April 29 - May 4

Monday

Brief
We are in our fourth week of this 4 week-training cycle. Today we have box squats with a 2-second lowering, 1-second pause, drive up for power, and 2-second breath-and-brace before descending for your next rep. The emphasis is on a powerful concentric phase of the lift. Less reps than last week but add weight to the barbell. If you were not here last week, choose a weight that is challenging but still allows you to move with power. There should be no sticking points through the rep. Use plate stacks on box-squats for safety. Perform 2 depth-jumps between each set. Stand on a 20inch box. Step off the box, land and recoil/spring straight back up into vertical jump.

Warm Up
Hip Flow

Box Squat
4x3 OT3min @ heavier than last week. Tempo 21X2.
Box Squat emphasis on controlled negative and then powerful concentric.
Perform 2 depth-jumps between each set.

Metcon
For time:
1km run
50 KB Swing 24/16 (Rx+ 32/24)
40 alternating box step ups with KB (hold anyway)
30 SA KB Thruster (5L, 5R etc)

Scoring: Time

Cap: 15 min

Extras: Fitness
2nd week of Maximum Aerobic Power Cycle 30 mins continuous circuit on bike/rower/ski/run

Extras: Muscle and Strength
Front-foot elevated reverse lunge. DBs by side. 4x10 p/s
Hamstring Slider/fitball curl 4x8
Pike leg lifts 3x12
Calf Raise onto big toe. add weight if easy. 4x17
Shin raise with KBs 3x12

Stretch
90 90 internal + external 2 min static + 3x10sec PAILs/RAILs/Relax

Prehab and Posture
Full Body CARs

Tuesday

Brief
We are in our fourth week of this 4 week cycle. We have jerk-width bench press with a 2 second lowering, 1 second pause on the t-shirt (keep tension so it doesn't sink into chest), 1 second drive up, and 1 second pause before the next rep. Use plate stacks with abmats on top for benches if necessary. Superset with bent-over Rear-delt fly. If you were here last week, use the same weights as last week and just add a repetition to each set. The class will partake in a coach-led empty barbell push jerk warm-up together and then warm up the metcon-skills before the metcon. In the metcon, share a barbell warm-up with a friend and work in the opposite 30 sec window if necessary. This is the last week of this Metcon cycle.

Warm Up
Animal Flow

Jerk-Width Bench Press
4x8 OT3 min. Tempo 2111.
Superset: Rear Delt Fly 4x12

Warm Up
Empty barbell warm up
Warm Up Metcon skills

Metcon
20min
20 rounds of 30sec on:30sec off
Buy in each interval with 3 Barbell Hang Clean and Jerk 45/30 (no Rx+)
into
AMRAP
Burpees to target

Scoring: each round, 20 rounds for reps

Aim for same score each round.

Extras: Muscle and Strength
4x8 Dual DB Z-Press
4x8 p/s SA DB Row on bench/box
4x10 (20 p/s) alternating hammer curl
3x12 DB wrist extension

Stretch
Wrist extensions 2 min static into 3x10sec PAILs/RAILs/Relax

Prehab and Posture
Full Body CARs

Wednesday

Brief
We are in our fourth week of this 4 week cycle. We will perform the metcon before the strength section. The metcon should be at no higher than 80% effort. We want to keep this aerobic and submaximal. We have picked exercises in the metcon which will promote blood flow to the areas we want to be warm for our deadlifts, without fatiguing them. No scoring on today's metcon. We then have conventional deadlifts with a 3 up, 3 down tempo. No pause at the top or bottom of the rep. Continuous movement.

Warm Up
Warm Up Running and Metcon Skills

Metcon
20 min EMOM
1: 20/15 cal schwinn.15/10 cal row/assault.
2: 10 Dual KB by side walking lunge
3: 10 SB Bear Hug-Squats
4: 10 ring row

Scoring: No measure

Keep lunges strict (ie. no swinging KBs for momentum)

Deadlift
4x5 OT3min @ heavy. Tempo 3030.
Superset 4x7 Box+Ring Hamsting Curl

Extras: Fitness
Nasal breathing circuit bike/row/run/ski 10-30mins

Extras: Muscle and Strength
Dual DB Front Rack Lateral Step up 4x10 p/s
Nordic negatives 6x2
Dragonfly 6x2
Bottom of squat Calf Raise onto big toe 4x17

Stretch
Hamstring 2 min static + 3x10 sec PAILs/RAILs/Relax

Prehab and Posture
Full Body CARs

Thursday

Brief
Today we focus on Kipping Ring Dips for our gymnastics workshop. If you are advanced you can perform a Dip EMOM instead.
The metcon is a 20min partner AMRAP. The partner not on the run will perform Double unders and SHSPU while waiting.

Warm Up
Animal Flow

Gymnastics
10 mins workshop Kipping Ring Dips.
If advanced perform 3-8 Kipping Dips every 30 seconds for 5 min.

