Monday
Brief
This is the second week of this 4 week training cycle. For the front squat warm up sets, perform 15 reps at 30%, 10 reps at 50%, 5 reps at 60% to get the blood flowing before your heavier sets. Then, in 3 working sets of 5, at 70%+, build up to a heavy 5. Note, heavy is not maximal. There should be no misses. Leave 1-2 reps "in the tank" on your final set.
For the metcon, the dumbbell complex has intentionally low repetitons. We will work in groups of 3. You should perform this dumbbell complex unbroken, round for round with your 2 team-mates. This 1:2 work:rest means you should challenge yourself to lift heavier dumbbells than you usually would. Working in groups of 3 means you will get a motivational push from your teams mates too. Record your teams' total rounds in Wofify if you wish. Also record your dumbbell weight.
Warm Up
10m travelling spiderman lunge + samson stretch
then
2 rounds:
10 birddog
3 kneeling jumps (or squat jumps)
Warm Up Sets
5 empty barbell front squat
15 front squats at 30%
10 front squats at 50%
5 front squats at 60%
Front Squat
In 3 sets 70%+, build to a heavy 5 for the day.
10 min cap.
Metcon
15 min AMRAP
In groups of 3.
Unbroken DB complex round for round.
2 Dual DB Deadlift 22.5/15
2 Dual DB Hang Squat Clean
6 Dual DB FR Walking Lunge
2 Dual DB alternating thruster
Rx+ (32.5/20)
Scoring: Rounds and reps
Extras: BURN ie. Fitness
4th week of Maximum Aerobic Power Cycle (10min on, 2 min rest, 10min on) continuous circuit on bike/rower/ski/run
Extras: LIFT ie. Muscle and Strength
Dual DB FR Step up (no higher than 20 inch) 4x8 p/s
GHR 4x6 or Nordic Hinge 4x6
Hollow hold scissor kicks 4x10-15
Calf Raise in bottom of squat 4x15
Extras: FLEX ie. Gymnastics
Tempo Pistol Squats, progressions or variations.
Stretch
90 90 internal + external 2 min contract/release into 10sec lift-off
Prehab and Posture
Full Body CARs
Tuesday
Brief
We want today's metcon to be a sustainable, aerobic piece. This means you should be aiming to hold the same pace on the run and hit the same number of Bar MU each round. In the metcon, record the total number of Bar MUs you complete each round, and your barbell weight in the notes section. Scale to jumping Bar MUs. If the metcon finishes early, complete some of the extras.
Warm Up
Open-palm Wrist CARs
Animal Flow
then
Empty Barbell Warm Up
Running Warm Up
Gymnastics Warm Up
Metcon
30min E3MOM (5 rounds)
1: Run 400m
2: 5 Hang Power clean and Jerk 40/30 (Rx+ 50/35) + 3-8 Bar MUs
Scoring: 5 rounds for reps
Extras: LIFT ie. Muscle and Strength
Half-kneeling SA KB FR, SA DB OH Press 4x6 p/s
Chest-Supported Dual KB Row 4x6
Dual KB Chest Press 4x6
Dual DB Skullcrusher 4x10
Band Pullaparts 4x15-30
DB Wrist Extension 4x10
Extras: FLEX ie. gymnastics
SHSPU, variations, or progressions.
Strict Pronated Bar Pull-up. variations, or progressions
Stretch
Wrist extension 2 min contract/release into 10sec lift-off
Prehab and Posture
Full Body CARs
Wednesday
Brief
This is the 2nd week of this 4-week training cycle. For the sumo deadlift warm up sets, perform 15 reps at 30%, 10 reps at 50%, 5 reps at 60% to get the blood flowing before your heavier sets. Then, in 3 working sets of 5, at 70%+, build up to a heavy 5. Note, heavy is not maximal. There should be no misses. Leave 1-2 reps "in the tank" on your final set.
In the metcon, the 15 minute time-cap is aggressive. This is because we want people working for as close to the 15mins as possible. This metcon is our one of our competition pieces for the week, so write your time/completed reps on the whiteboard/in Wodify. If you don't complete the workout, each uncompleted rep is 1 second in Wodify. For the step-ups, set up plate stacks as boxes if necessary. Box height is 24/20. Rx KB weight is 24/16kg. Rx+ is 32/20kg KB
Warm Up
2 rounds:
30 sec glute-bridge walks
30 sec dead-bugs
Warm Up Sets
5 empty barbell sumo deadlift
15 sumo deadlift at 30%
10 sumo deadlift at 50%
5 sumo deadlift at 60%
Sumo Deadlift
In 3 sets 70%+, build to a heavy 5 for the day.
10 min cap.
