Monday

Brief
This week is the second week of our new 4 week cycle. We will perform 5,5,5+ reps at 60, 65, 70% of your back squat 1RM. The final 5+ set at 70% means that you should go for as many reps as you can in 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 10 reps on the final set. However if you're feeling fatigued, then you might just do 5 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
10 back squat at 30%
10 back squat at 50%

Back Squat
5,5,5+ at 60,65,70
Tempo 11X2.
Pause 1 second in bottom of squat.

Metcon
15 min EMOM
1: 20/15 cal schwinn 15/10cal row/rogue
2: 12 (6p/s) Front Foot Elevated reverse lunge with DBs in FR @ heavy
3: 6 Box+Ring Hamstring Curl

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 4x6
Dual DB FR Alt Step Up 4x12 (6p/s) (not if you have done strength section of class)
Dual Calf Raise onto big toe 4x10

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 second week of our new 4 week cycle. Perform 4 sets of 6 strict press at approx 75% of your 1RM. Make sure you pause at the shoulders each rep. Do not bounce. We want to build shoulder strength at the bottom range. The third week will be 4x7 at the same weight. Fourth week will be 4x8 at the same weight. We are supersetting our strict press with an underhand bent row. 4x10 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. In week 3 we will perform 4x11 rows at the same weight. Week 4 we will perform 4x12 reps at the same weight.
The metcon is for time workout. If you cannot perform DUs perform 400 single skips. For an Rx workout, the pullup bar should be outside the reach of your hands so you have to jump to the bar.

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
4x6 at approx 75%
Superset
4x10 underhand bent row.
Pause at belly-button each row rep.

Metcon
For time:
1km run
200 DUs
30 Burpee Pullups

Cap: 14 min

Scoring: Time

Extras: LIFT ie. Muscle and Strength
Dual DB Alt Hammer Curl 4x20 (10 p/s)
Trap Raise 4x10 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 second week of our new 4 week cycle. Perform 4 sets of 6 reps at approx 70% 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. Week 3 we will perform 4x7 at the same weight. Week 4 we will perform 4x8 at the same weight.
In the metcon you will be in teams of 3. Trying to accumulate as many wall balls as you can in your team. You can swap whenever you like on the wall balls. Your team must perform 10 alternating DB Snatch every minute. Anyone in the team can perform these 10 reps. There are Rx+ loads for the wall ball and also Rx++ loads for the dumbbell.

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
4x6 at approx 70%
Tempo 2020

Metcon
16 min AMRAP
In teams of 3
Wall Balls 20/14 (Rx+30/20)
every minute one person in the team must complete 10 alt DB Snatch 22.5/15 (Rx++ 32.5/20kg)

Scoring: Reps

Extras: LIFT ie. Muscle and Strength
SL box+ring hamstring curl 4x6 reps (or slider/fit-ball curls if attended on Monday)
Reverse crunch 4x10 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. Then the metcon will you in pairs. You can break the work up however you like between you and your partner. You must jump over the bar for it to count as Rx. However you can step up-down on the burpee if you wish.For those who previously experienced shoulder discomfort while push-jerking the sandbag overhead, do not jerk the bag or force the overhead position. Just push press the bag slightly out in front of the body so you can keep your shoulders and midline in a healthier position.

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 high-pull + 1 power clean + 1 hang squat clean

Metcon
For time
In pairs
Break work up however
50-40-30-20-10 Sandbag facing burpee over
25-20-15-10-5 Sandbag clean and jerk 45/36

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 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 snatch high-pull+1 Power snatch+ 1 hang squat snatch

Metcon
For time
In pairs complete each round each round for round
9-8-7-6-5-4-3-2-1 Hang Power Snatch 50/30
1-2-3-4-5-6-7-8-9 Pullups (Rx+ CTB)

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: 10 Dual DB FR Walking Lunge + 10 Dual DB Front Squat
3: 10 Dual DB Floor Press + 10 alt Renegade 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: 2 Power Snatch + 2 pause overhead squat

Hang Power Clean and 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: 2 push press + 2 split-jerk

Front Squat
3x3 at 85%.
For EVERY REP, pause for 7 seconds in the bottom and 15 at the top seconds holding the bar in front rack.

September 30 - October 5