Metcon
20 min Partner AMRAP
Round for round
400m run
The other partner performs 30-50 DUs and 2-10 SHSPU while waiting.

Scale SHSPU to Pike/Box HSPU

Scoring: Rounds and Reps

Stretch
Kneeling shoulder extension 2min static + 3x10sec PAILs/RAILs/Relax

Prehab and Posture
Full Body CARs

Friday

Brief
Today's metcon is a 30min partner AMRAP round for round.

Warm Up
15m forwards bear crawl
15m reverse bear crawl
1 min hip CARs p/s
1 min ankle CAR/s p/s
then
Empty barbell warm up
then
warm up metcon skills

Metcon
30min Partner AMRAP
Round for round
2 Squat Clean 60/40 (Rx+ 70/45)
5 Pullups
15 Wall Balls 20/14

Scale Pullups to jumping pullups

Scoring: Rounds and Reps

Stretch
Twisted lizard 2 min static + 3x10 sec PAILs/RAILs/Relax

Prehab and Posture
Full Body CARs

Saturday

Brief
The snatch complex today will feature a power snatch with pause in receiving position (to drill proper receiving position with hips back in a 1/4 squat) and a squat snatch with pause at the knee on the pull (to drill staying over the bar on the pull).

Warm Up
2 rounds:
6 static spiderman rotation passing through bottom of squat
6 downdog to divebomber
then
Empty barbell warm up

Snatch
15 mins to complete 3 moderate sets of complex: 1 Power snatch with pause in receiving position + 1 squat snatch with pause at knee on pull

Metcon
For time:
Buy in: 30 DB facing burpee over
then
3 rounds:
20 alt DB Snatch 22.5/15
10 Bar MUs
then
Buy out: 30 DB facing burpee over

Scoring: Time

Cap: 15 min

Scale to jumping bar MUs

Stretch
Kneeling shoulder flexion 2 min static + 3x10sec PAILs/RAILs/Relax

Prehab and Posture
Full Body CARs

Farm Fit

Warm Up
2 rounds:
6 static spiderman rotation passing through bottom of squat
6 downdog to divebomber

Metcon
20min AMRAP
400m run
6 Dual DB Burpee
6 Dual DB Hang Clean and Push Press
12 Dual DB Renegade Row
12 V-Snaps

Extras: Muscle and Strength
4x16(8p/s) Tall-Kneeling Dual KB Alternating OH Press
4x8 Dual DB Floor Press
4x20 (10 p/s) DB Renegade Row
4x12 banded tricep pressdown
4x17 band pullapart

Prehab and Posture
Full Body CARs

Farm Strength

Warm Up
3x2 (1p/s) TGU with empty barbell

Farm Strength
a: 3 heavy sets of tyre complex: 30m backwards drag straight into 30m forwards drag

b: 4x7 p/s SA BB bench. Same weight as last week.

c: 4x7 p/s SA DB row with hand on box. Same weight as last week

Endurance

Warm Up
5 min AMRAP for quality
30 DUs
5 Downdog to divebomber
10 static reverse lunge
5 deck squats

Metcon
In groups of 2-3
Perform 20 mins AMRAP cals on bike/rower.
Perform 5 HR burpees every time you hop off the bike/rower.

Weightlifting 1

Warm Up
30 sec p/s shoulder CARs
30 sec p/s hip CARs
then
empty barbell snatch warm up

Squat Snatch
In 15 mins complete 3 moderate-heavy sets of complex: 1 Snatch lift-off + 1 Squat Snatch with pause in receiving positon

Power Clean
10 min E2MOM (5 sets)
15 Wall Balls 20/14 + 5 TNG Power Clean

Weightlifting 2

Warm Up
30 sec shoulder CARs p/s
30 sec hip CARs p/s
then
empty barbell overhead warm up

Split Jerk
1n 15 mins complete 3 moderate-heavy sets of complex: 1 push press with pause in dip + 1 split jerk with pause in receving position

Power Snatch
10 min E2MOM
Set 1: 5 Power Snatch + 1 OHS
Set 2: 4 Power Snatch + 2 OHS
Set 3: 3 Power Snatch + 3 OHS
Set 4: 2 Power Snatch + 4 OHS
Set 5: 1 Power Snatch + 5 OHS

April 22 - 27

Monday

Brief
We are in our third week of this 4 week-training cycle. Today we have box squats with a 2-second lowering, 1-second pause, drive up for power, and 2-second breath-and-brace before descending for your next rep. The emphasis is on a powerful concentric phase of the lift. Use the same weight as you used on the box squat last week but add an extra repetition each set. If you were not here last week, choose a weight that is challenging but still allows you to move with power. There should be no sticking points through the rep. Use plate stacks on box-squats for safety. Perform 2 depth-jumps between each set. Stand on a 20inch box. Step off the box, land and recoil/spring straight back up into vertical jump. In the metcon, for the "burpee jump over dumbbell and back", this means, perform a burpee facing your dumbbell (perpendiular) when you stand up from the burpee, jump over the dumbbell, land on the other side, then jump backwards back over the dumbbell from where you came from, and that is considered 1 repetition.

