Monday
This cycle we will be basing our squat program off daily readiness, we will find 5,4,3RMs and will be completing working sets based on these numbers. These RMs should not be a complete max but a heavy for the day. Conditioning today is a pairs workout, grab a buddy, with one person working at a time complete as fast as possible.
Warm up
3 rounds
10 Cals
6 kossak squats - kong squats - goblet squat (change progression each round)
10 p/s single leg hip lift
10 bird dog
Back Squat
Within 10mins
10@ empty barbell
5@ 30%
5@ 50%
5@ 65%
Find H5 @8/10PRE
Next 5 mins complete
2-3x5@90% above
Partner Chipper "for time"
60 wall ball
50 S/A DB OH lunge 22.5/15
40 pull ups
60 wall ball 20/14
50 S/A ALT DB Snatch 22.5/15
40 pull ups
CAP:18mins
Gymnastic Extras
3 Set's for quality
#1. Max unbroken strict muscle ups
-- 30 sec rest --
#2. Max kipping muscle ups
-- 90 sec rest —
*Scale to make strict pull ups, max kipping pull ups
Strength & Hypertrophy
3 sets Each
12 Per Side SL KB Extensions
10 GHD Hip Extension with 10 sec pause on last rep
20 Side to side Banded steps
Engine
Running Repeat efforts
2-3 sets
5x 200m Run with 20 sec rest between reps
3 mins between sets
Tuesday
Strength today is to be completed as a circuit moving from exercise to exercise with short rest between. AMRAP today has a ascending ladder of DUs after every round. Scale Dus to singles with a buy in of single digit du attempts. Example 1Du 9 Su, 2DU 18 Su...
Warm up
2 rounds
100m jog
5 dive bombers
5 thoracic Bridge/rotation
2 rounds
10m p/s Marcus Filly carry
5 push ups
5 ring rows
Strength curcuit
4-5 Rounds for Quality and load (increase during)
Barbell Bent Over Row 10 reps
Rest 30 seconds
Barbell Bench Press 10 reps
Rest 30 seconds
Weighted plank 30-60 seconds
Rest 30 seconds
CAP16mins
Metcon
12AMRAP
6 T2B
12 kb swings 24/16kg
10 DU's
*increase du's by 10 reps every round
Gymnastic Extras
Accumulate Volume
Hand Stand Push Up
10EMOM
2 strict 3 kipping or 2 box press 3 kipping/hold
RX+ every 30secs 2 strict 3 kipping
Strength and Hypertrophy
3 sets as super set
10 Per side SA DB Upright Row
10 Reverse DB Fly
10 DB Skull Crusher
Engine
Bike/Row/Ski
3 x 4min Set's with 1 min Rest
30 sec work 30 sec rest
Aim to hit same Cals each 4 min block
Wednesday
Strength today is to be completed as a circuit moving from exercise to exercise with short rest between. Deficit reverse lunge is performed with dual Dbs by side and a elevated front foot on a plate, stepping backwards of the plate. Metcon is a max cal window with a partner in sets of 18/15, partner up with someone with the same abilities.
Warm up
10m lunge Flow
10m Hamstring sweep
"Big 3 Core exercises" 1-2 rounds
10 bird dog
10 small crunch
20 sec each front/side/side plank
Strength circuit
4-5 Rounds For Quality and load (increase during)
12 Elevated front foot reverse lunge
Rest 30 seconds
12 Barbell Romanian Deadlift
Rest 30 seconds
20sec p/s Side plank pulse
Rest 30 seconds
CAP 16mins
Conditioning in pairs or 3's
Complete
Max Cals in 15 mins
*alt with partner in sets of 18/15
Resting partner holds sandbag anyhow 36/45
If bag touches ground 5 burpee punishment
Gymnastic Extras
6 sets: x 20 second L-sit hang (off rig)
--
Accumulate:
3 mins ring plank
Strength and Hypertrophy
3 sets Each
15 Barbell Hip Extension
1 min Weighted Wall Sit
Engine
15-20mins Row/Ski/Bike
Recovery Nose Breathing only
Thursday
For the next following cycle we will explore some new gymnastic movements completed in a circuit. Broken into segments of core - pulling - push to challenge and build your abilities. Metcon is a challenge to go unbroken and move fast, barbell should be light enough to be able to complete an unbroken set fresh. Take care when completing lateral bar hops, jumping and landing with two feet.
