Monday

Brief
Today we are hitting a clean complex every minute for 10mins.
The metcon is a 10min EMOM. You will perform 3 pause thrusters every minute for 10 sets. The pause thruster means you will clean the bar from the floor and then perform a 2 second pause in the bottom of each squat and a 2 second pause with the bar overhead each rep

Warm Up
3 rounds exercise by exercise with partner:
4 alt SB clean to shoulder
4 SB bear-hug squat
perform 4 alt reverse lunges while waiting for partner
then
empty barbell warm up

Clean
10 min EMOM
1 clean pull + 1 squat clean

Metcon
10 min EMOM
3 pause thrusters.
2 seconds in bottom 2 seconds overhead.

Scoring: 10 rounds for weight

Extras
Reverse Crunch 4x6

Mobiltiy
Accumulate 2 mins bottom of squat hold

Cool Down
Box breathing

Tuesday

Brief
Why do we love Animal Flow and Primal Crawls so much? To build mobility and stability, particularly through the shoulders and hips. To explore and be strong in different ranges-of-motion and positions. To play, which is great for coordination, creativity and stress relief.
This is the first week of this 4 week cycle. We will use it as an opportunity to deload before ramping up over the next 3. If you have not been training regularly you can go a little bit heavier than 65% if you feel you do not need a deload. Remember that deloads are a fundamental part of building strength and preventing burnout/injury over the long-term. So if you have been training hard and consistently, it is recommended you do take the deload sets/reps to allow your body to fully recover.
The exercise today is a bench press. You will grab a bench or alternatively set up 2 plates with a mat on top. For the bench press, we would like to pause on our t-shirt for 1 second each rep before drving up. This helps build the bottom range strength of our press and also helps us feel the pec muscles working more effectively. DO NOT BOUNCE off the chest. We will superset with a ring pullup. Just 2 easy sets on this deload week. If you cannot perform ring pullups please perform strict banded bar pullups.
The metcon is a simple but effective one.
If class finishes early perform the Extras, Mobility and Breathing Work.

Warm Up
Open-palm Wrist CARs
Animal Flow

Warm Up Sets
5 empty barbell bench press
5 bench press at 30%
5 bench press at 50%

Bench Press
2x5 reps @65% deload
Superset
Ring Pullup
2 easy sets

Metcon
For time
Run 1km
50 KB Swing 24/16 (Rx+ 32/20)
Run 400m
20 KB Swing

Cap: 16 min

Scoring: Time

Extras
Dual DB Zottman Curl 4x10. Alternate with partner

Stretch
Accumulate 2 mins hanging

Cool Down
Box breathing

Wednesday

Brief
This is the first week of this 4 week cycle. We will use it as an opportunity to deload before ramping up over the next 3. If you have not been training regularly you can go a little bit heavier than 65% if you feel you do not need a deload. Remember that deloads are a fundamental part of building strength and preventing burnout/injury over the long-term. So if you have been training hard and consistently, it is recommended you do take the deload sets/reps to allow your body to fully recover.
The exercise is the box squat. Please use the very low boxes or alternatively set up a stack of plates as the box. The box should be at the parallel point in your squat. Make sure you CONTROL down to the box. Do not crash your butt on the box. If you are crashing down, the weight is most likely too heavy. Also be sure to keep your midline braced throughout the lift and use the drive from your hips (glutes, hamstrings, adductors). DO NOT extend your spine at the top of the lift. Also take a wider stance than usual in your squat to allow you to control down to the box and to recruit your posterior chain effectively. The Box squat is a fantastic exercise if done correctly, or an awful exercise if done incorrectly. Proper tecnhique before load.
The metcon has a 15 min unilateral, posterior, and midline focus.
If class finishes early perform the Extras, Mobility and Breathing Work.