Warm Up
Hip Flow

Box Squat
4x4 OT3min @ same weight as last week. Tempo 21X2.
Box Squat emphasis on controlled negative and then powerful concentric.
Perform 2 depth-jumps between each set.

Metcon
For time:
20 Burpee facing dumbbell and back
50 alternating SA DB Snatch 22.5/15
20 Burpees facing dumbbell and back
50 SA DB Thruster (5L, 5R, etc)
20 burpee facing dumbbell and back

Cap: 15 min

Rx+ 32.5/20

Extras: Fitness
Maximum Aerobic Power 60 mins continuous circuit on bike/rower/ski/run

Extras: Muscle and Strength
Front-foot elevated reverse lunge. DBs by side. 4x9 p/s
Hamstring Slider/fitball curl 4x7
Pike leg lifts 3x11
Calf Raise onto big toe. add weight if easy. 4x16
Shin raise with KBs 3x11

Stretch
90 90 internal + external 2 min static + 3x10sec PAILs/RAILs/Relax

Prehab and Posture
Full Body CARs

Tuesday

Brief
We are in our third week of this 4 week cycle. We have jerk-width bench press with a 2 second lowering, 1 second pause on the t-shirt (keep tension so it doesn't sink into chest), 1 second drive up, and 1 second pause before the next rep. Use plate stacks with abmats on top for benches if necessary. Superset with bent-over Rear-delt fly. If you were here last week, use the same weights as last week and just add a repetition to each set. The class will partake in a coach-led empty barbell push jerk warm-up together and then warm up the metcon-skills before the metcon. In the metcon, share a barbell warm-up with a friend and work in the opposite 90 sec window if necessary.

Warm Up
Animal Flow

Jerk-Width Bench Press
4x7 OT3 min. Tempo 2111.
Superset: Rear Delt Fly 4x11

Warm Up
Empty barbell warm up
Warm Up Metcon skills

Metcon
20min
10 rounds of 60sec on:60sec off
Buy in each interval with 5 Barbell 3 Power Clean @ 50/35 (Rx+ 60/40)
into
AMRAP
Wall Balls 20/14 (Rx+ 30/20)

Aim for same score each round.

Extras: Muscle and Strength
4x7 Dual DB Z-Press
4x7 p/s SA DB Row on bench/box
4x9 (18 p/s) alternating hammer curl
3x11 DB wrist extension

Stretch
Wrist extensions 2 min static into 3x10sec PAILs/RAILs/Relax

Prehab and Posture
Full Body CARs

Wednesday

Brief
Today will be a lighter more aerobic based day to stay fresh for the hero wod "Scottie" on ANZAC Day tomorrow.

Warm Up
Warm Up Running and Metcon Skills

Metcon
30 min AMRAP
400m run
10 alternating Single DB box step ups 22.5/15
10 SA DB Hang Snatch (5L, 5R)
10 SA DB Push Press (5L, 5R)
10 SA DB Chinese Row (5L, 5R)
10 sec hollow Hold

Set up plate stacks for boxes if necessary. Box height 24/20.

Extras: Fitness
Nasal breathing circuit bike/row/run/ski 10-30mins

Extras: Muscle and Strength
Dual DB Front Rack Lateral Step up 4x9 p/s
Nordic negatives 5x2
Dragonfly 5x2
Bottom of squat Calf Raise onto big toe 4x16

Stretch
Hamstring 2 min static + 3x10 sec PAILs/RAILs/Relax

Prehab and Posture
Full Body CARs

Thursday - ANZAC DAY

Brief
Hero WOD
"Scottie"
PAID THE ULTIMATE PRICE FOR HIS COUNTRY ON 21 OCTOBER 2012
Scott was known for his deadlifts and pull-ups that he was often seen doing at the gym and his ability to quickly complete a pack march which he still holds the Unit record for.
Scott was killed in action in Afghanistan on 21 October 2012 doing the job he loved.

Scott was a cheeky character often playing practical jokes with his mates and peers so this WOD hopes to capture his cheekiness.

This workout has included his favourite movements and a farmer’s carry. The farmer’s carry is to acknowledge his role as a combat engineer that required him to often carry heavy loads during a mission and due to the nature of his trade there was never time for rest.

Workout written by Quentin Paske and Rory Boyden.

Perform 2 separate heats of "Scottie" each class.

