Monday
Warm Up
Animal Flow Week 4.
2x1min p/s glute clam isometric
5 slow airsquats
5 jump squats
Front Squat
3x4.4 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
Sprint Chipper for time:
40/30 cal schwinn or 30/20 cal assault
20 box facing burpee overs 24/20
30 wall ball 20/14 (Rx+ 30/20)
Stagger heats 2 mins apart with faster heats first.
Can use hands on box if necessary.
Cool Down
Spiderman + foot lift-offs
Tuesday
Warm Up
10m reverse bear-crawl
then
30 sec scap CARs
30 sec thoracic CARs
45 sec p/s shoulder CARs
then
2 sets StrongFit shoulder openers
Push Press 3x4.4 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.
Metcon
15 min EMOM
1: 30-100 DUs
2: 16 (8L, 8R) SA DB Hang CJ 22.5/15
3: 5-15 Pull-ups
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 AMRAP
Run 400m
10 HR Pushups
10 Dual DB Renegade Row
10 Dual DB Hang Squat Clean
Cool Down
Pigeon
Thursday
Warm Up
Animal Flow Week 4.
then
3x1 reps skin-the-cat or assisted skin-the-cat
Gymnastics
10 mins to practise Strict MUs or MU transitions.
If advanced perform 1-3 SMU E2MOM for 10min.
Metcon
18 min E2MOM
1: Schwinn 40/30 cals or Assault/Row 30/20 cals
2: 15-30 Burpees
3: 1-10 Bar MU or 1-10 jumping bar MU
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
Every 5 mins for 30 min (6 rounds)
1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean
20 KB Swing 24/16 (Rx+ 32/24)
20 Box Jumps 24/20
20 Dual DB Front Rack Reverse Lunge 22.5/15
Cool Down
Pretzel
Saturday
Warm Up
Game: 2 mins of lacrosse handball vs partner
then
2 rounds:
10 alternating reverse lunges
5 downdog to divebomber
10 airsquats
then
Empty barbell snatch warm up
Snatch
10 mins to build to quality Squat snatch with 2 second just below knee and 2 second pause in bottom of snatch
Metcon
For time
30 DB Snatch 22.5/15
30 HSPU
30 DB Snatch
30 TTB
30 DB Snatch
Scale to Pike HSPU.
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
20 min
2km run
into AMRAP
4 alt SB Clean to shoulder
6 Dual DB Thrusters
8 p/s SA KB Row with hand on bo
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: 3x5 reps sandbag push press
b: Up and back box-prowler sprint every 2 mins for 5 sets
c: Rear delt fly 3x13 reps
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
Alactic CAPACITY Intervals
15 second airbike sprint every 90 seconds for 12 sets.
then
20min AMRAP NASAL BREATHING ONLY
400m run
15 HR Burpees
Row 400m
Bike 40 cal
15 KB Swing 24/16
15 Ring Row
Exercise order not important. Just move and maintain nasal-breathing for 20mins.
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 quality 3-position snatch with 3-second pause in bottom of last snatch
Push Jerk
Barbell cycling 10,8,5,3 TNG
From rack.
Rest 2 mins between each set.
Heavier than last week
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
3x3 at consistent weight
From rack
Power Snatch
10,8,5,3
Rest 2 mins between each set.