Monday
Brief
Today is the second week of this 4-week block. Today's exercise is a barbell back squat with tempo 2012. 2 seconds down, no pause, drive up for 1 second, and a 2 second breathe-and-brace at the top of each rep. 3 working sets of 6 reps. Next week we will perform the same weight for 7 reps. The week after that, the same weight for 8 reps. The goal of this back squat cycle is to drive muscular growth and to accumulate quality squat repeitions.
The metcon is a partner-based for-time WOD. One of our main competition pieces for the week. You have 12 rounds to complete with your partner (6 rounds of each exercise, each). Eg. Partner 1 does 10 BBJ, then partner 2 does 10 BBJ, then Partner 1 does 6 SB clean, then partner 2 does 6 SB clean. That would be considered 1 round each.
Warm Up
10m walking lunge with rotation
10m sidewards over hurdle into squat
5 reps of one-and-quarter jump squat
Warm Up Sets
In 10 mins:
5 empty barbell back squat
15 back squats at 30%
10 back squats at 50%
5 back squats at 65%
Back Squat
3x6 back squat @70%.
Tempo 2012.
10 min cap.
Metcon
For time
In pairs
Exercise by exercise
6 rounds of each exercise, EACH.
10 Burpee box jump 24/20
6 sandbag clean to alternating shoulder 45/37
Cap: 15 min
Scoring: Time
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 FR Walking Lunge 4x12 (6p/s)
Box+Ring or slider/fit-ball hamstring curl 4x6
Elbow plank. Add weight if possible. 4x30 sec
SL calf raise 4x15 p/s
Shin Raise with KBs 4x15
Extras
Tempo Pistol Squats, progressions or variations.
Stretch
2 min p/s active lizard (knee off floor)
Prehab and Posture
Full Body CARs
Tuesday
Brief
Today is the second week of this 4-week cycle. You will perform a barbell overhead complex every 90 seconds for 6 working sets. The complex is: 3 push press+1 push jerk. The next week will be 2 push-press + 2 push-jerk. The final week will be 1 push-press + 3 push-jerk. The idea is that the weight will get heavier each week as the push-press reps decrease.
The metcon is a 21min EMOM. 7 rounds of 3 exercises. We perform lots of these moderate-intensity longer metcon pieces to develop our aerobic system effectively. Aerobic system development is crucial for optimal fitness and health. These sorts of metcons are a great opprotunity to include some basic gymastics skill/strength work and extra hypertrohpy training. If you cannot perform SHSPU perform pke/box SHSPU. If you cannot perform DU it is recommended that you start each set with 1 attempt of DUs and then go into 80 single skips.
Warm Up
Open-palm Wrist CARs
Animal Flow
then
Empty Barbell Warm Up
Push Press
1 set of complex every 90secs for 6 sets:
3 push press+1 push jerk.
Metcon
21 min EMOM
1: 20-60 DUs
2: 10 (5L, 5R) SA DB STOH 22.5//15 (Rx+ 32.5/20)
3: 1-5 Bar MUs
Scoring: 21 rounds for reps
Extras: LIFT ie. Muscle and Strength
Tall-kneeling Dual KB Alt Strict Press 4x12 (6p/s)
Strict Ring Pullups. Add weight if possible. 4x6
Sandbag Chest Press 4x6
Ring Scarecrow 4x15
Dual DB Incline curl 4x10
SA DB OH Tricep 4x10
DB Wrist Ext 4x15
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
Today is the second week of this 4-week block. Today's exercise is a conventional deadlift with tempo: 2 seconds down, light touch-and-go, 2 seconds controlled up and no pause at the top of each rep into instant controlled descent. The next week we will use the same weight and perform 7 reps, then the week after we will perform 8 reps. The goal of this deadlift cycle is to drive muscular growth and to focus on proper positioning with the controlled tempo.
The metcon is a 20-minute moderate-intensity aerobic-piece. Breathe through your nose on the runs. As mentioned yesterday, we perform lots of these moderate-intensity longer metcon pieces to develop our aerobic system effectively. Hold the KB any way on the step-ups.
Warm Up
2x10m Bear Crawl
then 2 rounds:
20 banded good-morning
10 dead-bug
Warm Up Sets
In 10 mins:
5 empty barbell conventional deadlift
15 conventional deadlft at 30%
10 conventional deadlift at 50%
5 conventional deadlift at 65%
Deadlift
3x6 @70%
Tempo 2020.
10 min cap.
Metcon
20min AMRAP
At the 0:00, 5:00, 10:00, 15:00 Run 400m nasal-breathing.
in other time continuous AMRAP
10 (5L, 5R) SA KB FR Squat 24/16
10 KB Swing
10 single KB alt box step-ups 24/20inch box
Scoring: AMRAP
Extras: LIFT ie. Muscle and Strength
Dual DB by side alt box step down (no higher than 20 inch) 4x12 (6p/s)
GHR or nordic hinge 4x6
Dragon fly 4x2
Dual DB by side calf raise 4x15
Extras: FLEX ie. gymnastics
Strict TTB, progressions or variations.
