Monday

Brief
This week is the fourth week of our new 4 week cycle. We will perform 5,3,1+ reps at 70, 75, 80% of your back squat 1RM. The final 1+ set at 80% means that you should go for as many reps as you can on this last set. Get fired up and bring the intensity! This is a variation of the Wendler protocol. The good thing about this "+" protocol is it allows you to self-regulate based on how you are feeling on a given day. So if you are feeling very strong, you may crush around 5 reps on the final set. However if you're feeling fatigued, then you might just do 1 rep on the final set. Don't forget about the 1 second pause in the bottom of each back squat rep! Following this back squat cycle, we will move into a 4-week front squat cycle, with the intention of pushing up our LIFT: Front Squat 3RM again.
The metcon is a spicy little for-time WOD. Just you and the dumbbells. Rx weights are 15/10kg DBs. Rx+ weights are 22.5/15kg DBs.

Warm Up
2 rounds exercise by exercise with partner
6 right shoulder sandbag walking lunges
6 left shoulder sandbag walking lunges
6 SB clean to front rack
Perform 2 jump squats every rest break

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

Back Squat
5,3,1+ at 70,75,80
Tempo 11X2.
Pause 1 second in bottom of squat.

Metcon
For time:
20 HR Burpees
20 Dual DB Hang Snatch 15/10 (Rx+ 22.5/15)
20 HR Burpees
20 Dual DB Front Squats
20 HR Burpees

Cap: 14 min

Scoring: Time

Extras: BURN ie. Fitness
10-30min nasal-breathing circuit bike/row/DUs/run/ski/BW box alternating step-up

Extras: LIFT ie. Muscle and Strength
Dual DB RDL 4x8
Dual DB FR Alt Step Up 4x16 (8p/s) (not if you have done strength section of class)
Dual Calf Raise onto big toe 4x12

Extras
Tempo Pistol Squats, progressions or variations.

Stretch
2 min p/s twisted-Lizard

Prehab and Posture
Full Body CARs

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 week is the fourth week of our new 4 week cycle. Perform 4 sets of 8 strict press at approx 75% of your 1RM (the same weight as last week). Make sure you pause at the shoulders each rep. Do not bounce. We want to build shoulder strength at the bottom range. We are supersetting our strict press with an underhand bent row. 4x12 reps. Pause for a split second with the barbell touching the belly button each rep. We include this pause to really get our upper-back musculature going. We also include this pause because it is a good indicator if you have rowed the bar up correctly or if you have just jerked it into position. Underhand row execution: Pick the bar up with an underhand grip and come to a standing position, hinge down until the bar sits just below your knee, squeeze your lats and upper back muscles to row the bar to your belly-button, pause here for a split-second before controlling the bar down and commencing the next repetition. DO NOT SHRUG YOUR SHOULDERS FORWARD OR UP TO YOUR EARS WHEN YOU ROW.
The metcon is a 18 min EMOM to get some more upper-body hypertrophy work in. Minute 1 is 10-100 DUs. If your DUs are inconsistent/non-existent, we want to use today as an opportunity to practise. If you want to get DUs, you must keep jumping after the first repetition as if you are going to string multiple repetitions together. Do not assume you will miss the first repeititon and stop jumping. Minute 2 is 10 dual DB floor press. Minute 3 is 5-15 pull-ups. You choice if you want to kip or go strict.

Warm Up
Open-palm Wrist CARs
Animal Flow

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

Strict Press
4x8 at approx 75% (same weight as last week).
Superset
4x12 underhand bent row. Same weight as last week.
Pause at belly-button each row rep.

Metcon
18 min EMOM
1: 10-100 DUs
2: 10 Dual DB Floor Press
3: 5-15 Pull-ups

Scoring: 18 rounds for reps

Extras: LIFT ie. Muscle and Strength
Dual DB Alt Hammer Curl 4x22 (11 p/s)
Trap Raise 4x11 p/s

Extras: FLEX ie. gymnastics
SHSPU, variations, or progressions.
Strict Pronated Bar Pull-up. variations, or progressions.

Stretch
2 min downdog

Prehab and Posture
Full Body CARs

Wednesday

Brief
This week is the fourth week of our new 4 week cycle. Perform 4 sets of 8 reps at approx 70% of your deadlift 1RM. Same weight as last week. The tempo is 2 seocnds up 2 seconds down, no pause at the top or bottom of each rep, light tough-and-go on the floor. Slowing the tempo down allows us to focus on positioning and feeling the muscles working.
The metcon is a 15min AMRAP. Think of it as 3x 5 minute rounds. Each round starts with a 400m run. Then in the remaining time of 5 mins perform AMRAP of 2-4-6-8-etc Single KB Box step up (hold KB anyway, Box height 24/20inch, KB weight 24/16kg) and "american" KB swings. Remember "american" means KB overhead. You should aim to get the same number of reps each of the 3 rounds.
We love running so much as a raw expression of human fitness and athleticism. Do not avoid running if you don't like it. Learn to enjoy it. If you are injured, obviously you may substitute the run. If you have been too injured to run for months now, speak to your coach about an effective rehab program to get you back to running. Forever avoiding this fundamental human skill is not ideal. A healthy return to efficient running is likely to have many flow-on benefits for your fitness, health and function.

