Monday
Brief
This is the first week of a new 4 week training cycle. This week will be a deload for those who have been training hard over the last 3 weeks. It is also an opportunity to practise the skills for the next 3 weeks of the cycle. This means that you should keep the weights lighter for the front squats (60%). If you have been absent over the last few weeks, then you can use a moderate weight (70%) for the front squat but do not go heavy, as we will bulld up weight in the 3 weeks following this one. Also keep the weights moderate on the metcon, not heavy. Start on different stations for the metcon if necessary. In the metcon, if you would like to log scores in Wodify, record your weight for each exercise, however remember that today is meant to be a lighter day. In the metcon, box no higher than 20 inch. Use plate stacks as boxes if necessary.
Warm Up
10m travelling spiderman lunge + samson stretch
then
2 rounds:
10 birddog
3 kneeling jumps (or squat jumps)
Warm Up Sets
5 empty barbell front squat
15 front squats at 30%
10 front squats at 50%
Front Squat
2x5 @ deload (60%) or moderate (70%)
Metcon
15 min EMOM
1: 6 Dual-DB by-side box step-overs @moderate
2: 8 Dual DB Alternating Thrusters @moderate
3: 6 Dual DB Muscle Clean @moderate
Scoring: 15 rounds for weight.
Extras: Fitness
3rd week of Maximum Aerobic Power Cycle (15min on, 5 min rest, 15min on) continuous circuit on bike/rower/ski/run
Extras: Muscle and Strength
Deload = light, easy weights
Dual DB FR Step up (no higher than 20 inch) 2x8 p/s
GHR 2x6 or Nordic Hinge 2x6
Hollow hold scissor kicks 2x10-15
Calf Raise in bottom of squat 2x15
Stretch
90 90 internal + external 2 min contract/release into 10sec lift-off
Prehab and Posture
Full Body CARs
Tuesday
Tuesday
Brief
We want today's metcon to be a sustainable, aerobic piece. This means you should be aiming to hold the same pace on the bike/rower and hit the same number of burpee pullups each round. There is a 1min 40sec cap on the bike/row so as to not hold up the person behind you. Because the first station requires you to only hit 5 push jerk in a 2 minute window, it is recommended to rest for the first minute of this window after the burpee pullups and then complete 5 quality push jerks in the second minute. In the metcon, record the total number of burpee pullups you complete each round, and your barbell weight in the notes section. If the metcon finishes early, complete some of the extras.
Warm Up
Open-palm Wrist CARs
Animal Flow
Barbell Warm Up
Metcon
30min E2MOM (5 rounds)
1: 5 Push Jerk 50/35 (Rx+ 60/40)
2: 40/30 cal schwinn or 30/20 cal row/assault (1min 40 cap)
3: 10-15 HR Burpee Pullups
Scoring: 5 rounds for reps
Extras: Muscle and Strength
Deload = light, easy weights
Half-kneeling SA KB FR, SA DB OH Press 2x6 p/s
Chest-Supported Dual KB Row 2x6
Strict Ring Dip 2x6
Dual DB Skullcrusher 2x10
Band Pullaparts 2x15-30
DB Wrist Extension 2x10
Stretch
Wrist extension 2 min contract/release into 10sec lift-off
Prehab and Posture
Full Body CARs
Wednesday
Wednesday
Brief
This is the first week of a new 4 week training cycle. This week will be a deload for those who have been training hard over the last 3 weeks. It is also an opportunity to practise the skills for the next 3 weeks of the cycle. This means that you should keep the weights lighter for the deadlifts (60%). If you have been absent over the last few weeks, then you can use a moderate weight (70%) for the deadlifts but do not go heavy, as we will bulld up weight in the 3 weeks following this one. In the metcon, the 15 minute time-cap is aggressive. This is because we want people working for as close to the 15mins as possible. This metcon is our one of our competition pieces for the week, so write your time/completed reps on the whiteboard/in Wodify. If you don't complete the workout, each uncompleted rep is one second in Wodify.
