Monday
Brief
This is the third week of this 4-week cycle. Today we have box squats. You will perform 3 sets of 5 reps at the same weight as last week's box squats. Next 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. Set up plates stacks for boxes if necessary. Rx+ DB is 32.5/20kg.
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
3x5 box squat at same weight as last week.
10 min cap.
Metcon
For time:
20 Burpee Box Jumps 24/20
40 alternating DB Snatch 22.5/15
1km run
40 alternating DB Snatch
20 Burpee Box Jumps
Cap: 15 min
Scoring: Time
Extras: BURN ie. Fitness
8th week of Maximum Aerobic Power Cycle 14x(60sec on:60sec off) continuous circuit on bike/rower/ski/run
Extras: LIFT ie. Muscle and Strength
Sandbag bear-hug lateral box-step over 4x14 (7 p/s)
GHR or Nordic Hinge 4x7
L-Sit on parellettes/DBs 4x7-12 sec
Calf Raise holding DBs by side 4x16
Shin Raise with KBs 4x16
Extras: FLEX ie. Gymnastics
Tempo Pistol Squats, progressions or variations.
Stretch
Twisted Lizard
Prehab and Posture
Full Body CARs
Tuesday
Brief
This is the third week of this 4-week cycle. Today we will perform 3 sets of the barbell overhead complex at the same weight as last week. The complex is 7 strict press + 3 pause push jerk (pause for 1 second in the receiving position of the jerk). The next week we will perform 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 is a 21min EMOM. 7 rounds through each exercise. Perform 100 singles instead of DUS if you cannot perform them but still have an attempt of DUs at the start of each round. If you cannot perform strict ring-dips perform ring pushups. The pull-ups can be strict or kipping. if you cannot perform pullups, and you want to work on your pull-up strength, it is recommended you perform banded strict pull-ups. Rx+ is welcome to replace station 2 with 1-5 Strict/Kipping Ring MUs if they wish.
Warm Up
Open-palm Wrist CARs
Animal Flow
then
Empty Barbell Warm Up
Strict Press
3 sets of complex:
7 strict press + 3 Pause Push Jerk.
Same weight as last week.
10 min cap.
Metcon
21 min EMOM
1: 20-50 DUs
2: 2-10 strict ring dips + 2-10 pull-ups
3: 10-20 wall balls 20/14
Scoring: 21 rounds for reps
Extras: LIFT ie. Muscle and Strength
Dual DB Z-Press 4x7
Strict Ring Pullup (add weight if possible) 4x7
Strict Ring Dip (add weight if possible) 4x7
Rear-delt fly 4x16
Dual DB Zottman Curl 4x11
Banded Tricep 4x11
Finger Extension 4x16
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 third week of this 4-week cycle. Today we will perform 3 sets of 7 reps on the romanian deadlift at the same weight as last week. We are working on our hinge technique while encouraging hamstring and glute hypertrophy. Next week will be 8 reptitions. 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 runs should be nasal-breathing if possible. The other movements should be unbroken with limited rest in between each exercise. Rx+ KB weights are 32/20 kg if you wish.
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
3x7 at same weight as last week.
10 min cap.
Metcon
20 min
At the 0:00, 5:00, 10:00 and 15:00 Run 400m nasal-breathing
in other time AMRAP
2 (1p/s) KB TGU 24/16
10 KB Swing
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 4x14 (7p/s)
Box+Ring Hammy curl 4x7
Renegade Row 4x14 (7p/s)
SL calf raise 4x16 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 HSPU. If you are advanced you can perform 2-6 HSPU every 30 secs for 5 min (10 sets).
In the metcon, if you cannot perform bar MUs, perform jumping bar MUs. For the DB clusters, you can use the other hand to support in the front rack if you wish.
Warm Up
3x10 sec wrist-extension lift-offs
Animal Flow
Gymnastics
10 mins workshop on kipping HSPU.
Advanced perform 5 min every 30 sec 2-6 HSPU or deficit HSPU.
Metcon
18 min E2MOM
1: 40/30 schwinn or 30/20 row/assault
2: 10 HR Burpees + 5-10 Bar MUs
3: 12 (6L, 6R) SA DB Hang Squat Clean Thruster 22.5/15 + 10-30 Hollow Rock
Scoring: 9 rounds for reps
Extras: LIFT ie. Muscle and Strength
Half-Kneeling SB Strict Press 4x7-11 (2 sets per half-kneel)
Pronated Bar Pullup. Add weight if possible. 4x7
Dual DB Chest Press 4x7
Band Pullapart 4x16
Dual DB alternating hammer curl 4x14 (7p/s)
Dual DB Rollback 4x11
Single DB Wrist Ext 4x16
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) + 4 pause front squats (pause in the bottom of each squat for 1 second). The pause front squats should be heavier than last week's. Next week will be 3 pause front squats.
In the metcon, you will be working with a partner on each exercise for 2-and-a-half-minutes, taking turns whenever you like. There will be 30 seconds transition time from exercise to exercise, and you will perform 2 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 + 4 pause front squats
10min cap.
Metcon
18min partner grunt work.
2 rounds: 2-and-a-half-minutes on the station in your pair, 30 seconds transition.
1: Sandbag clean and push press @AHAP
2: Dual DB Renegade Row @AHAP
3: Single KB FR, single KB suitcase walking lunge @AHAP
Scoring: 6 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) + 4 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 3 reps each set. Each week will get heavier as the reps decrease.
In the metcon, perform box/pike HSPU if you cannot perform strict HSPU.
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 + 4 pause OHS.
10 min cap.
Metcon
For Time
Buy in: Run 1km
then
30 Single DB alternating Box step ups. 22.5/15 DB. 24/20 box.
30 TTB
30 Single DB alternating box step ups
30 SHSPU
30 single DB alternating box step ups
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 and 10:00 perform 1km run.
in other time AMRAP
10 single DB alternating box step ups
10 (5p/s) Single DB Push Press
10 strict knee raise
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: Front Rack Yoke 3 sets of (2x15m) 30m
b: SA landmine push press 3x6 p/s
c: Chainsaw row 3x10 p/s
Weightlifting 1
Weightlifting 1 (Marrickville Tuesday, Bondi Wednesday)
Warm Up
2 rounds:
StrongFit bicep openers
10 SB bear-hug squats
then
Empty barbell snatch warm up
Snatch
Complete 3 moderate sets
1 Snatch lift-off + 1 squat snatch with pause in catch
Power Clean
10,8,5,3 Power clean TNG barbell cycling
Weightlifting 2
Warm Up
2 rounds:
StrongFit Shoulder openers
10 SB bear-hug squats
then
Empty barbell warm up
Split Jerk
3,2,1,3,2,1. Second wave heavier than first.
Power Snatch
10,8,5,3 Power Snatch TNG barbell cycling