Monday
Brief
This is the fourth week of this 4-week cycle. Today we have box squats. You will perform 3 sets of 5 reps at a heavier weight to last week's box squats. 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 a chipper in pairs. You will run 1km with your partner. Then when both of you are inside the gym, you can start with 100 burpees, breaking the burpees up between you however you like, but only one person working at once. Once 100 burpees are complete you and your partner will move onto 50 sandbag clean and jerk, again, breaking this work up however you like, but only one person working at once. Your score is the time that you finish the 50 clean and jerk. It is however, an aggressive time-cap, so you and your partner will have to push hard to finish. Rx load for the sandbag are 36/27 kg. Or yellow tape for the females, blue for the males.
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 heavier than last week.
10 min cap.
Metcon
For time
Chipper in pairs
Run 1km together
then break work up however
100 Burpees
50 Sandbag clean and jerk 36/27kg
Cap: 15 min
Scoring: Time
Extras: BURN ie. Fitness
9th week of Maximum Aerobic Power Cycle 16x(30sec on:30sec off) continuous circuit on bike/rower/ski/run
Extras: LIFT ie. Muscle and Strength
Sandbag bear-hug lateral box-step over 4x16 (8 p/s)
GHR or Nordic Hinge 4x8
L-Sit on parellettes/DBs 4x9-14 sec
Calf Raise holding DBs by side 4x17
Shin Raise with KBs 4x17
Extras: FLEX ie. Gymnastics
Tempo Pistol Squats, progressions or variations.
Stretch
Twisted Lizard
Prehab and Posture
Full Body CARs
Tuesday
Brief
This is the fourth 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 8 strict press + 2 pause push jerk (pause for 1 second in the receiving position of the jerk). 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.
The metcon is a 18 min E2MOM. 3 rounds of each exercise. You have a 1min30 sec cap on the bike/rower. You will perform the KB swings and thrusters with the same kettlebell. You will perform 1-10 Bar MUs or jumping bar MUs in the third window. There will be 9 boxes to enter your repetitions for the workout. Rx+ options 32/20kg if you wish.
Warm Up
Open-palm Wrist CARs
Animal Flow
then
Empty Barbell Warm Up
Strict Press
3 sets of complex:
8 strict press + 2 Pause Push Jerk.
Same weight as last week.
10 min cap.
Metcon
18min E2MOM
1: 20-50 schwinn or 15-40 row/assault
2: 30 KB Swings 24/16
3: 1-10 Bar MUs
Scoring: 9 rounds for reps
Extras: LIFT ie. Muscle and Strength
Dual DB Z-Press 4x8
Strict Ring Pullup (add weight if possible) 4x8
Strict Ring Dip (add weight if possible) 4x8
Rear-delt fly 4x17
Dual DB Zottman Curl 4x12
Banded Tricep 4x12
Finger Extension 4x17
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 fourth week of this 4-week cycle. Today we will perform 3 sets of 8 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. Be sure to log your weights in Wodify even though it is the final week of this cycle
The metcon is one of our main compeititon pieces for the week. It is a 15 min time cap. Please log your scores in Wodify.
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
3x8 at same weight as last week.
10 min cap.
Metcon
For time:
5 rounds for time:
10 burpee box jump 24/20
10 Dual DB Muscle clean 22.5/15
10 Dual DB alternating Thruster
Scoring: Time
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 4x16 (8p/s)
Box+Ring Hammy curl 4x8
Renegade Row 4x16 (8p/s)
SL calf raise 4x17 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 pistol squats. If you are advanced you can perform 2-6 pistols every 30 secs for 5 min (10 sets).
In the metcon, if you cannot perform ring dips perform box/pike HSPU. The pullups can be strict or kipping. You can perform jumping pullups or strict banded pullups if you cannot perform pullups.
Warm Up
3x10 sec wrist-extension lift-offs
Animal Flow
Gymnastics
10 mins workshop on pistols.
Advanced perform 5 min every 30 sec 2-6 pistols.
Metcon
21 min EMOM
1: 20-60 DUs
2: 8 SB bear-hug squat
3: 1-10 SHSPU + 1-10 Pullup/CTB
Scoring: 21 rounds for reps
Extras: LIFT ie. Muscle and Strength
Half-Kneeling SB Strict Press 4x8-12 (2 sets per half-kneel)
Pronated Bar Pullup. Add weight if possible. 4x8
Dual DB Chest Press 4x8
Band Pullapart 4x17
Dual DB alternating hammer curl 4x16 (8p/s)
Dual DB Rollback 4x12
Single DB Wrist Ext 4x17
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) + 3 pause front squats (pause in the bottom of each squat for 1 second). The pause front squats should be heavier than last week's.
The metcon is a 21 min EMOM. 7 rounds through each exercise. The goal if this workout is to go As heavy as possibe (AHAP) on each exercise. The step-over box should be no higher than 20inch. Record your weight for each of the 3 exercises.
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 + 3 pause front squats
10min cap.
Metcon
21min EMOM
1: 6 Sandbag lateral box step over (hold SB any way) @AHAP
2: 8 (4L, 4R) SA KB Thruster @AHAP
3: 10 Alt DB Snatch 22.5/15 (Rx+ 32.5/20kg) @AHAP
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's snatch complex involves 1 pause power snatch (pause for 1 second in the receiving position of the snatch before standing up) + 3 pause overhead squats (pause in the bottom of each squat for 1 second). We will perform 3 sets of this complex.
In the metcon, jumping pullups if you cannot perform pullups.
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 + 3 pause OHS.
10 min cap.
Metcon
For Time
30 HR Burpees
30 (5L, 5R) STOH 22.5/15
30 Pullups (Rx+ CTB)
30 HR Burpees
30 STOH
30 TTB
30 HR Burpees
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
Brief
Sub pullups for ring rows
Warm Up
2 rounds:
10m travelling spiderman + samson
10m crab walk
Metcon
20min AMRAP
400m run
20 HR Burpees
20 (5L, 5R) SA DB STOH
10 strict pullup
10 strict knee raises
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: Barbell OH Walking Lunge 3x10 steps
b: Decline Dual DB chest press 4x6
c: Chainsaw row 3x11 p/s
Weightlifting 1
Warm Up
2 rounds:
StrongFit bicep openers
10 SB bear-hug squats
then
Empty barbell snatch warm up
Snatch
3 reps OT2min for 5 sets
Hang Power Clean and Jerk
3 TNG reps OTM for 10 mins
Weightlifting 2
Warm Up
2 rounds:
StrongFit Shoulder openers
10 SB bear-hug squats
then
Empty barbell warm up
Split Jerk
3x3 @ moderate
Hang Squat Snatch
3 TNG reps OTM for 10 mins