Warm Up
2 rounds:
30 sec glute-bridge walks
30 sec dead-bugs
Warm Up Sets
5 empty barbell sumo deadlift
15 sumo deadlift at 30%
10 sumo deadlift at 50%
Sumo Deadlift
2x5 @ deload (60%) or moderate (70%)
Metcon
For Time
50 KB Swing 24/16 (Rx+ 32/24)
Run 1km
50 SA KB Hang Power Clean (5L, 5R, etc)
Run 1km
50 SA KB Front Squats (5L, 5R, etc)
Cap: 15 min
Scoring: Time
Extras: Fitness
Nasal breathing circuit bike/row/run/ski 10-30mins
Extras: Muscle and Strength
Deload = light, easy weights
RFESS 2x6 p/s
Box+Ring Hamstring Curl 2x6
Elbow plank 2x30 sec
Shin Raise with KBs 2x10
Stretch
Hamstring 2 min contract/release into 10 sec lift-off
Prehab and Posture
Full Body CARs
Thursday
Brief
Today we focus on HS variations in the gymnastics workshop. The metcon should be a sustainble aerobic piece that you can continue to move through with minimal rest in between exercises. Pick weights on the DB snatch and Wall balls that you can go unbroken on. Scale Bar MUs to jumping bar MUs. If you know you can consistently string together unbroken sets of 30+ DUs, then you should perform Rx+ (50 DUs). If you don't have DUs, scale to 100 single skips. If you are struggling with DUs, you can still practise them in this workout, but employ a 1-minute cap for the exercise.
Warm Up
3x10 sec wrist-extension lift-offs
Animal Flow
Gymnastics
10 mins workshop WF HS hold or wall HS kick-ups.
Advanced perform 5 mins partner-spotted freestanding HS holds.
Metcon
20min AMRAP
3 Bar MUs
12 SA DB Hang Snatch (6L, 6R) 22.5/15
18 Wall Balls 20/14
30 DUs (Rx+ 50 DUs)
Scoring: Rounds and Reps
Stretch
Kneeling shoulder extension 2min contract/release into 10sec lift-off
Prehab and Posture
Full Body CARs
Friday
Brief
Today's metcon is a 30min partner AMRAP round for round. You must complete 10 ring rows while your partner is out running.
Warm Up
10m walking lunge with rotation, knee hovering just off floor
10m reverse walking lunge
then
Empty barbell warm up
then
warm up running and metcon skills
Metcon
30min Partner AMRAP
Round for round
5 TNG Power Clean 60/40 (Rx+ 70/45)
Run 400m
10 burpees
Complete 10 ring rows while your partner is out running.
Scoring: Rounds and Reps
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 hang squat snatch every 90 seconds for 6 working sets. Pause in the squat on the first repetition. No pause on the second snatch.
Warm Up
2 rounds:
10 static spiderman lunge passing through downdog
10 twisting bear
then
Empty barbell warm up
Snatch
2 hang squat snatch every 90 seconds for 6 sets. Pause in catch on first rep. Build in weight.
Metcon
For time:
10-9-8-7-6-5-4-3-2-1 TTB
1-2-3-4-5-6-7-8-9-10 Dual DB Hang Squat Clean Thruster 22.5/15
Scoring: Time
Cap: 15 min
Stretch
Kneeling shoulder flexion 2 min contract/release into 10sec lift-off
Prehab and Posture
Full Body CARs
Farm Fit
FarmFit
Warm Up
2 rounds:
10 static spiderman lunge passing through downdog
10 twisting bear
Metcon
20min AMRAP
200m run
1 DB TGU p/s
10 strict knee raises
Extras: Muscle and Strength
Deload = light, easy weights
2x6 Dual DB Z-Press
2x6 Ring Pullup
2x6 Dual DB Chest Press
2x8 dual DB incline bicep curl
2x10 Rear Delt Fly
Prehab and Posture
Full Body CARs
Farm Strength
Warm Up
3x2 (1p/s) TGU with heavy DB
Farm Strength
a: 4x4 alternating SA DB Power Snatch with reset in bottom
b: 400m SB Bear-hug carry
c: 3 heavy sets of prowler rope pull
Endurance
Warm Up
5 min AMRAP for quality
30 DUs
5 Downdog to divebomber
10 static reverse lunge
5 deck squats
Metcon
In groups of 2-3
20 min AMRAP bike/row cals in sets of 40/30 cals schwinn or 30/20 cals row.
Perfom 5 Burpee box jumps 24/20 when you hop off equipment.
Weightlifting 1
Warm Up
2 rounds:
StrongFit bicep openers
10 SB bear-hug squats
then
empty barbell snatch warm up
Snatch Balance
In 15 mins complete 4 sets of 3.
Thruster
10 min EMOM
3 Thruster from floor
Weightlifting 2
Warm Up
2 rounds:
StrongFit Shoulder openers
10 SB bear-hug squats
then
empty barbell
Split Jerk
In 15 mins complete 4x3 split-position push-jerk
Overhead squat
10 min EMOM
1 Power Snatch + 2 OHS