Monday
Brief
Today is the first week of a new 4 week block. We will use this as an opportunity to deload in intensity and volume and to practise the new skills which will be built upon in the following 4 weeks. Today's exercise is a barbell back squat with tempo 2012. 2 seconds down, no pause, drive up for 1 second, and have a 2 second breathe-and-brace at the top of each rep. Go no heavier than 65% of your back squat 1RM for these 2 working sets of 5 reps.
The metcon is a 20 minute sustainable aerobic piece. It is recommended to perform the runs nasal-breathing
Warm Up
10m walking lunge with rotation
10m sidewards over hurdle into squat
5 reps of one-and-quarter jump squat
Warm Up Sets
In 10 mins:
5 empty barbell back squat
15 back squats at 30%
10 back squats at 50%
Back Squat
2x5 back squat @deload no heavier than 65%
Tempo 2012.
10 min cap.
Metcon
20 min
On the 0:00, 10:00 run 1km
in other time AMRAP
16 SA KB alt step ups 24/20box
16 KB swing 24/16
16 HR burpees
Scoring: AMRAP
Extras: BURN ie. Fitness
Today's conditioning piece.
Extras: LIFT ie. Muscle and Strength
Deload@light weights
Dual DB FR Walking Lunge 2x12 (6p/s)
Box+Ring or slider/fit-ball hamstring curl 2x6
Elbow plank 2x30 sec
SL calf raise 2x15 p/s
Shin Raise with KBs 2x15
Extras
Tempo Pistol Squats, progressions or variations.
Stretch
Twisted Lizard
Prehab and Posture
Full Body CARs
Tuesday
Brief
Today you will perform a barbell overhead complex every 90 seconds for 6 working sets. The complex is simple: 3 barbell push press with a pause in the bottom of the dip each rep. Focus on position here, not so much weight.
In the metcon you will perform 3 rounds of 90second AMRAP for the 3 exercises, giving a total of 9 work-intervals (18min). There will be 30 seconds transition between each exercise. The pull-ups can be strict or kipping. If you cannot do pullups and want to work on your pull-up strength, perform banded strict pullups. If you want to work on your conditioning, perform jumping pullups instead.
Warm Up
Open-palm Wrist CARs
Animal Flow
then
Empty Barbell Warm Up
Push Press
1 set of complex every 90secs for 6 sets:
3 push press with pause in dip
Metcon
18 min
3 rounds of 90sec AMRAP, 30 sec transition between each exercise
1: Bike/Rower cals
2: Box Jump Over 24/20
3: Pull-ups (Rx+CTB)
Scoring: 9 rounds for reps
Extras: LIFT ie. Muscle and Strength
Deload@light
Tall-kneeling Dual KB Alt Strict Press 2x12 (6p/s)
Strict Ring Pullups 2x6
Sandbag Chest Press 2x6
Ring Scarecrow 2x15
Dual DB Incline curl 2x10
SA DB OH Tricep 2x10
DB Wrist Ext 2x15
Extras: FLEX ie. gymnastics
SHSPU, variations, or progressions.
Strict Pronated Bar Pull-up. variations, or progressions.
Stretch
Wrist Extension
Prehab and Posture
Full Body CARs
Wednesday
Brief
Today is the first week of a new 4 week block. We will use this as an opportunity to deload in intensity and volume and to practise the new skills which will be built upon in the following 4 weeks. Today's exercise is a conventional deadlift with tempo. 2 seconds down, light touch-and-go, 2 seconds controlled up and no pause at the top of each rep into instant controlled descent. Go no heavier than 65% of your deadlift 1RM for these 2 working sets of 5 reps.
The metcon is a 20 minute aerobic piece where you will perform as many rounds and reps as you can breaking the work up whenever you like with your partner.
Warm Up
2x10m Bear Crawl
then 2 rounds:
20 banded good-morning
10 dead-bug
Warm Up Sets
In 10 mins:
5 empty barbell conventional deadlift
15 conventional deadlft at 30%
10 conventional deadlift at 50%
5 conventional deadlift at 65%
Deadlift
2x5 @deload no heavier than 65%.
Tempo 2020.
10 min cap.
Metcon
20min AMRAP in pairs
Break work up however
50 wall balls 20/14
20 SB clean and jerks 27/36
50 SB walking lunge (hold any way)
Scoring: AMRAP
Extras: BURN ie. Fitness
Today's conditioning piece.
Extras: LIFT ie. Muscle and Strength
Dual DB by side alt box step down (no higher than 20 inch) 2x12 (6p/s)
GHR or nordic hinge 2x6
Dragon fly 2x2
Dual DB by side calf raise 2x15
Extras: FLEX ie. gymnastics
Strict TTB, progressions or variations.
Stretch
90 90 internal external
Prehab and Posture
Full Body CARs
Thursday
Brief
Today the Gymnastics workshop will be on kipping ring dips. If you are advanced you can perform 2-6 ring dips every 30 secs for 5 min (10 sets).
