Monday
Brief
This is the first week of this new 4 week training cycle. We will use this week as an opportunity to deload volume and intensity on the squat and practise the skill of the front squat. Then, the following 3 weeks we will build up in load as we decrease in reps. Week 2 will be a heavy set of 5 reps. Week 3 will be a heavy set of 4 reps. and Week 4 will be a heavy set of 3 reps. Front squat 3 reps is a CREATURE LEVELS "LIFT" benchmark.
The metcon is a long, moderate-intensity workout. We perform these longer workouts to develop our aerobic energy system which in turn, improves our endurance performance and recovery ability. We will also use this workout as an opportunity to perform some unilateral and hypertrophy work for the posterior chain.
Warm Up
2 rounds:
10m Lizard crawl
5 squat to stand
6 alternating lunge jumps
Warm Up Sets
In 10 mins:
5 empty barbell front squat
15 front squats at 30%
10 fronts squats at 50%
Front Squat
2x5 at 65% (deload)
10 min cap.
Metcon
28 min EMOM
1: 20/15 cal schwinn or 15/10 cal assault/row
2: 12 Dual DB FR Walking Lunge @ heavy
3: 6 box+ring hamstring curl
4: Rest
Scoring: 28 rounds for reps
Extras: BURN ie. Fitness
Metcon for the day
Extras: LIFT ie. Muscle and Strength
Deload = light weights, easy sets
SL banded glute bridge on bench 2x6-10 p/s
Coppenhagen Adduction Drill 2x6-10p/s
Toe crawl 2 easy sets
Extras
Tempo Pistol Squats, progressions or variations.
Stretch
2 min p/s active lizard (knee off floor)
Prehab and Posture
Full Body CARs
Tuesday
Brief
Over the next 4 weeks we will be working on various split-jerk drills to improve the stability in our split-position
In the metcon, if please perform jumping bar MUs in ther workout if you cannot perform bar MUs. There is an Rx+ option for the DUs and and Rx++ option for more MUs. If you cannot perform DUs perform 60 single skips. 20 rounds total (10 rounds each partner) round for round. The time-cap is 25 minutes so each round for a partner should take no more than 1 minute if you want to complete the workout.
Warm Up
Open-palm Wrist CARs
Animal Flow
then
Empty Barbell Warm Up
Split Jerk
2 working sets of 1 split jerk + 3 split-position strict-press.
Metcon
For time:
In pairs round for round
10 rounds each
30 DUs (Rx+ 50 DUs)
3 Bar MUs (Rx++ 5 Bar MUs)
6 SB clean to shoulder 45/37
Cap: 25 min
Scoring: Time
Extras: LIFT ie. Muscle and Strength
Deload = light, easy sets
Strict Ring Dip 2x8
Rear Delt Fly 2x15
Hammer Curl 2x12 alt (6p/s)
OH Banded Tricep 2x10
Finger ext 2x15
Extras: FLEX ie. gymnastics
SHSPU, variations, or progressions.
Strict Pronated Bar Pull-up. variations, or progressions.
Stretch
2 min downdog
Prehab and Posture
Full Body CARs
Wednesday
Brief
This is the first week of this new 4 week training cycle. We will use this week as an opportunity to deload volume and intensity on the deadlift and practise the skill. Then, the following 3 weeks we will build up in load as we decrease in reps. Week 2 will be a heavy set of 5 reps. Week 3 will be a heavy set of 4 reps. Week 4 will be a heavy set of 3 reps. Deadlift 3 reps is a CREATURE LEVELS "LIFT" benchmark.
YOU CAN CHOOSE EITHER A SUMO OR CONVENTIONAL DEADLIFT. Which ever one you choose you will stick to for this 4 week block. Perform the lift that you feel stronger in and that agrees with your body more.
This metcon will be a spicy meatball! These are all exercises that you should be able to keep moving through at a continuous and sustainable pace for the 30 mins. Restart back from the step ups each time you get back in the door after the run and try to get the same number of reps each round. Rx box height 24/20 inch. Rx DB weight 22.5/15kg. Hold the DB any way on the step ups.
Warm Up
2 rounds:
3 long inchworm
20 banded good-morning
10-20 sec hollow hold
Warm Up Sets
In 10 mins:
5 empty barbell conventional deadlift
15 conventional/sumo deadlft at 30%
10 conventional/sumo deadlift at 50%
Deadlift
2x5 @ 65% deload.
10 min cap.
OR
Sumo Deadlift
2x5 @ 65% deload.
10 min cap.
Metcon
30 min AMRAP
Run 400m on the 0:00, 5:00, 10:00, 15:00, 20:00, 25:00
in other time recurring AMRAP
12 alt box step-ups with DB
12 HR burpees
12 alt DB snatch
Scoring: 6 rounds for reps
Extras: LIFT ie. Muscle and Strength
SL fitball/slider hamstring curl 2x6-10 p/s
SL calf raise 2x15 p/s
Shin raise 2x15
Extras: FLEX ie. gymnastics
Strict TTB, progressions or variations.