Metcon
"Scottie"
10 rounds – Time cap 18 minutes

1 round =
10m farmers carry to the pull up bar – 32kg Male 24kg Female
Then into
5 x Under grasp strict pull ups
Then into
10m farmers carry to the dead-lift bar – 32kg Male 24kg Female
Then into
5 x Burpees
5 x Dead-lift 120kg Men 80kg Female

Friday

Brief
Yesterday's hero WOD "Scottie" was a heavy and grip-intensive workout (pull-ups, farmers carry, deadlifts). Today we will minimise grip-work, because you likely have sore hands and fatigued forearms. We will keep the weights light-moderate on the front squat (after the heavy deadlifts yesterday). We will promote blood flow to the lats and posterior chain (with banded pulldowns and running) to recover from the pull-ups and deadlifts. If you performed "Scottie" yesterday, treat this metcon as a submaximal recovery piece. If you did not perform "Scottie" yesterday you can go heavier on the front squats and more intense on the metcon.

Warm Up
15m forwards bear crawl
15m reverse bear crawl
1 min hip CARs p/s
1 min ankle CAR/s p/s

Front Squat
3x5 @ moderate
Superset: 3x10-15 Straight arm lat pulldown with band attached to pullup bar.

Metcon
20 min AMRAP
400m run
50 DUs
15 Wall Balls 20/14

Stretch
Twisted lizard 2 min static + 3x10 sec PAILs/RAILs/Relax

Prehab and Posture
Full Body CARs

Saturday

Brief
The snatch complex today will feature a snatch lift-off (drive from floor to knee with a pause) + a squat snatch with a pause in the bottom of the squat. We perform snatch lift-offs to improve our pulling strength+position. We perform the pause in the bottom of the squat snatch to build stability in this position, and so we can correct ourselves if we are out of position. Ideally receive the barbell in the bottom of the squat as opposed to catching high and riding the barbell down.
Take note of the Rx+ and scaling options for the metcon.

Warm Up
2 rounds:
6 static spiderman rotation passing through bottom of squat
6 downdog to divebomber
then
Empty barbell warm up

Snatch
15 mins to complete 3 moderate sets of complex: 1 Snatch Lift-off + 1 Squat Snatch with pause in bottom of squat.

Metcon
For time:
5 rounds
5 left arm KB Hang Snatch 24/16
5 left arm KB Thruster
5 right arm KB Hang snatch
5 right arm KB Thruster
5 HSPU

Rx+ Perform SA OHS instead of Thruster
Rx++ Perform SHSPU
Scale KB Snatch to KB Hang Clean and Jerk
Scale HSPU to Pike HR Push Ups

Cap: 15 min

Stretch
Kneeling shoulder flexion 2 min static + 3x10sec PAILs/RAILs/Relax

Prehab and Posture
Full Body CARs

Farm Fit

Warm Up
2 rounds:
6 static spiderman rotation passing through bottom of squat
6 downdog to divebomber

Metcon
20min AMRAP
1 p/s KB TGU
15 KB Swings
10 HR Push Ups
10 SA KB Row with hand on box

Extras: Muscle and Strength
4x14(7p/s) Tall-Kneeling Dual KB Alternating OH Press
4x7 Dual DB Floor Press
4x18 (9 p/s) DB Renegade Row
4x11 banded tricep pressdown
4x16 band pullapart

Prehab and Posture
Full Body CARs

Farm Strength

Warm Up
3x2 (1p/s) TGU with sandbag or wallball/slam ball. Slow and controlled.

Farm Strength
a: 3 sets of 30m (2x15m) front rack yoke carry. (use barbell if yoke too heavy)

b: 4x6 p/s SA BB bench

c: 4x6 p/s SA DB row with hand on box

Endurance

Warm Up
Hip Flow
10 downdog to divebomber
warm up ankles/calves
warm up specific metcon skills

Metcon
30 min AMRAP
Nasal breating. Any order for exercises ust move for 30min.
40/30 cal schwinn
10 HR Burpees
30/20 cal row
10 Strict Pullups or ring rows
50 DUs
10 single DB alternating box step-ups
400m run
10 SA DB Thrusters (5L, 5R)
10 SA DB Hang Snatch (5L, 5R)

Weightlifting 1

Warm Up
30 sec p/s shoulder CARs
30 sec p/s hip CARs
then
empty barbell snatch warm up

Power Snatch
10 min EMOM
1 power snatch with pause below knee on pull

Thruster
10,8,5,3. TNG Barbell cycling from floor.
Heavier each Set. Rest 2 mins between each set.

Weightlifting 2

Warm Up
30 sec shoulder CARs p/s
30 sec hip CARs p/s
then
empty barbell overhead warm up

Clean and Jerk
10 min. Every 2 min for 5 sets: 1 Squat Clean + 1 Push Press + 1 Split Jerk

Overhead Squat
10,8,5,3 from floor.
Heavier each Set. Rest 2 mins between each set..