Monday
Brief
This is the second week of this 4-week cycle. Today we have box squats. You will perform 3 sets of 4 reps at 8RPE (8/10 on perceived exertion). A way to think about 8RPE is "leave 2 reps in the tank". The 3rd week we will perform 3x5 at the same weight. The 4th week, we will perform 3x5 at a heavier weight. Set up plate stacks as boxes so that you achieve a position just below parallel at the bottom of your squat. The tempo will be a controlled 2 seoncds on the way down, followed by a slight sit back on the box (while keeping tension through the midline and glutes), a strong 1 second drive up through the heels and hips, and a 2 second breath at the top before descending for you next rep. DO NOT CRASH ONTO THE BOX. If this happens, either you are not keeping tension through the hips or the weight is too heavy for you. Be sure to log your weights in Wodify so you know how to build for next week.
The metcon is one of our main competition pieces for the week. Be sure to log your times in Wodify and on the whiteboard.
Warm Up
2x10m bear crawl
then
30 secs per side fire-hydrants
6 alternating 1-foot jump into 2-foot land
Warm Up Sets
In 10 mins:
5 empty barbell box squat
10 box squats at 30%
5 box squats at 50%
5 box squats at 65%
Box Squat
3x4 box squat at 8RPE
10 min cap.
Metcon
For time:
20 Burpees
30 Dual DB Muscle/Power Clean 22.5/15
20 Burpees
30 Dual DB Hang Squat Clean
20 Burpees
30 Dual DB Alternating Thruster
20 Burpees
Cap: 15 min
Scoring: Time
Extras: BURN ie. Fitness
7th week of Maximum Aerobic Power Cycle 12x(90sec on:90sec off) continuous circuit on bike/rower/ski/run
Extras: LIFT ie. Muscle and Strength
Sandbag bear-hug lateral box-step over 4x12 (6 p/s)
GHR or Nordic Hinge 4x6
L-Sit on parellettes/DBs 4x5-10sec
Calf Raise holding DBs by side 4x15
Shin Raise with KBs 4x15
Extras: FLEX ie. Gymnastics
Tempo Pistol Squats, progressions or variations.
Stretch
Twisted Lizard
Prehab and Posture
Full Body CARs
Tuesday
Brief
This is the second week of this 4-week cycle. Today we will perform 3 sets of the barbell overhead complex at 8RPE (8/10 perceived exertion on the strict press repetitions). The complex is 6 strict press + 4 pause push jerk (pause for 1 second in the receiving position of the jerk). The next week we will perform 7 strict press repetitions and the week after, 8 strict press reps. The main focus of this overhead-press cycle is to encourage shoulder hypertrophy and basic strict-press strength. We include the pause push jerks in the complex to maintain familiarity with this skill and to work on our push-jerk position under lighter weights, where we can focus on quality execution. Be sure to log your weights in Wodify so you know how to build for next week.
The metcon structure is the same as last week, however with different exercises. You will work in teams of 3 to get as many calories as you can on the bike/rower with your team-mates in 20 minutes. Team-mate 1 will perform 20/15 cals on the schwinn or 15/10 cals on the assault/rower. Meanwhile, Team-mate 2 will perform 15 UB KB Swings, and team-mate 3 will perfom 2-6 Strict Handstand push-up. As soon as team-mate 1 finishes on the rower, everyone moves to the next station. If you cannot perform SHSPU perform box or pike HSPU instead. The point of this workout is moderate-intensity aerobic development with strict gymnastics skill practice included.
Warm Up
Open-palm Wrist CARs
Animal Flow
then
Empty Barbell Warm Up
Strict Press
3 sets of complex:
6 strict press + 4 Pause Push Jerk.
10 min cap.
Metcon
20 min AMRAP
Rotate through in teams of 3
Team-mate 1: 20/15 cal schwinn or 15/10 cal assault/row
Team mate 2: 15 KB Swing 24/16
Team mate 3: 2-6 SHSPU
Scoring: Calories
Extras: LIFT ie. Muscle and Strength
Dual DB Z-Press 4x6
Strict Ring Pullup (add weight if possible) 4x6
Strict Ring Dip (add weight if possible) 4x6
Rear-delt fly 4x15
Dual DB Zottman Curl 4x10
Banded Tricep 4x10
Finger Extension 4x15
Extras: FLEX ie. gymnastics
SHSPU, variations, or progressions.
Strict Pronated Bar Pull-up. variations, or progressions.
Stretch
Shoulder extension
Prehab and Posture
Full Body CARs
Wednesday
Brief
This is the second week of this 4-week cycle. Today we will perform 3 sets of 6 reps on the romanian deadlift at 7RPE (7/10 perceived exertion. We are working on our hinge technique while encouraging hamstring and glute hypertrophy. Next week will be 7 reptitions and the week after will be 8. Be sure to log your weights in Wodify so you know how to build for next week.
For the metcon, we have a 20min AMRAP. This will be a moderate-intensity, continuous-movement, aerobic and blood-flow piece. The run should be nasal-breathing if possible. The other movements should be unbroken with limited rest in between each exercise. You can hold the KB anyway you like for the step-ups, as long as not resting on the knee or as long as you are not pushing off the knee with your hand.
Warm Up
2x10m Lizard Crawl
then 2 rounds:
20 banded good-morning
10 dead-bug
Warm Up Sets
In 10 mins:
5 empty barbell Romanian Deadlift
15 RDL at 30%
10 RDL at 50%
5 RDL at 65%
Romanian Deadlift
3x6 at 8RPE.
10 min cap.