The metcon is a 20 min AMRAP. You will perform as many quality rounds and reps as you can in 20 mins. If you cannot perform Strict HSPU, perform box or pike HSPU instead. Feel free to perform the runs in this workout nasal-breathing.
Warm Up
3x10 sec wrist-extension lift-offs
Animal Flow
Gymnastics
10 mins workshop on kipping ring dips.
Advanced perform 5 min every 30 sec 2-6 ring dips.
Metcon
20 min AMRAP
Run 200m
6 SHSPU
12 Renegade Row 22.5/15
Scoring: AMRAP
Extras: LIFT ie. Muscle and Strength
Deload @ light
SB strict Press 2x6
Towel Pullups. 2x8
Deficit Push Up 2x6
Rear Delt Fly 2x15
Dual DB Zottman curl 2x10
Dual DB Skullcrusher 2x10
Finger extension 2x15
Extras: FLEX ie. gymnastics
HS Hold, progressions or variations.
Stretch
Thread the needle
Prehab and Posture
Full Body CARs
Friday
Brief
Today you will perform a set of the barbell clean complex each 90 seconds for 6 working sets. The barbell complex is as follows. 2 clean deadlift + 2 high hang squat clean.On the clean deadlift we are working on correct clean (not deadlift) positioning. On the high hang squat clean we are working on a straight bar path, keeping the bar close to us, and speed under the bar catching in the bottom of the squat.
The metcon is a 21min EMOM. 7 rounds of each exercise. On station number 2 you will perform 5-10 burpee box jumps. Aim to make this number sustainable across the 7 rounds.
Warm Up
2x10m travelling spiderman + samson
then
Empty barbell warm up
Clean
1 set of complex every 90secs for 6 sets:
2 Clean Deadlift + 2 High Hang Squat Clean
Metcon
21min EMOM
1: 6 alternating Sandbag clean to shoulder 45/36
2: 5-10 Burpee Box Jumps 24/20
3: 10 (5L, 5R) SA DB STOH 22.5/15
Scoring: 3 rounds for weight
Extras: LIFT ie. Muscle and Strength
Catch up on extras from earlier in the week
Extras: BURN ie. Fitness
Nasal breathing circuit bike/row/run/ski 10-30mins
Stretch
Twisted lizard 2 min contract/release into 10sec lift-off
Prehab and Posture
Full Body CARs
Saturday
Brief
Today you will perform a set of the barbell snatch complex every 90 seconds for 6 working sets. The barbell complex is 2 snatch lift-off + 2 high hang snatch. On the snatch lift-off you will think about pressing through the floor and keeping the chest up to bring the bar just below knee height before lowering the bar back to the ground. For the high hang snatch we are thinking about staying upright in the position 1 (do not start to hinge and do not let the chest come forward). Focus on keeping the bar close to you as you extend and then pull yourself fast under the bar, catching in the bottom of the squat.
The metcon is our main competition piece for the week. If you cannot perform bar MUs perform jumping bar MUs. If you cannot perform SA KB OHS perform SA KB Thrusters instead.
Warm Up
2x10m Lizard crawl
then
Empty barbell Warm Up
Snatch
1 set of complex every 90secs for 6 sets.
2 snatch lift-off + 2 high hang snatch
10 min cap.
Metcon
For Time
3 rounds
100 DUs
10 (5L, 5R) SA KB Hang Snatch 24/16
then
3 rounds
5 Bar MUs
10 (5L, 5R) SA KB OHS
Cap: 15 min
Scoring: Time
Extras: LIFT ie. Muscle and Strength
Catch up on extras from earlier in the week
Extras: FLEX ie. Gymnastics
Strict MU, variations or progressions.
Stretch
Shoulder extension
Prehab and Posture
Full Body CARs
Farm Fit
Brief
If you cannot perform strict pullups please perform ring rows instead.
Warm Up
2x10m Lizard crawl
Metcon
30min AMRAP
Run 400m
20 (5L, 5R, etc) SA DB Hang Snatch
20 alternating Single DB box step ups
10 Strict Pullups
Extras: LIFT ie. Muscle and Strength
Catch up on extras from earlier in the week
Stretch
Shoulder extension
Farm Strength
Warm Up
2 rounds for quality with empty barbell:
10 OH reverse lunge
10 p/s landmine row
Farm Strength
a: Box Prowler push 10 sec sprint every 2.5 mins for 6 sets
b: Sandbag bear-hug carry 3x30m
c: chest-supported barbell row 4x6. Tempo 1021
Weightlifting 1
Warm Up
2 rounds:
10 sandbag bear-hug Lateral box step over
SA BB OH Press 5-10 p/s
then
Empty barbell snatch warm up
Snatch
2 reps OT90sec for 6 sets
Push Jerk
3 TNG reps OTM for 10 mins.
From rack.
Weightlifting 2
Warm Up
2 rounds:
10 Dual KB FR squat
10 sandbag strict press
then
Empty barbell warm up
Split Jerk
3x2 @ moderate
Overhead Squat
3 reps OTM for 10 mins.
From Rack.