February 25 - March 2

Monday

Warm Up
20m Lizard crawl
1 min hip CARs p/s
30 sec ankle CARs p/s
5 kneeling jump into squat jump

Back Squat in at least 5 sets, build to a heavy 3
Superset archer Ring Row 5x14 (7p/s)
20 min cap here.


Metcon
For time
40 SA DB Snatch 22.5/15 (Rx+ 32.5/20)
30 Burpees
20 SA DB Snatch
10 Burpees

Cap: 10 min

Cool Down
Spiderman + foot lift-offs

Tuesday


Warm Up

Animal Flow
then
Warm Up Barbell and Metcon Skills

Metcon
Every 5 min for 30 min (6 rounds)
Run 400m
10 Barbell Thrusters 95/65 (Rx+ 115/75)
20 KB Swing 24/16 (Rx+ 32/24)
15 CTB/TTB (alternate exercise each round)

Pick a weight that allows you to go unbroken on the thrusters and KB swing.
You should perform 3 rounds of CTB and 3 rounds of TTB.
Stagger second wave 2 mins later if need be.
Bondi can substitute run for 40/30 cal row/bike if necessary.


Cool Down
Thread the needle

Wednesday

Warm Up
5 Inchworm
then
10 SL Snatch-grip RDLs p/s
10 sumo good-morning

Sumo Deadlift
5 reps OT3 min for 3 sets.
Pause just below knee for 1 second on way up then 2 second negative and reset on floor.
Build in weight.
Spend only 15 mins here including warm up.

Metcon
Team Grunt Work. 5 min AMRAP on each station in teams of 2-3.
1: Devils Press. AHAP.
2: SB Clean to shoulder. AHAP.
3: KB SA OHS or KB SA Thruster. AHAP.

AHAP = As heavy as possible.
Devils Press = Dual DB Burpee + Dual DB Hang Snatch


Cool Down
Pigeon

Thursday

Warm Up
20m gymnastics bear-crawl
then 30sec wrist CAR/s p/s

Gymnastics
10 min workshop on KHSPU progressions
Advanced perform 5 min every minute 2-6 KHSPU. Add deficit if possible.

Metcon
18 min E2MOM
1: 40/30 cal schwinn. 30/20 cal row/assault.
2: 50-200 DUs
3: 5-15 Bar MUs

Scale to jumping bar MUs.
If you don't have DUs, have 1 attempt at the start of each interval, then go to singles.


Midline
Bicycle crunch 3 sets of 30 secs on: 30 secs off

Friday

Warm Up
Animal Flow
then
Empty barbell warm up

Metcon
30 min
90 sec on:90sec off for 10 rounds
Buy in each interval with
3 Hang Squat Clean
into AMRAP
10 Dual DB by side Reverse Lunge 22.5/15
6 Dual DB Push Press

Start from the beginning each round.
Try for negative splits, ie. an extra rep each round.


Cool Down
Pretzel

Saturday

Warm Up
Game: 40 (20 p/s) Side to side footy passes with wall balls.
then
2 rounds:
10 twisting bear
10 static spiderman lunge

Overhead Squat
Complex: Clean and jerk to back rack into 10 narrow OHS
15 mins to build to quality.

Metcon
For time
Buy in 50 HR Burpees
into
30-20-10
SA KB Hang Clean and Jerk 24/16 (Rx+ 32/24) (alt sets of 5)
CTB

Cap: 15 min

Cool-Down
Hammy floss

Farm Fit

Warm Up
5m toe walking
5m heel walking
5m outside foot walking
5m inside foot walking
5m internally rotated walking
5m externally rotated walking
10 backwards arm swings
10 walking lunge + high knee onto toe
10m A-Skips

Metcon
20 min AMRAP
400m run
50m Dual KB Farmers Carry
5 SB Push Press with pause overhead
10 mixed-grip pullups

Endurance

Warm Up
2 rounds:
10m walking lunge into high knee on toe
10 sec bunny hops
10 double arm backwards arm swings
10m A-Skip

Metcon

30 min Nasal breathing cardiac output. Change stations every 2 mins
Row/Bike
Box Step up. Add weight if necessary.
Wall Balls
DU
SA DB Hang Snatch (5R, 5L etc)

Weightlifting 1

Warm Up
10m spiderman crawl + T-Rotation
then 2 rounds:
StrongFit shoulder openers
StrongFit Bicep Openers
then
empty barbell snatch Warm Up

Snatch

Position 1. Build to 3x2

Hang Power Clean and Jerk
Barbell Cycling
2 Bar facing burpee + 8 Push Jerk
Rest 2 mins
4 bar facing burpee + 6 Push jerk
Rest 2 mins
6 bar facing burpee + 4 push jerk
Rest 2 mins
8 bar facing burpee + 2 push jerk

Heavier each set.

Weightlifting 2

Warm Up
10m Lizard Crawl then 2 rounds:
StrongFit shoulder
Openers
StrongFit Bicep
Openers
then
Empty Barbell Split Jerk warm up

Split Jerk
2 Push Press + 1 split jerk

Power Snatch
Barbell Cycling
2 Bar facing burpee + 8 Hang Power Snatch
Rest 2 mins
4 bar facing burpee + 6 Hang Power Snatch
Rest 2 mins
6 bar facing burpee + 4 Hang Power Snatch
Rest 2 mins
8 bar facing burpee + 2 hang power snatch

Heavier each set

February 18 - 23

Monday

Warm Up
20m Lizard crawl
1 min hip CARs p/s
30 sec ankle CARs p/s
5 kneeling jump into squat jump

Back Squat in at least 5 sets, build to a heavy 4
Superset archer Ring Row 5x12 (6p/s)
20 min cap here.

