July 29 - August 3

Monday

Brief
This is the first week of this new 4 week training cycle. We will use this week as an opportunity to deload volume and intensity on the squat and practise the skill of the front squat. Then, the following 3 weeks we will build up in load as we decrease in reps. Week 2 will be a heavy set of 5 reps. Week 3 will be a heavy set of 4 reps. and Week 4 will be a heavy set of 3 reps. Front squat 3 reps is a CREATURE LEVELS "LIFT" benchmark.
The metcon is a long, moderate-intensity workout. We perform these longer workouts to develop our aerobic energy system which in turn, improves our endurance performance and recovery ability. We will also use this workout as an opportunity to perform some unilateral and hypertrophy work for the posterior chain.

Warm Up
2 rounds:
10m Lizard crawl
5 squat to stand
6 alternating lunge jumps

Warm Up Sets
In 10 mins:
5 empty barbell front squat
15 front squats at 30%
10 fronts squats at 50%

Front Squat
2x5 at 65% (deload)
10 min cap.

Metcon
28 min EMOM
1: 20/15 cal schwinn or 15/10 cal assault/row
2: 12 Dual DB FR Walking Lunge @ heavy
3: 6 box+ring hamstring curl
4: Rest

Scoring: 28 rounds for reps

Extras: BURN ie. Fitness
Metcon for the day

Extras: LIFT ie. Muscle and Strength
Deload = light weights, easy sets
SL banded glute bridge on bench 2x6-10 p/s
Coppenhagen Adduction Drill 2x6-10p/s
Toe crawl 2 easy sets

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
Over the next 4 weeks we will be working on various split-jerk drills to improve the stability in our split-position
In the metcon, if please perform jumping bar MUs in ther workout if you cannot perform bar MUs. There is an Rx+ option for the DUs and and Rx++ option for more MUs. If you cannot perform DUs perform 60 single skips. 20 rounds total (10 rounds each partner) round for round. The time-cap is 25 minutes so each round for a partner should take no more than 1 minute if you want to complete the workout.

Warm Up
Open-palm Wrist CARs
Animal Flow
then
Empty Barbell Warm Up

Split Jerk
2 working sets of 1 split jerk + 3 split-position strict-press.

Metcon
For time:
In pairs round for round
10 rounds each
30 DUs (Rx+ 50 DUs)
3 Bar MUs (Rx++ 5 Bar MUs)
6 SB clean to shoulder 45/37

Cap: 25 min

Scoring: Time

Extras: LIFT ie. Muscle and Strength
Deload = light, easy sets
Strict Ring Dip 2x8
Rear Delt Fly 2x15
Hammer Curl 2x12 alt (6p/s)
OH Banded Tricep 2x10
Finger ext 2x15

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 is the first week of this new 4 week training cycle. We will use this week as an opportunity to deload volume and intensity on the deadlift and practise the skill. Then, the following 3 weeks we will build up in load as we decrease in reps. Week 2 will be a heavy set of 5 reps. Week 3 will be a heavy set of 4 reps. Week 4 will be a heavy set of 3 reps. Deadlift 3 reps is a CREATURE LEVELS "LIFT" benchmark.
YOU CAN CHOOSE EITHER A SUMO OR CONVENTIONAL DEADLIFT. Which ever one you choose you will stick to for this 4 week block. Perform the lift that you feel stronger in and that agrees with your body more.
This metcon will be a spicy meatball! These are all exercises that you should be able to keep moving through at a continuous and sustainable pace for the 30 mins. Restart back from the step ups each time you get back in the door after the run and try to get the same number of reps each round. Rx box height 24/20 inch. Rx DB weight 22.5/15kg. Hold the DB any way on the step ups.

Warm Up
2 rounds:
3 long inchworm
20 banded good-morning
10-20 sec hollow hold

Warm Up Sets
In 10 mins:
5 empty barbell conventional deadlift
15 conventional/sumo deadlft at 30%
10 conventional/sumo deadlift at 50%

Deadlift
2x5 @ 65% deload.
10 min cap.

OR

Sumo Deadlift
2x5 @ 65% deload.
10 min cap.

Metcon
30 min AMRAP
Run 400m on the 0:00, 5:00, 10:00, 15:00, 20:00, 25:00
in other time recurring AMRAP
12 alt box step-ups with DB
12 HR burpees
12 alt DB snatch

Scoring: 6 rounds for reps

Extras: LIFT ie. Muscle and Strength
SL fitball/slider hamstring curl 2x6-10 p/s
SL calf raise 2x15 p/s
Shin raise 2x15

Extras: FLEX ie. gymnastics
Strict TTB, progressions or variations.

Stretch
2 min side-split

Prehab and Posture
Full Body CARs

Thursday

Brief
Today's gymnastics skill focus is on Muscle ups. Everyone will do the first 2 exercises to warm up effectively and also work on the MU positions, and then for the 3rd exercise there will be 2 groups, one performing MU transitions, and the other performing muscle-ups.
The metcon is 5 rounds of 2 mins on, 2 mins rest. You are aiming to get the same numer of wall balls each round. Each round starts with 10 pulups (16 for Rx+), 16 box jump over, into AMRAP wall balls. There will be 5 score boxes to enter your number of reps each round.

