-8-6-4-2 HSPU
Cap: 15 min
Cool-Down
Hammy floss
Farm Fit
Warm Up
2 rounds:
5m toe walking
5m heel walking
5m outside foot walking
5m inside foot walking
5m internally rotated walking
5m externally rotated walking
10sec bunny hops
then 2 rounds:
10 walking lunge + high knee onto toe
10m A-Skips
Metcon
20 min AMRAP
Run 400m or Schwinn 40/30 cal or Row 30/20 cal.
6 Dual DB Deadlift
8 Dual DB Push Press
16 alt Renegade Row only
Farm Strength
Warm Up
Bear-crawl tug of war. Partner up, stand butt to butt, put STRONG band (or 2) around hips.
Farm Strength
a: 3 sets p/s of 8 Dual DB Decline Chest Press
b: 3x20 steps Dual DB Deathmarch
c: SA DB Row with hand on bench 5x10 p/s (yes, 5 sets per side). Heavier than last week.
Endurance
Warm Up
2 rounds:
10m walking lunge into high knee on toe
10 sec bunny hops
10m A-Skip
Metcon
Alactic Power Intervals
10 second airbike sprint OT2.5 mins for 6 sets. Aim for higher RPM/Watts than last week.
then
1km nasal-breathing run
Rest 3 mins
1km run with regular breathing
Weightlifting 1
Warm Up
2 rounds:
10m spiderman crawl + T-Rotation
StrongFit Bicep Openers
then
empty barbell snatch Warm Up
Hang Power Snatch 10,8,5,3 TNG
Barbell cycling. Rest 2 mins between each set
Split Jerk
Build to quality 3x3. Pause for 2 sec in receiving position
Weightlifting 2
Warm Up
2 rounds:
10m Lizard Crawl
StrongFit shoulder
Openers
then
Empty Barbell clean and jerk warm up
Snatch
15 mins to build to quality heavy 3-position squat snatch
Squat Clean 10,8,5,3 TNG.
Barbell cycling
Rest 2 mins between each set.