Monday
Brief
StrongFit Hip Opener https://www.youtube.com/watch?v=pJK7LGDCgK0
StrongFit Oblique Opener https://www.youtube.com/watch?v=uihlk3ki78M
This is the third week of our 4 week cycle. We will perform 3 sets of "clusters". You will perform 4 reps, then rack the bar and rest 20 seconds, then unrack the bar for another set of 4. This is a total of 8 repeititons in "1 set". Rest 2 minutes between each complete set, and perform a total of 3 working sets. Each working set will be done at 85% of your front squat 1RM. Clusters are a great way to achieve more total repeitions of a higher quality. Next week we will build up to a heavy set of 3 on the front squat which is one of our "LIFT" benchmark tests.
This workout is going to hit your glutes and quads. Round for round in groups of 3, complete as many unbroken rounds of bike/row, 6 Dual DB FR Walking lunge and 4 Dual DB alternating thruster. Your team-mate may be waiting on the bike/row for as soon as you have finished your thrusters.
Warm Up
2 rounds
StrongFit Hip Opener 15 secs p/s
StrongFit Oblique Operner 15 secs
Warm Up Sets
In 10 mins:
5 empty barbell front squat
5 front squat at 30%
5 front squat at 50%
5 front squat at 65%
Front Squat
3x(4.4) at 85%.
Clusters. Rest 20 seconds between each "mini-set"
Metcon
16 min AMRAP
In teams of 3, round for round
Schwinn 15/10 cals or Row/Rogue 10/6 cals
6 Dual DB FR Walking Lunge 22.5/15 (Rx+ 32.5/20)
4 (2p/s) Dual DB Alt thruster
Scoring: AMRAP
Extras
Hollow Flutter Kicks 10-20 seconds every 30 seconds for 4 sets
Stretch
Accumulate 2 mins in bottom of squat
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 third week of our 4 week cycle. Today we are building up to a heavy set of 4 push press. Next week we will be building up to a heavy set of 3 reps. We will superset our push press with a single arm DB Row with your hand on a box/bench. The metcon is a for-time workout. If you are losing coordination on the Burpee Box Jumps you may start stepping up on the box so that you do not trip. Pull-ups may be strict, kipping or jumping.
Warm Up
Open-palm Wrist CARs
Animal Flow
Warm Up Sets
5 empty barbell push press
5 push press at 30%
5 push press at 50%
5 push press at 65%
Push Press
Build to heavy set of 4.
Superset
4x11 SA DB Row
Metcon
3 rounds for time:
Run 400m
20 Burpee Box Jumps 24/20
10 Pull-ups
Cap: 14 min
Scoring: AMRAP
Extras
DB Wrist Ext 4x10-15 p/s
Stretch
Accumulate 2 mins hanging
Cool Down
Box breathing
Wednesday
Brief
This is the third week of our 4 week cycle. We will perform 3 sets of "clusters" like on Monday for the squats. You will perform 4 reps, then rest the bar on the floor for 20 seconds, then perform another set of 4. This is a total of 8 repeititons in "1 set". Rest 2 minutes between each complete set, and perform a total of 3 working sets. Each working set will be done at 85% of your deadlift 1RM. Clusters are a great way to achieve more total repeitions of a higher quality. Next week we will build up to a heavy set of 3 on the deadlift which is one of our "LIFT" benchmark tests.
The metcon is something a bit different today. We will have a break from the high-intensity conditioning, and give the shoulders some rest too. We will work on some valuable hamstring+midline strength/hypertrophy work. Alternate exercise by exercise with your partner until you have completed 4 sets of each exercise each. For the partner leg throws, lay on your back, facing up to the ceiling, holding onto your partners ankles. Lift your legs and feet up to their face, while keeping your lower-back on the floor. Your partner will dynmaically push your legs to the ground (any direction) and you will have to contract your abs hard to stop your legs/feet from smashing into the floor. If class finishes early, the extras/bonus is 200 double-unders for-time.
Warm Up
2 rounds:
StrongFit Hammy Opener 15sec
StrongFit Oblique Opener 15 sec
Warm Up Sets
5 empty barbell deadlift
5 deadlft at 30%
5 deadlift at 50%
5 deadlift at 65%
Deadlift
3x(4.4) at 85%.
Clusters. Rest 20 seconds between each "mini-set"
or
Sumo Deadlift
3x(4.4) at 85%.