Warm Up
3x10 sec wrist-extension lift-offs
Animal Flow

Gymnastics
In groups of 3 rotate through:
3 sets of 5-15sec top of ring dip hold straight into 5-15 sec bottom of dip hold
then
3 sets of 5-10 false-grip ring row/pullups
then
3 sets of kipping MU transitions (feet on floor) OR 3 submax sets of ring MUs.

Metcon
20 min
2 min on:2 min off
10 Pullups (Rx++ 16)
16 Box Jump over 24/20
AMRAP Wall Balls 20/14 (Rx+ 30/20lb)

Scoring: 5 rounds for reps

Extras: LIFT ie. Muscle and Strength
Deload = light
Dual DB Seated Arnold Press 2x8
SA DB Row 2x8 p/s
Dual DB Chest Press 2x8
Band Pullapart 2x15
Banded neutral Bicep Curl 2x10
SA DB Wrist Ext 2x15 p/s

Extras: FLEX ie. gymnastics
HS Hold, progressions or variations.

Stretch
2 min table-top

Prehab and Posture
Full Body CARs

Friday

Brief
The next 4 weeks we will be performing various power clean + squat clean drills and building up in load. The pause in the power clean is in the catch position. The halting squat clean means pause at the knee.
The metcon is a short-fast sprint chipper for time. Stagger waves 2 mins apart on the bike/rower. 1min45 sec cap on the bike/row.

Warm Up
2 rounds:
10m bear-crawl
6 static spiderman passing through squat
3 kneeling jumps
then
Empty Barbell Warm Up

Clean
10mins to build to 2 Pause Power Clean + 1 halting squat clean

Metcon
Sprint Chipper For time
Stagger waves 2 min apart
40/30 cal schwinn, 30/20 cal row/assault
60 (6L, 6R) SA KB Hang Snatch 24/16 (Rx+ 32/20)
30 Burpee to target

Cap: 10 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
The next 4 weeks we will be performing various power snatch + squat snatch drills and building up in load. The pause in the power snatch is in the catch position. The halting squat snatch means pause at the knee.
The metcon is a round for round AMRAP in pairs to focus on barbell cycling and gymnastics cycling.

Warm Up
45 sec hip CARs p/s
45 sec shoulder CARs p/s
then
Empty barbell Warm Up

Snatch
10 mins to build 2 pause power snatch + 1 halting squat snatch

Metcon
12 min AMRAP
Round for round
5 Push Jerk 50/35kg
8 TTB

Scoring: AMRAP

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
45 sec hip CARs p/s
45 sec shoulder CARs p/s

Metcon

30min AMRAP
400m run
6 SB bear-hug squats
30m bear-hug carry
6 Dual DB Push Press
12 (6p/s) Dual DB 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 Sandbag bear-hug squat
1 KB TGU p/s
then
Empty barbell snatch warm up

Snatch
10 mins to build to heavy 3-position snatch

Push Jerk
10,8,5,3 TNG cycling.
Get heavier each set.
2-3 mins rest in between each set.
From floor.

Weightlifting 2

Warm Up
2 rounds:
45 sec fire-hydrants
10 S-Waves
then
Empty barbell warm up

Split Jerk
10 mins to build to heavy complex: 1 push Press + 1 push jerk + 1 split jerk

Overhead Squat
10,8,5,3.
Get heavier each set.
2-3 mins rest in between each set
From floor.

July 22 - 27

Monday

Brief
Today is the fourth 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 8 reps at the same weight as last week. (approx 70%). 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.

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
3x8 back squat @70%.
Same weight as last week.
Tempo 2012.
10 min cap.

Metcon
For time
In pairs
Break sandbag work up however
60 Sandbag ground to overhead 36/27
Perform 5 synchro HR burpee at the top of each minute (including the 0:00 mark)

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 4x16 (8p/s)
Box+Ring or slider/fit-ball hamstring curl 4x8
Elbow plank. Add weight if possible. 4x40 sec
SL calf raise 4x17 p/s
Shin Raise with KBs 4x17

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 fourth week of this 4-week cycle. You will perform a barbell overhead complex every 90 seconds for 6 working sets. The complex is: 1 push press+3 push jerk. Your weight this week should be approximately 5kg heavier than last week.
In the metcon you are working in teams of 3 and you have 25 mins to accumulate as many calories as you can on the bike/rower. Every time you hop off the bike/rower you perform 8 reps per side of a heavy single arm dumbbell row with your supporting hand on a box. Because we had a lot of overhead pressing yesterday, today and more on Thursday, the point of today's metcon is to develop aerobic fitness while simultaenously activating and strengthening the lats/upper back (with the DB rows) to maintain healthy shoulders.

