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 second week of our 4 week cycle. We will perform 3 sets of "clusters". You will perform 3 reps, then rack the bar and rest 20 seconds, then unrack the bar for another set of 3, rack the bar and rest 20 seconds again, and unrack the bar to perform a final 3 reps. This is a total of 9 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 perform clusters again. On the fourth 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 alternating box step ups with HEAVY dumbbells by your side (box no higher than 20 inch) and 10 HEAVY wall balls. Your team-mate may be waiting on the bike/row for as soon as you have finished your wall balls.
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(3.3.3) 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 by-side alternating step-ups 22.5/15
10 Heavy Wall Balls 30/20
Scoring: AMRAP
Extras
V-Snaps accumuate 50 for time.
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 second week of our 4 week cycle. Today we are ramping up to a heavy set of 5 push press. Next week we are ramping up to a heavy set of 4. And the week after we are ramping 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 shoulder-heavy for-time workout. Challenge yourself with the weight of the dumbbells. The Rx is 22.5/15. Keep in mind the hang snatch and alternating push-press should not be easy. If you go unbroken, you have gone too light. It is expected that you will break the hang snatch up into at least 3 sets and the alternating push press into a similar amount, as by that stage you will have accumulated significant shoulder fatigue.
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 5.
Superset
4x10 SA DB Row
Metcon
For time
30 Burpee
30 Dual DB Hang Snatch 22.5/15
30 Dual DB alternating push press
30 Burpee
Cap: 14 min
Scoring: Time
Extras
Seated Poliquin external rotation 4x12 p/s
Stretch
Accumulate 2 mins hanging
Cool Down
Box breathing
Wednesday
Brief
This is the second week of our 4 week cycle. We will perform 3 sets of "clusters" like on Monday for the squats. You will perform 3 reps, then rest the bar on the floor for 20 seconds, then perform another set of 3, then rest the bar on the floor for 20 seconds again, and perform a final 3 reps. This is a total of 9 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 perform clusters again. On the fourth 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 a for-time workout in pairs. You and your partner will always run the 400m together and then you can break up the 20 sandbag cleans as you wish.
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(3.3.3) at 85%.
Clusters. Rest 20 seconds between each "mini-set"
or
Sumo Deadlift
3x(3.3.3) at 85%.
Clusters. Rest 20 seconds between each "mini-set"
Metcon
In pairs
3 rounds for time
Run 400m together
20 SB clean to alternating shoulder 45/36 break up however
Cap: 17 min
Scoring: Time
Extras
Slider hamstring curl 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.
Today we will be working on barbell floor press. 4x6 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
4x6
superset
Overhand Pullup
4x consistent submax sets
Metcon
15 min EMOM
1: 10-100 DUs
2: 6-10 SB Strict Press
3: 12 (6p/s) Dual DB Alt Renegade Row
Scoring: 15 rounds for reps
Extras
S-Waves 4x10 (5p/s)
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 pause power clean. Build in weight
Metcon
For time
100 SA KB Thruster for time 24/16 (Rx+ 32/20)
change arm whenever you like,
At the start of every minute (including 0:00) perform 3 HR burpees
Scoring: Time
Extras
Shin Raise 4x10-15 reps
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.
Warm Up
2 rounds:
10m Lizard Crawl
5 squat to stand
then
Empty barbell Warm Up
Snatch
10 min EMOM
1 halting squat snatch
Build in weight.
Metcon
14 min EMOM
1: 5 Hang Clean and Jerk
2: 5-15 TTB
Scoring: 14 rounds for reps
Extras
Dual DB alt Hammer Curl 4x20 (10p/s)
Mobility
Accumulate 2 mins hang
Cool Down
Box Breathing
Farm Fit
Brief
Use the same Dumbbells for both exercises. The weight should be HEAVY.
Warm Up
2 rounds:
10m Lizard Crawl
5 squat to stand
Metcon
24 min EMOM
1: 20/15 cal schwinn, 15/10 cal row
2: 30m sandbag bear-hug carry
3: 6 Feet-elevated ring row
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 Snatch lift-off + 1 pause squat snatch
Thrusters
3 Pause thrusters 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 strict press
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 85% of that.