Warm Up
2 rounds:
4 right arm KB Power clean
4 right arm KB FR Walking lunge
4 right arm KB FR squat
4 left arm KB Power clean
4 left arm KB FR walking lunge
4 left arm KB FR squat
5m p/s banded glute crab walk

Warm Up Sets
In 10 mins:
5 empty barbell box squat
5 box squat at 30%
5 box squat at 50%

Box Squat
2x5 at 65% deload

Metcon
15 min EMOM
1: 12 (6ps) BB FR Alt Reverse Lunge
2: 6 Box + Ring Hamstring Curl
3: 10-20sec Hollow Flutter Kicks

Scoring: 5 rounds for weight

Extras
Partner nordic hinge 4x3

Stretch
Accumulate 2 mins in bottom of squat

Cool Down
Box Breathing

Thursday

Brief
Why do we love Animal Flow and Primal Crawls so much? To build mobility and stability, particularly through the shoulders and hips. To explore and be strong in different ranges-of-motion and positions. To play, which is great for coordination, creativity and stress relief.
This is the first week of this 4 week cycle. We will use it as an opportunity to deload before ramping up over the next 3. If you have not been training regularly you can go a little bit heavier than 65% if you feel you do not need a deload. Remember that deloads are a fundamental part of building strength and preventing burnout/injury over the long-term. So if you have been training hard and consistently, it is recommended you do take the deload sets/reps to allow your body to fully recover.
The exercise is a barbell strict press. 2 sets of 5 reps. Remember to pause at the shoulders each rep. Do not bounce. We want to build the bottom range strength. We will superset this with 2 sets of 5 reps of a light weight underhand bent row.
The metcon is 15 rounds of 30 seconds work followed by 30 seconds rest. Each round begins with 2 TTB (5 TTB for Rx+). The TTB can be strict or kipping. Then move onto AMRAP Burpee box jumps until the 30 second round is complete. The goal is to get the same number of BBJ each of the 15 rounds. If you feel like you are losing coordination, feel free to start stepping up onto the box. Safety first.
If class finishes early perform the Extras, Mobility and Breathing Work.

Warm Up
3x10 sec wrist-extension lift-offs
Animal Flow

Strict Press
2x5 @65% deload
superset
Underhand barbell bent row
2x5 at easy

Metcon
15 min 30secs:30secs off for 15 rounds
Buy in 2 TTB (Rx+ 5 TTB)
into restart AMRAP Burpee Box Jump 24/20

Scoring: 15 rounds for reps

Extras
DB Wrist Ext 4x10-15 p/s

Mobility
Accumulate 2 mins hang

Cool Down
Box breathing

Friday

Saturday

Brief
Today we are hitting a snatch complex every minute for 10mins.
The metcon is an opportunity to work on barbell cycling and gymnastics cycling. If you cannot perform bar mu please perform jumping bar MUs.

Warm Up
2 rounds:
5 wall ball footy passes to partner per side each
5 wall ball squat throws to partner each
5 wall ball sit up throws to partner each
then
Empty barbell Warm Up

Bring a Friend
Bench Press 4x7 reps
then
Metcon
12 min AMRAP in pairs round for round
12 cal bike
12 KB Swing 24/16

Snatch
10 min EMOM
1 SLO + 1 Squat Snatch
Build in weight.

Metcon
12 minute AMRAP
In pairs round for round
5 STOH 40/24 (Rx+ 50/30)
1-5 Bar MUs

Scoring: AMRAP

Extras
Underhand band pullapart 4x10-15

Mobility
Accumulate 2 mins hang

Cool Down
Box Breathing

Farm Fit

Brief
For the step overs, the DBs will be by the side. The box should be no higher than 20 inches. Rx DB weight is 22.5/15. Rx+ is 32.5/20. The renegade row is 4 reps per side

Warm Up
2 rounds:
5 wall ball footy passes to partner per side each
5 wall ball squat throws to partner each
5 wall ball sit up throws to partner each

Metcon
24min E2MOM
1: Run 200m
2: 4 Dual DB Box Step Over + 4 Push Press + 8 Renegade Row

Extras
Underhand band pullapart 4x10-15

Mobility
Accumulate 2 mins hang

Cool Down
Box Breathing

Weightlifting 1

Warm Up
2 rounds:
5-10 SA BB OH Press p/s
StrongFit Hip Openers
then
Empty barbell snatch warm up

Power Snatch
Complete 3 working sets: 1 pause Power Snatch + 1 Hang pause Power Snatch

Overhead Squat
Complete 3 working sets: 1 pause Snatch Balance + 1 pause overhead squat

Weightlifting 2

Warm Up
2 rounds:
1 KB TGU p/s5 Goblet squats
then
Empty barbell warm up

Push Jerk
Complete 3 working sets of 1 pause push press + 1 pause push jerk

Power Clean
Complete 3 working sets of 1 pause power clean + 1 hang pause power clean

November 18 - 23