Stretch
2 min side-split
Prehab and Posture
Full Body CARs
Thursday
Brief
Today's gymnastics skill focus is on Muscle ups. Everyone will do the first 2 exercises to warm up effectively and also work on the MU positions, and then for the 3rd exercise there will be 2 groups, one performing MU transitions, and the other performing muscle-ups.
The metcon is 5 rounds of 2 mins on, 2 mins rest. You are aiming to get the same numer of wall balls each round. Each round starts with 10 pulups (16 for Rx+), 16 box jump over, into AMRAP wall balls. There will be 5 score boxes to enter your number of reps each round.
Warm Up
3x10 sec wrist-extension lift-offs
Animal Flow
Gymnastics
In groups of 3 rotate through:
3 sets of 5-15sec top of ring dip hold straight into 5-15 sec bottom of dip hold
then
3 sets of 5-10 false-grip ring row/pullups
then
3 sets of kipping MU transitions (feet on floor) OR 3 submax sets of ring MUs.
Metcon
20 min
2 min on:2 min off
10 Pullups (Rx++ 16)
16 Box Jump over 24/20
AMRAP Wall Balls 20/14 (Rx+ 30/20lb)
Scoring: 5 rounds for reps
Extras: LIFT ie. Muscle and Strength
Deload = light
Dual DB Seated Arnold Press 2x8
SA DB Row 2x8 p/s
Dual DB Chest Press 2x8
Band Pullapart 2x15
Banded neutral Bicep Curl 2x10
SA DB Wrist Ext 2x15 p/s
Extras: FLEX ie. gymnastics
HS Hold, progressions or variations.
Stretch
2 min table-top
Prehab and Posture
Full Body CARs
Friday
Brief
The next 4 weeks we will be performing various power clean + squat clean drills and building up in load. The pause in the power clean is in the catch position. The halting squat clean means pause at the knee.
The metcon is a short-fast sprint chipper for time. Stagger waves 2 mins apart on the bike/rower. 1min45 sec cap on the bike/row.
Warm Up
2 rounds:
10m bear-crawl
6 static spiderman passing through squat
3 kneeling jumps
then
Empty Barbell Warm Up
Clean
10mins to build to 2 Pause Power Clean + 1 halting squat clean
Metcon
Sprint Chipper For time
Stagger waves 2 min apart
40/30 cal schwinn, 30/20 cal row/assault
60 (6L, 6R) SA KB Hang Snatch 24/16 (Rx+ 32/20)
30 Burpee to target
Cap: 10 min
Scoring: Time
Extras: LIFT ie. Muscle and Strength
Catch up on extras from earlier in the week
Extras: BURN ie. Fitness
10-30min nasal breathing circuit bike/row/DUs/run/ski/BW box alternating step-up
Stretch
2 min p/s active lizard (knee off floor)
Prehab and Posture
Full Body CARs
Saturday
Brief
The next 4 weeks we will be performing various power snatch + squat snatch drills and building up in load. The pause in the power snatch is in the catch position. The halting squat snatch means pause at the knee.
The metcon is a round for round AMRAP in pairs to focus on barbell cycling and gymnastics cycling.
Warm Up
45 sec hip CARs p/s
45 sec shoulder CARs p/s
then
Empty barbell Warm Up
Snatch
10 mins to build 2 pause power snatch + 1 halting squat snatch
Metcon
12 min AMRAP
Round for round
5 Push Jerk 50/35kg
8 TTB
Scoring: AMRAP
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
2 min downdog
Prehab and Posture
Full Body CARs
Farm Fit
Warm Up
45 sec hip CARs p/s
45 sec shoulder CARs p/s
Metcon
30min AMRAP
400m run
6 SB bear-hug squats
30m bear-hug carry
6 Dual DB Push Press
12 (6p/s) Dual DB Renegade Row
Extras: LIFT ie. Muscle and Strength
Catch up on extras from earlier in the week
Stretch
2 min downdog
Weightlifting 1
Warm Up
2 rounds:
10 Sandbag bear-hug squat
1 KB TGU p/s
then
Empty barbell snatch warm up
Snatch
10 mins to build to heavy 3-position snatch
Push Jerk
10,8,5,3 TNG cycling.
Get heavier each set.
2-3 mins rest in between each set.
From floor.
Weightlifting 2
Warm Up
2 rounds:
45 sec fire-hydrants
10 S-Waves
then
Empty barbell warm up
Split Jerk
10 mins to build to heavy complex: 1 push Press + 1 push jerk + 1 split jerk
Overhead Squat
10,8,5,3.
Get heavier each set.
2-3 mins rest in between each set
From floor.