Monday
Warm Up
20m Lizard crawl
1 min hip CARs p/s
30 sec ankle CARs p/s
5 kneeling jump into squat jump
Back Squat 20 mins to build to a heavy single.
No supersets. 1-3 spotters on!
Metcon
For time
"Jackie" variation
1km run
50 Empty barbell thrusters. (45 lbs male and female)
30 pull-ups
Cap: 10 min
There is no R+ weight option here, just bring the intensity, move faster and go unbroken if possible.
Stagger heats if necessary.
Cool Down
Spiderman + foot lift-offs
Tuesday
Warm Up
Wrist CARs
then
Animal Flow
then
Warm Up Barbell and Metcon Skills
Metcon
30 min AMRAP In pairs.
Round for round.
6 STOH 115/75 (Rx+ 135/95)
12 HR Burpees
18 KB Swing 24/16 (Rx+ 32/24)
Cool Down
Thread the needle
Wednesday
Warm Up
5 Inchworm
then
10 staggered-stance Snatch-grip RDLs p/s
10 sumo good-morning
Deadlift
7 reps TNG OT2 min for 5 sets.
Working on efficiency of reps.
Moderate weight here. No heavier than 120/80kg.
Yes, conventional deadlift.
Metcon
16 min E2MOM
1: 40/30 cal schwinn, 30/20 cal assault/row (1min45 cap)
2: 20 SA DB OH Walking Lunge (change arm whenever)
3: 20 Dual KB Hang Squat Clean
4: 12 SB clean to alt shoulder
AHAP = As heavy as possible.
Cool Down
Pigeon
Thursday
Warm Up
20m gymnastics bear-crawl
then 30sec wrist CAR/s p/s
Gymnastics
10 min workshop on WF HS shoulder taps.
Advanced perform 10min EMOM: 1 HS walk attempt.
Metcon
For time:
Buy in: 200 DUs
then 5 rounds:
8 HSPU
8 Pistols
8 CTB
Scale pistols to high box step ups.
Scale CTB to jumping pullups.
Cap: 15 min
Midline
2 sets of 15 reverse-crunch holding rig upright
Friday
Warm Up
Wrist CARs
then
Animal Flow
then
Empty barbell warm up then put barbells away
Metcon
32min EMOM
1: Bike 20/15 schwinn. Row/assault 15/10 cal
2: 3 Pause thrusters. Pause 2 seconds in squat, 2 seconds overhead. 95/65 (Rx+ 115/75)
3: 10-15 Burpee Box Jumps 24/20
4: Rest
Choose low weight+reps and only do 20 min if you are doing The Open tomorrow.
Cool Down
Pretzel
Saturday
Warm Up
Game: Throw and catch lacrosse ball standing on one foot
2 rounds:
10 twisting bear
10 static spiderman lunge
Snatch
15 mins to build to quality 1 Power snatch + 1 hang squat snatch
Metcon
For time
400m run
50 wall balls 20/14
400m run
40 wall balls
400m run
30 wall balls
10 burpees everytime you break wall walls
Cap: 15 min
Cool-Down
Hammy floss
Farm Fit
Warm Up
30 sec ankle CARs p/s
10 spiderman + t-rotation passing through downdog
Lean against wall practise heel to hammy
Metcon
For time
400m run
50 wall balls 20/14
400m run
40 wall balls
400m run
30 wall balls
10 burpees everytime you break wall walls Rx+ 30/20lb wall ball
Extras
Circuit
3x10 reps DB rear delt fly
3x10 wall angels
3x10 Dual DB lying rollback
Endurance
Warm Up
Hip Flow
10 downdog to divebomber
warm up ankles/calves
warm up specific metcon skills
Metcon
30min
10 rounds of 90 secs on:90 secs off
10 Wall Balls 20/14
10 alt SA DB Snatch 22.5/15
10 Box Jumps 24/20
Weightlifting 1
Warm Up
30 sec p/s shoulder CARs
30 sec p/s hip CARs
then empty barbell snatch warm up
Snatch
1 Snatch lift off+1 snatch deadlift (stay over bar) + hang squat snatch.
15 mins to build to heavy
Metcon
Push Jerk
Barbell Cycling
20 DUs + 8 TNG Push Jerk
Rest 2 mins 40 DUs + 6 TNG Push Jerk
Rest 2 mins 60 DUs + 4 TNG Push Jerk
Rest 2 mins 80 DUs + 2 TNG push jerk
Barbell from floor.
Heavier each set.
Weightlifting 2
Warm Up
30 sec shoulder CARs p/s
30 sec hip CARs p/s
then
empty barbell overhead warm up
Split Jerk
Complex: 1 light split jerk + hold in split-position + 3 split-position strict press.
Complete 3 working sets.
From rack.
Metcon
Overhead squat cycling 20 DUs + 8 OHS
Rest 2 mins
40 DUs + 6 OHS
Rest 2 mins
60 DUs + 4 OHS
Rest 2 mins
80 DUs + 2 OHS
Heavier each set.