Metcon
OT3min for 4 sets
Schwinn 10-25cal, Assault/Row 10-20 cal (45sec cap)
10 Dual DB Box Step Over 22.5/15 (no higher than 20 inch box)
10 Dual DB Hang Squat Clean

Cap 45sec on bike/row
Stagger wavers 1 min apart


Cool Down
Spiderman + foot lift-offs

Tuesday

Warm Up
Animal Flow
then
Warm Up Barbell and Metcon Skills

Metcon
40 min
2 min on: 2 min off for 10 rounds
Buy in each interval with
5 Barbell Power Clean 115/75 (Rx+ 135/95)
into AMRAP
15 Wall Balls 20/14
5 CTB

Start from the beginning each round. Try for negative splits, ie. an extra rep each round.

Cool Down
Thread the needle

Wednesday

Warm Up
5 Inchworm
then
10 SL Snatch-grip RDLs p/s
10 sumo good-morning

Sumo Deadlift
4 reps OT2min for 4 sets.
Pause just below knee for 1 second on way up then 2 second negative and reset on floor.
Build in weight.
Spend only 15 mins here including warm up.

Metcon
In pairs
15min. 3 mins on each station. Only once. Any order
1) Run 400m together
2) 20-40 alt SB clean + push press
3) 40-60 Dual DB Front Rack Walking Lunge
4) Bike 40-80 cals
5) 30-90 Dual KB Hang Snatch (sub for KB Swing)

Break most exercises up however.


Cool Down
Pigeon

Thursday

Warm Up
20m gymnastics bear-crawl
then
30sec wrist CAR/s p/s

Gymnastics
10 min workshop on Pistol Squat progressions
Advanced perform 5 min every 30 seconds 2-8 alt Pistols.

Metcon
For time
Buy in: 200 DUs
then 3 rounds:
15 TTB
10 Ring Dips
then buy out 200 DUs

Scale Ring Dips to Push Ups


Midline
3 sets of 2 dragonfly or slow reverse crunch negative

Friday

Warm Up
Animal Flow
then
Empty barbell warm up

Metcon
30 min
90 sec on:90sec off for 10 rounds
Buy in each interval with 1 Squat Clean + 1 Hang Power Clean
into AMRAP
10 burpees
10 (5 p/s) SA DB Snatch

Start from the beginning each round. Try for negative splits, ie. an extra rep each round.


Cool Down
Pretzel

Saturday

Warm Up
Game: Hand slaps
then
2 rounds:
10 twisting bear
10 static spiderman lunge

Snatch
Complex: Hang Squat Snatch + Power Snatch + OHS
15 mins to build to quality heavy.

Metcon
For time
Run 1km
then 3 rounds:
20 KB Swing 24/16 (Rx+ 32/24)
10 SHSPU Scale to pike HSPU

Cap: 15 min


Cool-Down
Hammy floss

Farm Fit

Warm Up
5m toe walking
5m heel walking
5m outside foot walking
5m inside foot walking
5m internally rotated walking
5m externally rotated walking
10 backwards arm swings
10 walking lunge + high knee onto toe
10m A-Skips

Metcon
24min
OT2min for 4 rounds
1) Run 400m
2) 10 Dual DB Floor Press + 10 alt renegade rows
3) 20 (5R, 5L etc) SA KB Thruster

Endurance

Warm Up
2 rounds:
10m walking lunge into high knee on toe
10 sec bunny hops
10 double arm backwards arm swings
10m A-Skip

Metcon
30 min Nasal breathing cardiac output. Change stations every 2 mins Row/Bike
HR Burpee
KB Swing
DU
HR Burpee

Weightlifting 1

Warm Up
10m spiderman crawl + T-Rotation
then 2 rounds:
StrongFit shoulder openers
StrongFit Bicep Openers
then
empty barbell snatch Warm Up

Snatch
Tall Snatch build to 3x3

Push Jerk
Barbell Cycling
2 Bar facing burpee + 8 Push Jerk
Rest 2 mins
4 bar facing burpee + 6 Push jerk
Rest 2 mins
6 bar facing burpee + 4 push jerk
Rest 2 mins
8 bar facing burpee + 2 push jerk

Heavier each set.

Weightlifting 2

Warm Up
10m Lizard Crawl
then 2 rounds:
StrongFit shoulder Openers
StrongFit Bicep Openers
then
Empty Barbell Split Jerk warm up

Split Jerk
Complex. 3 jerk drives + 1 split jerk

Hang Power Snatch
Barbell Cycling
2 Bar facing burpee + 8 Hang Power Snatch
Rest 2 mins
4 bar facing burpee + 6 Hang Power Snatch
Rest 2 mins
6 bar facing burpee + 4 Hang Power Snatch
Rest 2 mins
8 bar facing burpee + 2 hang power snatch

Heavier each set.