Monday
Brief
This week is the first week of our new 4 week cycle. We will use this as an opportunity to deload in intensity (weight) and volume on the squat. Perform 2 sets of 5 reps at 65% of your back squat 1RM. Also add a 1 second pause in the bottom of each squat rep.
For the metcon, we will perform our BURN: Lactic Endurance benchmark test today because we have extra time with the shorter strength section. Due to limited rowers, heats will need to stagger 2-3 minutes apart. It is a good idea to warm up effectively before this metcon and also be sure to COOL DOWN after this workout so you don't feel rubbish for the rest of the day. When you finish the workout, do your best to stand up and walk around. If you can, jump on the bike and do a good 5-10 minutes of gentle aerobic activity. You can also try slowly sipping on sugars after the workout if you feel like crap. Be sure to log your scores in Wodify for performance tracking. Pacing recommendation for the WOD: row at approximately 80% (no harder) so that you can jump off the rower relatively fresh and hit the burpees as fast as possible. This workout is won in the burpees, not the row.
If class finishes early, feel free to perform the LIFT Extras.
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
10 back squat at 30%
10 back squat at 50%
Back Squat
2x5 at 65% deload
Tempo 21X2.
Pause 1 second in bottom of squat.
Metcon
BURN: Lactic
3 min AMRAP
40/30 cal row
AMRAP Bar Facing Burpees
Must 2-foot jump back and up for burpee and 2-foot jump over bar
Scoring: 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
Deload = light/easy sets
Dual DB RDL 2x6
Dual DB FR Alt Step Up 2x12 (6p/s)
Dual Calf Raise onto big toe 2x10
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 first week of our new 4 week cycle. We will use this first week as an opportunity to deload in intensity (weight) and volume. Perform 2 sets of 5 reps at 65% of your strict press 1RM. Make sure you pause at the shoulders each rep. Do not bounce. We want to build shoulder strength at the bottom range.
The metcon is a 20min AMRAP. Restart from the 3 pull-ups each time you get back from the 400m run and try to get the same number of rounds/reps each of the 4 rounds. The pull-ups may be kipping or strict. If you cannot perform pull-ups, please perform jumping pull-ups for this workout.
Warm Up
Open-palm Wrist CARs
Animal Flow
Warm Up Sets
5 empty barbell strict press
10 strict press at 30%
10 strict press at 50%
Strict Press
2x5 at 65% deload
Superset
2x5 underhand bent row
Metcon
20 min AMRAP
At the 0:00, 5:00, 10:00, 15:00 mark 400m run
In other time restart AMRAP
3 Pullups
6 KB Swing 24/16
9 air-squat
Scoring: 4 rounds for reps
Extras: LIFT ie. Muscle and Strength
Deload = light/easy sets
Dual DB Alt Hammer Curl 2x20 (10 p/s)
Trap Raise 2x10 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 first week of our new 4 week cycle. We will use this first week as an opportunity to deload in intensity (weight) and volume. Perform 2 sets of 5 reps at 65% of your deadlift 1RM. 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.
In the metcon you will be in teams of 3. Trying to accumulate as many calories as you can in your team. You can swap whenever you like on the bike/rower. Your team must perform 4 sandbag clean to shoulder every minute, including the 0:00 mark. Anyone in the team can perform these 4 reps.
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
2x5 at approx 65%
Tempo 2020
Metcon
21 min
AMRAP cals on bike/rower in groups of 3
every minute the team must complete 4 SB clean to shoulder 45/36 kg
Scoring: Calories
Extras: LIFT ie. Muscle and Strength
Deload = light/easy sets
SL box+ring hamstring curl 2x6 reps
Reverse crunch 2x10 easy reps
Eugene Teo Single foot balance + running man 2 easy sets p/s
Extras: FLEX ie. gymnastics
Strict TTB, progressions or variations.
Stretch
2 min side-split
Prehab and Posture
Full Body CARs
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's gymnastics skill focus is on Muscle ups. Everyone will do the first 2 exercises to warm up effectively and also work on the MU positions, and then for the 3rd exercise there will be 2 groups, one performing MU transitions, and the other performing muscle-ups.
The metcon will be a real test of shoulder stability and endurance.
Warm Up
3x10 sec wrist-extension lift-offs
Animal Flow
Gymnastics
In groups of 3 rotate through:
3 sets of 5-15sec top of ring dip hold straight into 5-15 sec bottom of dip hold (push-up or dip position)
then
3 sets of 5-10 false-grip ring row/pullups
then
3 sets of kipping MU transitions (feet on floor) OR 3 submax sets of ring MUs.
Metcon
For time
10 rounds
4 HR Burpees
4 Right arm DB STOH 22.5/15
4 Right arm OH walking lunge
4 HR Burpees
4 left arm STOH
4 left arm OH walking lunge
Cap: 22 min
Scoring: Time
Extras: LIFT ie. Muscle and Strength
Deload = light/easy sets
Dual DB Chest Press 2x6
Overhand Bar Pullups 2x easy sets of approx 5-10 reps. Use band if necessary.
Poliquin seated external rotation 2x10 p/s
Wrist Extension with DB 2x10 reps p/s
Extras: FLEX ie. gymnastics
HS Hold, progressions or variations.
Stretch
2 min table-top
Prehab and Posture
Full Body CARs
Friday
Brief
Today we are running through a 3-position clean complex. That means 1 squat clean from positon 1, 1 squat clean from position 2 and 1 squat clean from position 3 (the floor) all unbroken.
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: 3-Position Clean
Metcon
18 min EMOM
1: 20-60 DUs
2: 10-20 Wall Balls 20/14 (Rx+ 30/20)
3: 2-5 Strict TTB
Scoring: 18 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.
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: 3-position snatch
Metcon
12 min AMRAP
round for round in pairs
5 Hang Power Clean and Jerk 50/30
5 TTB (Rx+ 8 TTB)
Scoring: 6 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
Box no higher than 20inch for this workout.
Warm Up
2 rounds:
3 static inchworm plus pushup
6 jumping alternating lunge
3 deck squat
Metcon
25 min AMRAP
Run 1km on the 0:00 and 10:00, then 400m on the 20:00
in other time continuous AMRAP
10 (5p/s) alternating box step ups with single KB
10 (5L, 5R) SA KB Snatch
5 Ring Pullups or 10 Ring Rows
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: 3 Power Snatch + 1 pause overhead squat
Thrusters
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: 3 push press + 1 split-jerk
Front Squat
3x3 at 80%.
For EVERY REP, pause for 7 seconds in the bottom and 15 at the top seconds holding the bar in front rack.