Monday

Brief
This week is the third week of our new 4 week cycle. We will perform 3,3,3+ reps at 65, 70, 75% of your back squat 1RM. The final 3+ set at 75% 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 8 reps on the final set. However if you're feeling fatigued, then you might just do 3 reps 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 15min EMOM. The main goal of this workout is to get in some quality single leg and hamstring strength/hypertrophy work.

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
3,3,3+ a 65,70,75%
Tempo 11X2.
Pause 1 second in bottom of squat.

Metcon
15 min EMOM
1: 20/15 cal schwinn 15/10cal row/rogue
2: 10 Heavy Russian KB Swing 32/24
3: 6 SB box step over (no higher than 20 inch)

Scoring: 15 rounds for reps

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 4x7
Dual DB FR Alt Step Up 4x14 (7p/s) (not if you have done strength section of class)
Dual Calf Raise onto big toe 4x11

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 third week of our new 4 week cycle. Perform 4 sets of 7 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. Next week will be 4x8 at the same weight again. We are supersetting our strict press with an underhand bent row. 4x11 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. Week 4 we will perform 4x12 reps at the same weight.
The metcon is for time workout. Same weight Dumbbells for the DB Snatch and alternating thrusters. Your glutes/hammies may be a bit sore after yesterday. That's ok. Blood flow will be good for them today. If you are VERY sore after yesterday, maybe just perform 10-30 minutes of low-intensity cardio on the bike/rower and perform the upper-body extras programmed.

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
4x7 at approx 75% (same weight as last week).
Superset
4x11 underhand bent row. Same weight as last week.
Pause at belly-button each row rep.

Metcon
For time:
3 rounds:
30 Alt DB Snatch 22.5/15
16 Dual DB Alternating Thruster
10 Pullups

Cap: 14 min

Scoring: Time

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 third week of our new 4 week cycle. Perform 4 sets of 7 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. Next week we will perform 4x8 at the same weight.
The metcon is another for-time workout. The idea is that starting with HR burpees (a relatively slower exercise) will force you to pace and build up into the workout. Run at 80-90% effort so that when you get inside you can hammer the 30 burpee-to-target to finish. Rx burpee to target height is outside of reach of the hands so you have to jump and extend up.
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 Snatch p/s
5 Goblet Squats

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

Deadlift
4x7 at approx 70% (same weight as last week)
Tempo 2020

Metcon
For time
30 HR Burpees
Run 1600m
30 Burpees to target

Cap: 18min

Scoring: Time

Extras: LIFT ie. Muscle and Strength
SL box+ring hamstring curl 4x7 reps (or slider/fit-ball curls)
Reverse crunch 4x11 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 goal of the workout is to complete 100 "American" (overhead) KB swings for-time. However at the start of every minute (including the 0:00) you need to stop your swings and perform 6 KB walking lunges. You can hold the KB anyway you like.

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 pause power clean + 1 hang squat clean

Metcon
For time
100 KB Swing 24/16 (Rx+ 32/24)
Perfom 6 KB walking lunge every minute (including 0:00)

Cap: 12 min

Scoring: Time

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.

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 pause power snatch + 1 hang squat snatch

Metcon
For time
In pairs complete each round, round for round
10-8-6-4-2 Power Clean 60/40
5 HSPU (Rx+ 10 HSPU)

Cap: 15 min

Scoring: Time

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

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

Metcon
24 min E2MOM
1: 40/30 cal bike or 30/20 cal row/rogue
2: 12 SB clean to alternating shoulder 45/36
3: 6 Dual DB Z-Press + 15 Ring Row

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

Power Snatch
OT2min for 5 sets: 1 Power Snatch + 3 pause overhead squat

Push Jerk
10,8,5,3. TNG cycling. Get heavier each set. Rest 2 mins between each set.

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 push press + 3 split-jerk

Front Squat
Build to heavy 3 then 3x3 back-off
For EVERY REP, pause for 7 seconds in the bottom and 15 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.

October 7 - 12