Stretch
2 min side-split
Prehab and Posture
Full Body CARs
Thursday
Brief
Today the Gymnastics workshop will be on wall-facing handstand-hold shouder-taps or on handstand walking if you are advanced.
The metcon is an 18min E2MOM. 3 rounds of each exercise. Each station is a 90sec AMRAP. Pullups can be strict or kipping. If you cannot perform pullups and want to focus on your pullup strength you can perform strict-banded pullups or ring rows. If you want to focus on conditioning you can perform jumping pull-ups.
Warm Up
3x10 sec wrist-extension lift-offs
Animal Flow
Gymnastics
10 mins E2MOM 10-30 sec WF HS shoulder taps.
Advanced perform 5min HS walk practice.
Metcon
18min E2MOM
1: 90sec AMRAP bike/row
2: 90sec AMRAP SB Push Press @ 45/36
3: 90sec AMRAP Pullups/CTB
Scoring: 9 rounds for reps
Extras: LIFT ie. Muscle and Strength
SB strict Press 4x6
Towel Pullups. 4x8
Deficit Push Up 4x6
Rear Delt Fly 4x15
Dual DB Zottman curl 4x10
Dual DB Skullcrusher 4x10
Finger extension 4x15
Extras: FLEX ie. gymnastics
HS Hold, progressions or variations.
Stretch
2 min table-top
Prehab and Posture
Full Body CARs
Friday
Brief
Today you will perform a set of the barbell clean complex each 90 seconds for 6 working sets. The barbell complex is as follows. 1 clean deadlift + 3 high hang squat clean. On the clean deadlift we are working on correct clean (not deadlift) positioning. On the high hang squat clean we are working on a straight bar path, keeping the bar close to us, and speed under the bar catching in the bottom of the squat. Next week will be 2 high hang squat clean, and the week after, 1 high hang squat clean. The weight should increase over the week.
The metcon is for-time based workout. This is our other competition piece for the week.
Warm Up
2x10m travelling spiderman + samson
then
Empty barbell warm up
Clean
1 set of complex every 90secs for 6 sets:
1 clean deadlift + 3 high-hang squat clean
Metcon
For time
Buy in Run 1km
then
5 rounds
6 Dual DB Burpee 22.5/15
6 Dual DB Hang Squat Clean
6 Dual DB alternating thruster
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
Today you will perform a set of the barbell snatch complex every 90 seconds for 6 working sets. The barbell complex is 1 snatch lift-off + 3 high hang snatch. On the snatch lift-off, you will think about pressing through the floor and keeping the chest up to bring the bar just below knee height before lowering the bar back to the ground. For the high hang snatch we are thinking about staying upright in the position 1 (do not start to hinge and do not let the chest come forward). Focus on keeping the bar close to you as you extend and then pull yourself fast under the bar, catching in the bottom of the squat. Next week will be 2 high hang squat snatch, and the week after, 1 high hang squat snatch. The weight should increase over the week.
The metcon is an opportunity to practise the skills of barbell cycing and gymnastics cycling.
Warm Up
2x10m Lizard crawl
then
Empty barbell Warm Up
Snatch
1 set of complex every 90secs for 6 sets.
1 snatch lift-off + 3 high-hang snatch
Metcon
15 min EMOM
1: 5 TNG Power Snatch
2: 5-15 Ring Dips (Rx+ Ring MUs)
3: Rest
Scoring: No measure
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
If you cannot perform strict pullups please perform ring rows instead.
Warm Up
2x10m Lizard crawl
Metcon
30min AMRAP
Run 400m
20m SB bear-hug carry
10 SB bear-hug squats
5 SB clean to front-rack
5 strict ring pull-ups
Extras: LIFT ie. Muscle and Strength
Catch up on extras from earlier in the week
Stretch
2 min downdog
Farm Strength
Warm Up
2 rounds for quality with empty barbell:
10 OH reverse lunge
10 p/s landmine row
Farm Strength
a: Barbell FR walking Lunge 3x10 @heavy
b: Sandbag clean to alternating shoulder 3x2 @ HEAVY
c: chest-supported barbell row 4x7. Tempo 2011
Weightlifting 1
Warm Up
2 rounds:
10 sandbag bear-hug Lateral box step over
SA BB OH Press 5-10 p/s
then
Empty barbell snatch warm up
Snatch
1 reps OT60sec for 10 sets
Thruster
3 pause reps Tempo 1212. OT2min for 5 sets.
Weightlifting 2
Warm Up
2 rounds:
10 Dual KB FR squat
10 sandbag strict press
then
Empty barbell warm up
Split Jerk
3x1 @ moderate-heavy
Overhead Squat
3 pause reps Tempo 1212. OT2min for 5 sets.