Metcon
20 min
At the 0:00 and 10:00 Run 1km nasal-breathing
in other time AMRAP
10 alternating Single KB box step-up 24/20 box
10 (5L, 5R) SA KB Thruster 24/16 KB
10 Hollow Rock
Scoring: Rounds and Reps
Extras: BURN ie. Fitness
Nasal breathing circuit bike/row/run/ski 10-30mins
Extras: LIFT ie. Muscle and Strength
Dual DB by-side front-foot-elevated alternating reverse-lunge 4x12 (6p/s)
Box+Ring Hammy curl 4x6
Renegade Row 4x12 (6p/s)
SL calf raise 4x15 p/s
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 TTB. If you are advanced you can perform 2-6 TTB every 30 secs for 5 min (10 sets).
In the metcon, if you cannot perform pullups, and you want to work on your pull-up strength, it is recommended you perform banded strict pull-ups. If you don't have DUs, have one attempt at DUs at the beginning of the minute, and then go into 100 single skips.
Warm Up
3x10 sec wrist-extension lift-offs
Animal Flow
Gymnastics
10 mins workshop on kipping TTB
Advanced perform 5 min every 30 sec 2-6 TTB.
Metcon
21 min EMOM
1: 20-50 DUs
2: 2-15 Pullups
3: 12 (6L, 6R) SA DB Hang Snatch 22.5/15
Scoring: 21 rounds for reps
Extras: LIFT ie. Muscle and Strength
Half-Kneeling SB Strict Press 4x6-10 (2 sets per half-kneel)
Pronated Bar Pullup. Add weight if possible. 4x6
Dual DB Chest Press 4x6
Band Pullapart 4x15
Dual DB alternating hammer curl 4x12 (6p/s)
Dual DB Rollback 4x10
Single DB Wrist Ext 4x15
Extras: FLEX ie. gymnastics
HS Hold, progressions or variations.
Stretch
Shoulder Flexion
Prehab and Posture
Full Body CARs
Friday
Brief
Today's clean complex involves 1 pause power clean (pause for 1 second in the receiving position of the clean before standing up) + 5 pause front squats (pause in the bottom of each squat for 1 second). The pause front squats should be 7RPE (7/10 on perceived exertion). The 3rd week of this cycle will be 4 pause front squats and the 4th week will be 3 pause front squats. We will build up in weight over the weeks as the reps decrease.
In the metcon, you will be working with a partner on each exercise for 90seconds, taking turns whenever you like. There will be 30 seconds transition time from exercise to exercise, and you will perform 3 rounds of each exercise.
Warm Up
10m strict burpee broad jump
10m explosive burpee broad jump
then
Empty barbell warm up
Clean
3 sets of complex:
1 pause power clean + 5 pause front squats
10min cap.
Metcon
18min partner grunt work.
3 rounds: 90 secs on the station in your pair, 30 seconds transition.
1: Burpee Box Jumps 24/20
2: Sandbag clean to shoulder @heavy
3: Heavy Wall Balls 30/20
Scoring: 9 rounds for Reps
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's snatch complex involves 1 pause power snatch (pause for 1 second in the receiving position of the snatch before standing up) + 5 pause overhead squats (pause in the bottom of each squat for 1 second). We will perform 3 sets of this complex. Next week we will perform 4 reps each set, and the final week, 5 reps each set. Each week will get heavier as the reps decrease.
In the metcon, perform jumping bar MUs if you can not perform MUs. Rx+ for this workout is 10 Bar MUs instead of 5. Rx++ for this workout is 32.5/20kg DB.
Warm Up
2 rounds:
10m travelling spiderman + samson
10m crab walk
then
Empty barbell Warm Up
Snatch
3 sets of complex:
1 pause power snatch + 5 pause OHS.
10 min cap.
Metcon
For Time
Buy in: Run 1km
then
3 rounds:
20 (5L, 5R etc) SA DB STOH 22.5/15
5 Bar MUs
then
Buy out: 50 alternating DB Snatch
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
Wrist extension
Prehab and Posture
Full Body CARs
Farm Fit
Warm Up
2 rounds:
10m travelling spiderman + samson
10m crab walk
Metcon
20min
At the 0:00 5:00 and 10:00 and 15:00 perform 400m run
in other time AMRAP
6 Dual DB Push Press
6 dual DB FR walking lunge
6 renegade row
Extras: LIFT ie. Muscle and Strength
Catch up on extras from earlier in the week
Stretch
Wrist extension
Farm Strength
Warm Up
5 min AMRAP for quality
5 SB bear-hug squats
30m SB bear-hug carry
5 SB Press
10 ring row
Farm Strength
a: Farmers carry 3 heavy sets of 20m
b: SA DB Chest press 4x6 p/s
c: 4x16 Ring Scarecrow
Endurance
Warm Up
2x10m bear crawl
then
45sec p/s hip CARs
45sec p/s shoulder CARs
Metcon
30min AMRAP
Can perform nasal breathing if wish
Scwhinn 20/15 cals or Row 15/10 cals
6 SA DB OH lunge per arm
10 ring rows
Weightlifting 1
Warm Up
2 rounds:
StrongFit bicep openers
10 SB bear-hug squats
then
Empty barbell snatch warm up
Snatch
Complete 3 moderate sets
1 halting squat snatch + 1 hang squat snatch with pause in receiving position
Power Clean and Jerk
10,8,5,3 Hang Power clean and jerk TNG barbell cycling
Weightlifting 2
Warm Up
2 rounds:
StrongFit Shoulder openers
10 SB bear-hug squats
then
Empty barbell warm up
Split Jerk
Complete 3 moderate sets: 1 push press +1 split jerk with pause in split receiving position
Power Snatch
10,8,5,3 Hang Power clean and jerk TNG barbell cycling