Warm Up
2 rounds single KB
5 Single KB Burpee Sumo Deadlift
5 SA KB Hang Power Clean p/s
5 Goblet Squats

Warm Up Sets
5 empty barbell deadlift
5 deadlft at 30%
5 deadlift at 50%

Deadlift
4x8 at approx 70% (same weight as last week)
Tempo 2020

Metcon
15 min AMRAP
At the 0:00, 5:00, 10:00 Run 400m
In other time restart AMRAP
2-4-6-8-etc
Single KB Box step up
KB Swing

Scoring: 3 rounds for reps

Extras: LIFT ie. Muscle and Strength
SL box+ring hamstring curl 4x8 reps (or slider/fit-ball curls)
Reverse crunch 4x12 reps
Eugene Teo Single foot balance + running man 4 sets p/s

Extras: FLEX ie. gymnastics
Strict TTB, progressions or variations.

Stretch
2 min side-split

Prehab and Posture
Full Body CARs

Thursday

Friday

Brief
Today we are hitting our barbell complex every 2nd minute for 5 sets. The goal is to be consistent across these 5 sets. The workout is a 15min EMOM with a posterior chain and midline focus.

Warm Up
2 rounds:
1 DB TGU p/s
5 SA DB Hang Squat Clean p/s

Clean
1 set of complex every 2 mins for 5 sets: 1 clean pull + 1 squat clean

Metcon
15 min EMOM
1: 10-20 cal schwinn, 5-15 cal rower/rogue
2: 10 alt Curtsy Lunge with DBs by side @heavy
3: 10 V-Snaps

Scoring: 15 rounds for reps

Extras: LIFT ie. Muscle and Strength
Catch up on extras from earlier in the week

Extras: BURN ie. Fitness
10-30min nasal breathing circuit bike/row/DUs/run/ski/BW box alternating step-up

Stretch
2 min p/s active lizard (knee off floor)

Prehab and Posture
Full Body CARs

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. Perform jumping Bar MUs if you cannot perform Bar MUs.

Warm Up
2 rounds:
3 static inchworm plus pushup
6 jumping alternating lunge
3 deck squat
then
Empty barbell Warm Up

Snatch
1 set of complex every 2 mins for 5 sets: 1 snatch pull + 1 squat snatch

Metcon
10 min EMOM
1: 5 STOH 50/35 (Rx+ 60/40)
2: 1-5 Bar MUs

Scoring: 10 rounds for reps

Extras: LIFT ie. Muscle and Strength
Catch up on extras from earlier in the week

Extras: FLEX ie. Gymnastics
Strict MU, variations or progressions.

Stretch
2 min downdog

Prehab and Posture
Full Body CARs

Farm Fit

Brief
Use the same Dumbbells for all 3 exercises. The Devil's Press should be CHALLENGING. Resting maybe a couple of seconds in between each repetition. The other 2 exercises will still be challenging but easier comparitively to the Devil's press. Rx is 22.5/15. Rx+ is any heavier than that.

Warm Up
2 rounds:
3 static inchworm plus pushup
6 jumping alternating lunge
3 deck squat

Metcon
5 rounds OT5 min
Run 400m
10 Dual DB Renegade Row
5 Dual DB Devil's Press @heavy
5 Dual DB Front Squat

Extras: LIFT ie. Muscle and Strength
Catch up on extras from earlier in the week

Stretch
2 min downdog

Weightlifting 1

Warm Up
2 rounds:
10 spiderman lunge crawl + rotation
5 squat to stand
then
Empty barbell snatch warm up

Squat Snatch
OT2min for 5 sets: 1 pause Squat Snatch

Thrusters
3 Pause thrusters OTM for 10 sets.
Pause 2 seconds in bottom of squat and 1 seconds overhead.

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:
5 dual DB front squat
5 dual DB hang snatch
then
Empty barbell warm up

Split Jerk
OT2min for 5 sets: 1 pause split jerk

Front Squat
Build to heavy 3 then 3x3 back-off
For EVERY REP, pause for 5 seconds in the bottom and 12 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.

October 14 - 19