Monday
Brief
This is the fourth week of this 4 week training cycle. For the front squat warm up sets, perform 15 reps at 30%, 10 reps at 50%, 5 reps at 60% to get the blood flowing before your heavier sets. Then, in 3 working sets, build up to a heavy 3. Note, heavy is not maximal. There should be no misses. Leave 1-2 reps "in the tank" on your final set.
The metcon is a for-time workout. This will be one of our competition pieces for the week. The work should definitely be finishable within the 15min time-cap.
Warm Up
10m travelling spiderman lunge + samson stretch
then
2 rounds:
10 birddog
3 kneeling jumps (or squat jumps)
Warm Up Sets
In 10 mins:
5 empty barbell front squat
15 front squats at 30%
10 front squats at 50%
5 front squats at 60%
Front Squat
In 3 sets build to a heavy 3 for the day.
10 min cap.
Metcon
For time:
30 Burpees
Run 1km
30 Burpees
30 Dual DB Muscle Clean 22.5/15
50 Dual DB Alternating Thruster
Scoring: Time
Extras: BURN ie. Fitness
6th week of Maximum Aerobic Power Cycle 6x(3min on:2min off) continuous circuit on bike/rower/ski/run
Extras: LIFT ie. Muscle and Strength
Dual DB FR Step up (no higher than 20 inch) 4x10 p/s
GHR 4x8 or Nordic Hinge 4x8
Hollow hold scissor kicks 4x17
Calf Raise in bottom of squat 4x17
Extras: FLEX ie. Gymnastics
Tempo Pistol Squats, progressions or variations.
Stretch
90 90 internal + external 2 min contract/release into 10sec lift-off
Prehab and Posture
Full Body CARs
Tuesday
Brief
Today we have a strength section and then a metcon.
In the strength section you will perform 1 set of the complex every 90 seconds for 6 sets, building in weight each set. The complex will involve 1 push press+2 push jerks.
We want today's metcon to be a sustainable, aerobic piece. This means you should get the same number of calories, double unders, dips and pull-ups each round. Place a 90sec cap on the skipping each round. If you are working on DUs, you can use this 90 seconds as an opportunity to practise the DUs. If you cannot perform DUs, it is recommended you have 1 attempt at double unders at the start of each round. And then complete 200 single unders. If you cannot perfom strict Ring Dips, perform Ring Pushups instead. The ring dips will be STRICT. The pull-ups can be strict or kipping. If you cannot perform pull-ups, perform jumping pullups. Perform 1 unbroken set of Ring Dips and then 1 unbroken set of pullups. Set the rings at ring dip height and place a box near the rings. Therefore if you need to perform ring pushups, you can place your feet on the box to be at the right height. You can record your calories/reps each round in the wodify if you wish.
Warm Up
Open-palm Wrist CARs
Animal Flow
then
Empty Barbell Warm Up
Push Jerk
1 set of complex every 90 sec for 6 sets.
1 Push Press + 2 Push Jerk
Build in weight.
Metcon
18min E2MOM (3 rounds)
1: 1min30sec AMRAP bike/row
2: 50-150 DUs
2: 5-15 Strict Ring Dips + 5-15 Pullups
Scoring:9 rounds for reps
Extras: LIFT ie. Muscle and Strength
Dual KB Alternating Strict Press 4x16 (8p/s)
Strict Pronated Bar Pullup 4x8
Dual DB Chest Press 4x8
Dual DB Rollback 4x12
Dual DB Alternating Hammer Curl 4x16 (8p/s)
Band Pullaparts 4x17
DB Wrist Extension 4x17
Extras: FLEX ie. gymnastics
SHSPU, variations, or progressions.
Strict Pronated Bar Pull-up. variations, or progressions.
Stretch
Wrist extension 2 min contract/release into 10sec lift-off
Prehab and Posture
Full Body CARs
Wednesday
Brief
This is the fourth week of this 4-week training cycle. For the sumo deadlift warm up sets, perform 15 reps at 30%, 10 reps at 50%, 5 reps at 60% to get the blood flowing before your heavier sets. Then, in 3 working sets, build up to a heavy 3. Note, heavy is not maximal. There should be no misses. Leave 1-2 reps "in the tank" on your final set.
In the metcon, in teams of 3, you will spend 5mins on each station, accumulating as many reps on each exercise as you can. Take turns performing repetitions with your 2 team mates. The goal of this workout is to go AHAP (As heavy as possible) on each exercise.
Warm Up
2 rounds:
30 sec glute-bridge walks
30 sec dead-bugs
Warm Up Sets
In 10 mins:
5 empty barbell sumo deadlift
15 sumo deadlift at 30%
10 sumo deadlift at 50%
5 sumo deadlift at 60%
Sumo Deadlift
In 3 sets, build to a heavy 3 for the day.
10 min cap.
Metcon
Team Grunt Work
15 mins: 5 mins on each station in teams of 3
1: SB alternating Clean to shoulder @AHAP
2: Dual DB FR Walking Lunge @AHAP
3: Single KB Thruster (3L, 3R) @AHAP
Scoring: 3 rounds for weight
Extras: BURN ie. Fitness
Nasal breathing circuit bike/row/run/ski 10-30mins
Extras: LIFT ie. Muscle and Strength
Dual DB FR Alternating Cossack 4x16 (8p/s)
Box+Ring Hamstring Curl 4x8
Elbow plank 4x40 sec
Calf raise 4x17
Shin Raise with KBs 4x17
Extras: FLEX ie. gymnastics
Strict TTB or straight leg raises 4x2-5
Stretch
Hamstring 2 min contract/release into 10 sec lift-off
Prehab and Posture
Full Body CARs
Thursday
Brief
Today we focus on the false-grip and Strict ring muscle up transitions for the gymnastics workshop. If you are advanced perform 1-5 SMU every minute for 5 minutes.
