Monday
Brief
This is the second week of our 4-week training cycle. For this cycle we will need to be prompt in getting out a KB straight after the briefing so we can start the KB Warm Up. Then We will get into out box squats. We want the box to be at just below parallel-squat height. This means unless you can get a small box you will most likely have to set up plate stacks for the box to be at the appropriate height. This week we will perform 3 sets of 4 reps at a heavy (defintiely not maximal) weight. Next week we will perform the same weight for 3 sets of 5 reps. And the final week we will perform 3 sets of 4 at a heavier weight.
Over this training cycle we will performing a training method called "Explosive Repeat Method". We performed this method earlier in the year for 3 weeks. The point of this method is to "increase the aerobic ability of your fast twitch muscle fibres and how quickly they can recover. This method can dramatically improve your ability to perform short repetitive explosive bursts of msucular work." - Joel Jameison. Over the next 3 weeks the work period will be increasing while the rest period decreases. The exercises will rotate around over the 3 weeks.
Warm Up
2 rounds per arm with single KB
6 SA KB Hang Power Clean
6 SA FR KB alt lunge
6 SA KB FR Squat
Warm Up Sets
In 10 mins:
5 empty barbell box squat
10 box squat at 30%
10 box squat at 50%
5 box squat at 65%
Box Squat
3x4 at heavy
Tempo 21X1
Metcon
Explosive Repeat Method
For total reps and cals
5 rounds of:
10 sec AMRAP Barbell Thruster 75/55
Rest 50 seconds
10 sec AMRAP Airbike sprint
Rest 50 seconds
Scoring: 10 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 by-side curtsy lunge 3x16 (8p/s)
SL Slider Hamstring negatives 3x3 p/s
Rest-pause SL Calf Raise Accumuate 60 reps p/s in 3-5 sets.
Extras
Tempo Pistol Squats, progressions or variations.
Stretch
2 min p/s twisted-Lizard
Prehab and Posture
Full Body CARs
Tuesday
Brief
This is the second week of this 4-week training cycle. We will be working on jerk width-bench press. Set up plate stacks as benches if necessary. This 4 week training cycle will have a strong emphasis on muscular hypertrophy. We are going to run another cycle of the Escalating Density Training. In this method, you will superset bench press with overhand bar-pullups accumulating as many reps as you can in the 10 mins. You will try to beat these reps in the following 2 weeks. We will have 5 barbell weight options for everyone to share, males and females. The bar options are 25/40/55/70/85kg. Set up more barbells of the popular weights. Overhand bar pullups, use either +5kg dumbbell weight, body-weight, or with a band. If you get 43 reps in the bench, please score it in Wodify as 43 sets x 1 rep. Then you can check up on it next week and try to beat your reps. Do not score it as 1 set x43 reps or it will stuff up your percentages. Put your pull-up reps in the notes section.
In the metcon please perform jumping pull-ups if you cannot perform pullups. If the jumping volume gets to much for your calves feel free to step the burpee and step up on the box.
Warm Up
Open-palm Wrist CARs
Animal Flow
Warm Up Sets
5 mins to warm up to Escalating density weight
Jerk-width Bench Press
10 mins Escalating Density
Superset:
Overhand Bar Pull-Up Escalating Density
Metcon
For time
10-9-8-7-6-5-4-3-2-1 Pull-ups
1-2-3-4-5-6-7-8-9-10 Burpee Box Jumps 24/20
Cap: 17 min
Extras: LIFT ie. Muscle and Strength
a1: Strict Ring Dip or Ring Push Up 3x8 (not if you have done strength section of class)
a2: Overhand bar pullup Accumulate 25 reps in 3-5 sets. (Not if you have done strength section of class)
b1: Dual DB Zottman curl. Rest-pause accumulate 25 reps in 3-5 sets.
b2: Hanging Hip Taps (show control) 3x10 (5p/s)
b3: S-Waves 3x30 seconds
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 is the second week of our 4-week training cycle. For this 4 weeks, we will need to be prompt in getting out a KB straight after the briefing so we can start the KB Warm Up. Then we will get into out hinge deadlifts. Hinge deadlift is a new one for Creature. It is similar to what many may know as a "stiff-leg deadlift". The main difference though is that you will have soft-knees (not locked out) and you may have a slightly globally flexed position. As long as your are braced through the midline, and this spine shape does not change during the deadlift, then everything is A-ok. We perform this exercise because it helps encourage true-hinge mechanics and work the hamstrings. Cues of value include keeping your pecs and lats engaged to keep the bar close to your body, keeping your knee-caps facing forward, and not extending your spine at the top of each repetition but rather staying in a slightly fliexed positon. You will find this reduces the total range-of-motion but keeps the tension in the lats, obliques and hamstrings which is where we want it. Emphasis is on proper execution of the hinge here with no spinal movement. If done correctly you will not have to go heavy and will still get nice sore hammies the next day. Don't be surprised if the coach tells you to go lighter while you are learning to execute the movement correctly.