Warm up
3 rounds
5 Pass through
10 hollow rock
10 sec partner arch stretch on rig
1 round coach lead on gymnastic progressions
Gymnastics strength & Core
2-3 complete rounds (depending ability)
Core
10 upper hollow pulse
10 lower hollow lifts
10 alt v-up
Pull
5 Hinge Row
10 Ring Row
10 sec Top of RR hold
Push
5 Ring or box dip
10 push up
10 Seated DB OH Press
CAP15 mins
Metcon
4 rounds for time
15 BB Push Press 30/40kg
50 lateral Bar hops (scale 30 line hops)
Cap:16 mins
Gymnastic Extras
*Catch up on earlier extras or rest
Strength and Hypertrophy
*Catch up on earlier extras or rest
Engine
20-30mins Stretching
Stretch all major muscle groups
Spend more time on your own specific restrictions.
Ask Coach
Friday
This cycle we will work on our weightlifting through various complex’s. These are to be completed as a unbroken set, challenge yourself with load but keep movement as the focus. Metcon has a 800m run for a buy in (completed once) then work through 4 rounds as fast as possible.
Warm up
Squat/Hip/Thoracic Flow
Activtion= Glute/Core
Coach lead empty barbell Skill Break down for complex
Clean Complex
Every 90 seconds for 6 sets
3 Power Clean
2 Hang Squat Clean
1 Front Squat
*start at 65% of Max power clean, climb every set if moving well.
Set should be completed as unbroken complex
Metcon
For time
800m Run
into 4 rounds
6 Sand Bag Cleans 36/45
9 HR Push ups
18 Air squats
15CAP
Gymnastic Extras
Isometric circuit 2-3 Rounds
"20sec each holds 40 sec rest"
Top of dip hold/ bottom of dip hold/ Rest
Rig hang/ Top of pull up/ Rest
L sit/ Strict toe 2 bar/ Rest
Strength and Hypertrophy
3 set's as super set
10 DB Front Raise
10 DB Bicep Curl
10 Weighted W/Vs
Engine
Complete Distance on Row/Ski
1km, 800m, 600m, 400m, 200m
rest 2 mins between each set
Gradual build in intensity on sets
Saturday
Saturdays workouts for this cycle are going to be team based sessions. Complete in groups of 3 or 2 and share the load anyhow. One person working at a time while the others rest. Rx+ option is to complete the gymnastic section as bar muscle ups.
Warm Up
Game warm up 10-15 mins
+ General flow, movement prep Coach guided
Team WOD, chipper
In teams of three, with only one partner working at a time, complete the following as quickly as possible,
Metcon
120 Cal Row or bike
80 Sumo DL High pull 40/30 rx+ 50/35
60 burpees over the bar
40 C2b Pull ups (rx+ 30 BMU)
60 Burpees over bar
80 Sumo DL high pull
120 Cal Row or bike
30Cap
Farm Fit
Warm Up
2 rounds:
4 Single KB Strict press per side
6 Single KB Front Rack Squats per side
8 Squat to Stand
10 Alternating Backwards lunges BW
Metcon
27 min AMRAP
Run 200m (Rx+400m) (Bike 50/40)
8 Devils Press 22.5/15kg
10 Ring Row
12 Sandbag (or Wallball) Push press
Mobility
2 mins Pancake Stretch
Cool Down
1 minute Box Breathing
Gymnastic Extras
*Catch up on earlier extras or rest
Strength and Hypertrophy
*Catch up on earlier extras or rest
Engine
*Catch up on earlier extras or rest
Weightlifting 1
Warm Up
Flow
Thoracic/hip rotat/squat
Activation
Glute/ shoulder/midline
Coach lead barbell skill break down
Overhead Squat
15 mins for quality sets from rack
1 Snatch grip push press
1 Snatch balance
2 OHSq
Squat Snatch
Every 90 seconds for 12mins
3 Squat Snatch @ 65%+
Climb after every 2 sets only if moving well, reset between lifts. no stepping forward, no press outs.
Rest 3 mins
Complete 3 set's
3x Snatch pull at 110% last set
-Super set-
3x Seated box jumps (As high as comfortable)
rest 90seconds
Weightlifting 2
Warm up
Flow
Thoracic/hip rotat/squat
Activation
Glute/ shoulder/midline
Coach lead barbell skill break down
Front Squat & Jerk
15 mins for quality sets from rack
2 Front Squats
1 Split Jerk
Clean & Jerk
Every 90 seconds for 12mins
3 Cleans + 1 split jerk @ 65%+
Climb after every 2 sets only if moving well, reset between lifts. no stepping forward, no press outs.
Rest 3 mins
Complete 3 set's
3x Clean pull at 110% last set
-Super set-
8 Double KB russian swing (focus on hip power from quads and glutes)
rest 90seconds