Warm Up
Open-palm Wrist CARs
Animal Flow
then
Empty Barbell Warm Up

Push Press
1 set of complex every 90secs for 6 sets:
1 push press+3 push jerk.

Metcon
25 min AMRAP
in teams of 3 accumulate as many calories on bike/rower as possible.
Sets of 20/15 on scwhinn and 20/15 on row/assault
Every time you hop off bike/rower perform
8 reps per side of SA DB Row with hand on box

Scoring: calories

Extras: LIFT ie. Muscle and Strength

Tall-kneeling Dual KB Alt Strict Press 4x16 (8p/s)
Strict Ring Pullups. Add weight if possible. 4x8
Sandbag Chest Press 4x8
Ring Scarecrow 4x17
Dual DB Incline curl 4x12
SA DB OH Tricep 4x12
DB Wrist Ext 4x17

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 fourth 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. Same weight as last week, approx 70% of your deadlift 1RM. 8 repetitions. The goal of this deadlift cycle is to drive muscular growth and to focus on proper positioning with the controlled tempo.
In the metcon, we have an 18min EMOM. 3 exercises for 6 rounds. You can hold the DBs any way you like for the step-overs. The point of this workout is to encourage general blood-flow but not tax any one area too much so you can have a red-hot crack at the BURN - Aerobic Endurance retest tomorrow. We will use this as an opportunity to get some DU skill practice in, as well as some unilateral/midline assistance work. Don't go overboard with the DU volume today if you will be running in the BURN test tomorrow.

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
3x8 @70%.
Same weight as last week.
Tempo 2020.
10 min cap.


Metcon

18 min EMOM
1: 20-60 DUs
2: 6 Dual DB box step-over @heavy
3: 5-20 sec L-sit/knee tuck on DBs/KBs/paralettes

Scoring: 18 rounds for reps

Extras: LIFT ie. Muscle and Strength
Dual DB by side alt box step down (no higher than 20 inch) 4x16 (8p/s)
GHR or nordic hinge 4x8
Dragon fly 4x4
Dual DB by side calf raise 4x17

Extras: FLEX ie. gymnastics
Strict TTB, progressions or variations.

Stretch
2 min side-split

Prehab and Posture

Full Body CARs

Thursday

Brief
LIFT - Press. Check the weight you pressed last time and see if you can lift more and move up a level.
BURN - Aerobic Endurance. Check you score/level from last time and see if you can improve and move up a level.

Warm Up
Wrist CARs
Animal Flow
Running Warm Up
Warm up metcon specific skills

LIFT - Press
LIFT Press tests. Weight is DB weight per side not total DB weight.
5 mins to build to heavy 3 Dual DB Strict Press.

BURN - Aerobic Endurance
CREATURE Aerobic Capacity Test
5 rounds
Run 1000m
10 burpee pullups
10 Alt DB Snatch 22.5/15 (scale to 15/10)
10 SA DB Thruster 5p/s

Cap: 30 min

Rx pullup bar outside of hand reach
Thruster 5right, 5 left
Step burpee allowed


Extras: LIFT ie. Muscle and Strength

SB strict Press 4x8
Towel Pullups. 4x8
Deficit Push Up 4x8
Rear Delt Fly 4x17
Dual DB Zottman curl 4x12
Dual DB Skullcrusher 4x12
Finger extension 4x17

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 + 1 high hang squat clean. Use a heavier weight than last week. 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.
The metcon is for-time based workout. This is our other competition piece for the week. Sub KB Snatch of KB Hang clean and jerk if needed.

Warm Up
2x10m travelling spiderman + samson
then
Empty barbell warm up

Clean
1 set of complex every 90secs for 6 sets:
1 clean deadlift + 1 high-hang squat clean

Metcon

Sprint Chipper For time
Stagger waves 2 min apart
40/30 cal schwinn, 30/20 cal row/assault
16 sandbag clean over the shoulder 45/37kg
30 Wall Ball 30/20

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 + 1 high hang snatch at a heavier weight than last week. 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 1 high hang squat snatch. The weight should increase next 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 + 1 high-hang snatch

Metcon
15 min EMOM
1: 5 TNG power snatch
2: 2-10 SHSPU or HSPU
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
On the 0:00, 10:00, 20:00 Run 1km
10 single KB walking lunge (hold any way)
12 KB Swing
14 (7p/s) SA Chinese 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 sandbag bear-hug Lateral box step over
SA BB OH Press 5-10 p/s
then
Empty barbell snatch warm up

Snatch
1 set of complex every 90 seconds for 6 sets:
1 halting Power Snatch with pause + 1 squat snatch with pause in receiving positon

Power Clean
OT2min for 5 sets
6 lateral burpees over bar + 5 TNG power clean

Weightlifting 2

Warm Up
2 rounds:
10 Dual KB FR squat
10 sandbag strict press
then
Empty barbell warm up

Split Jerk
1 set of complex every 90 seconds for 6 sets.
1 split jerk + 2 split-position push-jerk

Overhead Squat
10min E2MOM
30 DUs + 5 OHS (from rack)