Metcon
For Time
40-30-20-10
Single KB Box Step-up 24/20 box
KB Swing 24/16 KB
Burpees
Rx+ 32/24 KB
Cap: 15 min
Scoring: Time
Extras: BURN ie. Fitness
Nasal breathing circuit bike/row/run/ski 10-30mins
Extras: LIFT ie. Muscle and Strength
RFESS with DBs by side 4x6 p/s
Box+Ring Hamstring Curl 4x6
Elbow plank 4x30 sec
Shin Raise with KBs 4x10
Extras: FLEX ie. gymnastics
Strict TTB or straight leg raises 4x2-5
Stretch
Hamstring 2 min contract/release into 10 sec lift-off
Prehab and Posture
Full Body CARs
Thursday
Brief
Today we focus on kipping pullup/CTB variations in the gymnastics workshop. The metcon should be a sustainble aerobic piece that you can continue to move through with minimal rest in between exercises. Pick weights on the DB snatch and Wall balls that you can go unbroken on. Scale Bar MUs to jumping bar MUs. If you know you can consistently string together unbroken sets of 30+ DUs, then you should perform Rx+ (50 DUs). If you don't have DUs, scale to 100 single skips. If you are struggling with DUs, you can still practise them in this workout, but employ a 1-minute cap for the exercise.
Warm Up
3x10 sec wrist-extension lift-offs
Animal Flow
Gymnastics
10 mins workshop on kipping Pullups/CTB.
Advanced perform 5 mins every 30 seconds 3-6 Pullups/CTB.
Metcon
20min EMOM
1: 2-10 unbroken Strict Ring Dips or Ring Push ups
2: 10-20 Box Jump Overs 24/20
3: 12 (6L, 6R) SA DB Hang Snatch 22.5/15
4: 12 (6L, 6R) SA DB Thruster
Scoring: 5 rounds for reps
Extras: FLEX ie. gymnastics
WF HS Hold 4x10-30 seconds
Stretch
Kneeling shoulder extension 2min contract/release into 10sec lift-off
Prehab and Posture
Full Body CARs
Friday
Brief
Today's metcon is a 30min workout IN PAIRS. On the first station, you and your partner will perform 2 mins of calories on the bike or rower, changing whenever you like. On the second station, you and your partner have 2 minutes to complete 6 squat clean (3 each). There are Rx loads and Rx+ loads for the squats cleans. There is a 1 minute transition between each exercise. Your score for this workout is the total number of calories you and your partner accumulate on the bike/rower across all 5 rounds.
Warm Up
10m walking lunge with rotation, knee hovering just off floor
10m reverse walking lunge
then
Empty barbell warm up
Metcon
In pairs
30min
5 rounds: 2 min on. 1 min off
1: Bike/Row AMRAP cals.
2: 6 (3 each) Squat Cleans at 60/40
Rx+ 80/50
Scoring: Calories
Stretch
Twisted lizard 2 min contract/release into 10sec lift-off
Prehab and Posture
Full Body CARs
Saturday
Brief
Today we will build up in weight on our overhead squats. Perfom, each set every 2nd minute for 5 sets. We will pause for 1 second in the bottom of each rep. Go from the rack.
In the metcon, if you can perform DUs but are not consistent, still perform DUs in this WOD, and just put a 3-minute cap on your DUs. If you cannot perform DUs, perform to 400 single skips. If you cannot perform pull-ups, perform jumping pullups.
Warm Up
2 rounds:
10 static spiderman lunge passing through downdog
10 twisting bear
then
Empty barbell OHS warm up
Overhead Squat
10min E2MOM (5 sets)
5 pause OHS from rack.
Build in weight
Metcon
For time:
Buy in: 200 DUs
then
4 rounds:
30 Wall Balls 20/14
15 Pullups
Rx+ Wall Ball 30/20
Cap: 15 min
Scoring: Time
Extras: FLEX ie. Gymnastics
Strict MU, variations or progressions.
Stretch
Kneeling shoulder flexion 2 min contract/release into 10sec lift-off
Prehab and Posture
Full Body CARs
Farm Fit
Warm Up
2 rounds:
10 static spiderman lunge passing through downdog
10 twisting bear
Metcon
20min AMRAP
400m run
20 Wall Balls 20/14
5 strict pullup
Extras: Muscle and Strength
4x6 Dual DB Z-Press
4x6 Ring Pullup (add weight if possible)
4x6 Dual DB Chest Press
4x8 dual DB incline bicep curl
4x10 Rear Delt Fly
Prehab and Posture
Full Body CARs
Farm Strength
Warm Up
2 rounds with empty barbell:
10 alternating reverse OH lunge
10 p/s landmine row
Farm Strength
a: 3 sets each arm of 15m heavy DB OH carry
b: 3x4 alternating heavy SB clean to shoulder
c: 3 heavy sets of prowler rope pull
Endurance
Warm Up
5 min AMRAP for quality
30 DUs
5 Downdog to divebomber
10 static reverse lunge
5 deck squats
Metcon
1km nasal-breathing run
then
10 second airbike sprint every 2-and-a-half minutes for 8 sets.
then
1km nasal-breathing run
Weightlifting 1
Warm Up
2 rounds:
StrongFit bicep openers
10 SB bear-hug squats
then
Empty barbell snatch warm up
Snatch Balance
In 15 mins complete 3 sets of complex: 1 Snatch-grip push press +1 snatch balance.
From rack.
Power Clean
10 min E2MOM (5 sets)
10 lateral jumps over bar into 3 TNG Power clean
Weightlifting 2
Warm Up
2 rounds:
StrongFit Shoulder openers
10 SB bear-hug squats
then
Empty barbell warm up
Split Jerk
In 15 mins complete 3 sets of 3 pause push-jerk.
Power Snatch
10 min E2MOM
10 lateral jumps over bar into 3 TNG Power Snatch