Clusters. Rest 20 seconds between each "mini-set"
Metcon
Strength circuit
4 sets each exercise
alternating exercise by exercise with partner
3 Nordic hinge + 1 nordic drop
15 ab leg raises with partner push
Scoring: No measure
Extras
200 DUs for time
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.
Today we will be working on barbell floor press. 4x7 reps. We will keep the weight constant across the weeks and add a rep to each set each week. Superset with overhand bar pullups. We will also progress by adding a rep to each set here over the weeks (or at least adding a rep to the final set), so be sure to keep the sets submaximal so you can build.
The metcon is an upper body focussed EMOM.
Warm Up
3x10 sec wrist-extension lift-offs
Animal Flow
Floor Press
4x7
superset
Overhand Pullup
4x consistent submax sets
Metcon
15 min EMOM
1: 10-25 cal schwinn, 5-20 cal row/rogue
2: 12 Dual KB Alt Strict Press
3: 6 Feel-elevated ring row
Scoring: 15 rounds for reps
Extras
Band Pullaparts 4x10-15
Mobility
Accumulate 2 mins hang
Cool Down
Box breathing
Friday
Brief
Today we are hitting a clean complex every minute for 10 minutes total. Build up in weight across these 10 sets.
Warm Up
2 rounds:
10m walking lunges
3 static inchworm + pushup
3 kneeling jump or squat jump
then
empty barbell warm up
Clean
10 min EMOM
1 squat clean. Build in weight
Metcon
12 min EMOM
1: 10 DB alternating snatch 22.5/15 (Rx+ 32.5/20)
2: 10-20 Wall Balls 20/14 (Rx+ 30/20)
Scoring: 12 rounds for reps
Extras
Dual Calf Raise onto big toe 4x10-15
Mobiltiy
Accumulate 2 mins bottom fo squat hold
Cool Down
Box breathing
Saturday
Brief
We will be working on various snatch variations over the next 4 weeks. No particular structure with the progressions, but rather exploring variations/positions of the lift.
The metcon is an opportunity to work on barbell cycling and gymnastics cycling. Can work on regular push-ups if don't have ring dips.
Warm Up
2 rounds:
10m Lizard Crawl
5 squat to stand
then
Empty barbell Warm Up
Snatch
10 min EMOM
1 pause squat snatch
Build in weight.
Metcon
12 min
1min on:1min off for 6 rounds
Buy in 5 Power Snatch 40/25 (Rx+ 50/30)
AMRAP Ring dip until 1 minute mark (Rx+ Ring MU)
Scoring: 6 rounds for reps
Extras
Dual DB alt Hammer Curl 4x20 (10p/s)
Mobility
Accumulate 2 mins hang
Cool Down
Box Breathing
Farm Fit
Brief
No higher than 20inch box for step-ups.
Warm Up
2 rounds:
10m Lizard Crawl
5 squat to stand
Metcon
4 rounds for time
Run 200m
12 alternating box step up with DBs/KBs by side
Run 200m
6 SB OH Press
Run 200m
12 alt Renegade Row
Cap: 25min
Extras
Dual DB alt Hammer Curl 4x20 (10p/s)
Mobility
Accumulate 2 mins hang
Cool Down
Box Breathing
Weightlifting 1
Warm Up
2 rounds:
StrongFit Bicep Openers
Hip Flow
then
Empty barbell snatch warm up
Snatch
Complete 3 working sets in 15 mins:
1 Halting squat Snatch
Overhead Squat
3 Pause OHS OTM for 10 sets.
Pause 2 seconds in bottom of squat and 2 seconds overhead.
@heavier than 2 weeks ago
Weightlifting 2
Brief
We are going to be running a little front squat cycle for the next few weeks. This cycle is focussed around front squat repetitions where you will pause for time in the bottom and top of each repeition. This cycle will improve your front rack position, strenghten your thoracic extension, and improve your positioning in the bottom of the front squat.
Warm Up
2 rounds:
StrongFit shoulder openers
Hip Flow
then
Empty barbell warm up
Split Jerk
Complete 3 working sets in 15 mins: 1 split-jerk + 2 split position push-jerk
Front Squat
Build to heavy 3 then 3x3 back-off
For EVERY REP, pause for 3 seconds in the bottom and 10 at the top seconds holding the bar in front rack. Build to heavy 3 reps with this tempo then perform 3x3 back-off sets with 80% of that.