In the metcon, if you cannot perform bar MUs, perform jumping bar MUs. Record your bar MU each round in Wodify if you wish.
Warm Up
3x10 sec wrist-extension lift-offs
Animal Flow
Gymnastics
10 mins workshop on False-grip+Strict MU transitions
Advanced perform 1-5 SMU every minute for 5 mins
Metcon
20min E2MOM (5 rounds each station)
1: Run 400m
2: 5-15 Bar MU
Scoring: 5 rounds for reps
Extras: LIFT ie. Muscle and Strength
Half-Kneeling Sandbag Strict Press. 4x8-12 (2 sets per half-kneel)
Strict Towel/Rope Pullup 4x8. Add weight if possible.
Deficit Push Up 4x8. Add band if possible.
Ring Scarecrow 4x12
Zottman curl 4x10 reps
Banded Tricep Pushdown 4x12
Extras: FLEX ie. gymnastics
WF HS Hold 4x10-40 seconds
Stretch
Kneeling shoulder extension 2min contract/release into 10sec lift-off
Prehab and Posture
Full Body CARs
Friday
Brief
Today we have a strength section and then a metcon. For the strength section, you will perform 1 set of the barbell complex every 90 seconds for 6 sets, building in weight each set. The complex is 1 halting squat clean (pause for a second just below the knee on the pull of the squat clean) + 1 hang pause power clean (pause for a second in the catch position)
Then the metcon is a 15min AMRAP. The Rx DB weight is 22.5/15. The Rx box height is 24/20. Rx wall ball weight is 20/14. Rx+ Wall ball weight is 30/20. Set up plate stacks as boxes if necessary. Record your rounds and reps in Wodify if you wish. Hold the DB anyway you like for the metcon, as long as you are not resting the DB on the knee or pushing off the knee.
Warm Up
10m walking lunge with rotation, knee hovering just off floor
10m reverse walking lunge
then
Empty barbell warm up
Clean
1 set of complex every 90 sec for 6 sets.
1 halting squat clean + 1 hang pause power clean
Build in weight.
Metcon
15 min AMRAP
20 Single DB alternating box step ups 22.5/15. 24/20.
20 Wall Balls 20/14
Scoring: AMRAP
Extras: LIFT ie. Muscle and Strength
Alternating Curtsy Lunge with DBs by side 4x16 (8p/s)
Slider/Fit Ball Hamstring Curl 4x8
Russian Twist 4x34 (17 p/s)
Stretch
Twisted lizard 2 min contract/release into 10sec lift-off
Prehab and Posture
Full Body CARs
Saturday
Brief
Today we will build up in weight on our snatch complex. Perform a set every 90 seconds for 6 sets. We will pause for 1 second at the knee on the pull of the halting squat snatch, and then pause for 1 second in the receiving position of the hang power snatch.
Warm Up
2 rounds:
10 static spiderman lunge passing through downdog
10 twisting bear
then
Empty barbell OHS warm up
Snatch
1 set of complex every 90sec for 6 sets
1 halting squat snatch + 1 hang pause power snatch
Build in weight.
Metcon
For Time
5 rounds:
20 Burpee
16 SA KB Hang CJ (8L, 8R) 24/16
12 TTB
Cap: 15 min
Scoring: Time
Extras: Muscle and Strength
4x8 Dual DB Z-Press
4x8 Ring Pullup (add weight if possible)
4x8 Ring Dip (add weight if possible)
4x10 dual DB incline bicep curl
4x10 SA DB OH Tricep Extension
4x17 Rear Delt Fly
Extras: FLEX ie. Gymnastics
Strict MU, variations or progressions.
Stretch
Kneeling shoulder flexion 2 min contract/release into 10sec lift-off
Prehab and Posture
Full Body CARs
Farm Fit
Warm Up
2 rounds:
10 static spiderman lunge passing through downdog
10 twisting bear
Metcon
20min
Run 1km at the 0:00 and 10:00
In other time, AMRAP
10 HR Burpees
10 SA KB Hang CJ (5L, 5R)
10 strict knee raises
Extras: Muscle and Strength
4x8 Dual DB Z-Press
4x8 Ring Pullup (add weight if possible)
4x8 Ring Dip (add weight if possible)
4x10 dual DB incline bicep curl
4x10 SA DB OH Tricep Extension
4x17 Rear Delt Fly
Prehab and Posture
Full Body CARs
Farm Strength
Warm Up
2 rounds with empty barbell:
10 alternating reverse OH lunge
10 p/s landmine row
Farm Strength
a: 400m tyre drag. Mix up forwards, backwards, sidewards.
b: SA OH Barbell Press 4x8 p/s
c: 4x6 ring row with feet on box and potentially weight on chest
Endurance
Warm Up
5 min AMRAP for quality
30 DUs
5 Downdog to divebomber
10 static reverse lunge
5 deck squats
Metcon
30min
5 rounds:
60 sec airbike/row
60 sec rest
60 sec KB Swing 24/16
60 sec rest
60 sec HR Burpes
60 sec rest
Weightlifting 1
Warm Up
2 rounds:
StrongFit bicep openers
10 SB bear-hug squats
then
Empty barbell snatch warm up
Snatch
In 15 mins complete 3 sets of complex: 1 pause hang squat snatch + 1 hang squat snatch
Power Clean
10 min EMOM
3 TNG Power Clean
Weightlifting 2
Warm Up
2 rounds:
StrongFit Shoulder openers
10 SB bear-hug squats
then
Empty barbell warm up
Split Jerk
In 15 mins complete 3 sets of complex: 2 split jerk
Power Snatch
10 min EMOM
3 TNG Power Snatch