The metcon is a 16 min EMOM. We are getting some quality unilateral, poserior chain and midline work.
Warm Up
2 rounds per side with single KB
10 SA Russian KB Swing
10m SA Suitcase carry
Hinge Deadlift
3x8
Metcon
20 min EMOM
1: 20/15 cal schwinn or 15/10 cal row/rogue
2: 12 Dual DB FR Walking Lunge
3: 8 Box+Ring Hamstring Curls
4: 2-5 Strict TTB
Scoring: Rounds and Reps
Extras: LIFT ie. Muscle and Strength
Dual DB SL step up 3x8 p/s
Strict TTB 3x2-5 reps (not if done the metcon)
Mini-Banded Cha Chas for glutes 3x20 p/s
Shin Raises with KBs 3x20
Toe Crawl 3sets to failure
Extras: FLEX ie. gymnastics
Strict TTB, progressions or variations.
Stretch
2 min side-split
Prehab and Posture
Full Body CARs
Thursday
Brief
This week we have a 10min gymnastics strength EMOM. Strict HSPU (or box/pike HSPU) and 10 ring rows.
Then the metcon is a long aerobic one. If you cannot perform 100 DUs perform 200 single skips.
Warm Up
3x10 sec wrist-extension lift-offs
Animal Flow
Gymnastics
10 min EMOM
1: 5-10 SHSPU
2: 10-15 Ring Rows
Metcon
22 min AMRAP
400m run
100 DUs
40 Wall Balls 20/14
Scoring: AMRAP
Extras: LIFT ie. Muscle and Strength
a1: Dual DB Z-Press 3x8
a2: SA DB Row 3x20
b1: DB Wrist Ext 2x20 p/s
b2: Hanging Hip Taps (show control) 3x10 (5p/s)
b3: Blackburns 3x30 seconds
Extras: FLEX ie. gymnastics
HS Hold, progressions or variations.
Stretch
2 min table-top
Prehab and Posture
Full Body CARs
Friday
Brief
We will be working on various Clean variations over the next 4 weeks. No particular strucutre with the progressions, but rather exploring variations/positions of the lift.
The metcon is a For time WOD.
Warm Up
In pairs alternating exercise by exercise for 3 rounds each
4 SB clean to alt shoulder
10m SB bear-hug carry
8 SB bear-hug squats
Clean
3 working sets: 3 hang clean pull + 1 hang squat clean
10 min cap.
Metcon
For time
10 rounds for time
1 DB TGU p/s 22.5/15
8 alt DB snatch
Cap: 18 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 strucutre with the progressions, but rather exploring variations/positions of the lift.
The metcon is an opportunity to work on barbell cycling and gymnastics cycling. The goal is to get consistent Bar MU reps each of the 5 rounds so think about how to break your reps up appropriately. Perform jumping Bar MUs if needed.
Warm Up
2 rounds:
10m Lizard Crawl
5 squat to stand
then
Empty barbell Warm Up
Snatch
3 working sets: 3 Snatch lift-off + 1 squat snatch
10 min cap
Metcon
10 min
1min on:1min off for 5 rounds
Buy in each interval with 5 TNG Power Clean
into AMRAP Bar MUs
Scoring: 5 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
This is a 25min AMRAP workout. Each round you and your partner will run 400m together. Then break the other work up between you however you like.
Warm Up
2 rounds:
10m Lizard Crawl
5 squat to stand
Metcon
25 min AMRAP
Working in pairs
Run 400m together
Accumulate 20 SB Clean and Jerk between eachother
Accumulate 200m Dual KB Farmer Carry between each other
Accumulate 60 Band Pullaparts between each other
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:
45sec hip CARs p/s
45 sec shoulder CARs p/s
then
Empty barbell snatch warm up
Snatch
2 Squat Snatch every 90 seconds for 6 sets
Hang Power Clean and Jerk
10min EMOM
3 TNG reps
Weightlifting 2
Warm Up
2 rounds:
1 KB TGU p/s
10 Goblet Squats
then
Empty barbell warm up
Clean
2 Squat Clean every 90 seconds minute for 6 sets
Hang Power Snatch
10min EMOM
3 TNG reps