Monday
Warm Up
Animal Flow Week 3.
2x1min p/s glute clam isometric
5 slow airsquats
5 jump squats
Front Squat 3x3.3.3 at 85%.
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 Barbell Thrusters 85/55
Rest 40 secs
10 sec AMRAP Burpees
Rest 40 secs
Cool Down
Spiderman + foot lift-offs
Tuesday
Warm Up
10m Spiderman crawl + T-Rotation
then
Warm up Metcon skills
Metcon
20min
On the 0:00 and 10:00 Run 1km
In remaining time AMRAP
5 Pull-ups
10 KB Swing 24/16 (Rx+ 32/24)
15 air-squats
Push Press 3x3.3.3 at 85%
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 60%
Build to 1 technically sound set of 20 reps.
Spend only 12 mins here.
Metcon
24 min E2MOM
1: 20-50 cal schwinn. Row/Assault 15-40
2: 20 HR Burpee
3: 20 SA DB OH Walking Lunge 22.5/15 (change arm whenever)
Cool Down
Pigeon
Thursday
Warm Up
Animal Flow Week 3
then
3 rounds
10sec wrist ext stretch into 10sec PAILS into 10sec lift-off
then
Wrist CARs
Gymnastics
10 mins to practise Strict MUs or MU transitions.
If advanced perform 1-3 SMU E2MOM for 10min.
Metcon
20 min AMRAP
10-20-30-40-etc DUs
1-2-3-4-etc HSPU
2-4-6-8-etc TTB
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: 2 Squat Clean
3: 10-20 Wall Balls 20/14
4: 10 alt Dual DB Renegade Row only 22.5/15
5: Rest
Cool Down
Pretzel
Saturday
Warm Up
2 rounds:
10 sec bunny hops
5 airsquats
then
Game: In groups of 3: 2 rounds of standing high jump over dowells as partners lightly hold dowell for max height
then
2 rounds:
10 alternating reverse lunges
5 downdog to divebomber
then
Empty barbell snatch warm up
Snatch
10 mins to build to heavy 3 Hang Squat Snatch
Metcon
For time
6 rounds for time
8 Dual DB ground to overhead 22.5/15
3 Bar MU
8 Burpee to target
Scale to jumping bar MU
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
100m farmers carry with Dumbbells or Kettlebells
Run 400m or Schwinn 40/30 cal or Row 30/20 cal.
100m sandbag bear-hug carry
Run 400m or Schwinn 40/30 cal or Row 30/20 cal.
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: 3 sets p/s of 9 Dual DB Decline Chest Press
b: 5x10 steps barbell back rack walking lunge
c: Rear delt fly 3x12 reps
Endurance
Warm Up
2 rounds:
10m walking lunge into high knee on toe
10 sec bunny hops
10m A-Skip
Metcon
Alactic CAPACITY Intervals
15 second airbike sprint every 90 seconds for 10 sets.
then
20min AMRAP
NASAL BREATHING ONLY
400m run
30 box steps ups (no higher than 20 inch)
Row 400m
Bike 30 cal
10 Wall Balls 20/14
3-5 Strict Pull-ups
Exercise order not important. Just move and maintain nasal breathing for 20mins.
Weightlifting 1
Warm Up
2 rounds:
10m spiderman crawl + T-Rotation
StrongFit Bicep Openers
then
empty barbell snatch Warm Up
Hang Power Snatch
3x3 at consistent load
Spend 15 mins here.
Push Jerk
Barbell cycling 10,8,5,3 TNG
From Floor Rest 2 mins between each set.
Weightlifting 2
Warm Up
2 rounds:
10m Lizard Crawl
StrongFit shoulder Openers
then
Empty Barbell clean and jerk warm up
Split Jerk
3x3 at consistent weight
From rack
15 mins to build to quality heavy 3-position squat snatch
Overhead squat
10,8,5,3
From floor
Rest 2 mins between each set.