January 6 - 11

Monday

This cycle we will be basing our squat program off daily readiness, we will find 5,4,3RMs and will be completing working sets based on these numbers. These RMs should not be a complete max but a heavy for the day. Conditioning today is a pairs workout, grab a buddy, with one person working at a time complete as fast as possible.

Warm up

 3 rounds
10 Cals
6 kossak squats - kong squats - goblet squat (change progression each round)
10 p/s single leg hip lift
10 bird dog

Back Squat
Within 10mins
10@ empty barbell
5@ 30%
5@ 50%
5@ 65%
Find H5 @8/10PRE

 Next 5 mins complete
2-3x5@90% above

Partner Chipper "for time"
60 wall ball
50 S/A DB OH lunge 22.5/15
40 pull ups
60 wall ball 20/14
50 S/A ALT DB Snatch 22.5/15
40 pull ups

 CAP:18mins

Gymnastic Extras

 3 Set's for quality
#1. Max unbroken strict muscle ups
-- 30 sec rest --
#2. Max kipping muscle ups
-- 90 sec rest —
*Scale to make strict pull ups, max kipping pull ups

 

Strength & Hypertrophy
3 sets Each
12 Per Side SL KB Extensions
10 GHD Hip Extension with 10 sec pause on last rep
20 Side to side Banded steps

 

Engine

Running Repeat efforts
2-3 sets
5x 200m Run with 20 sec rest between reps
3 mins between sets

Tuesday

Strength today is to be completed as a circuit moving from exercise to exercise with short rest between. AMRAP today has a ascending ladder of DUs after every round. Scale Dus to singles with a buy in of single digit du attempts. Example 1Du 9 Su, 2DU 18 Su...

Warm up
2 rounds
100m jog
5 dive bombers
5 thoracic Bridge/rotation

 2 rounds
10m p/s Marcus Filly carry
5 push ups
5 ring rows

 

Strength curcuit 
4-5 Rounds for Quality and load (increase during)
Barbell Bent Over Row 10 reps
Rest 30 seconds
Barbell Bench Press 10 reps
Rest 30 seconds
Weighted plank 30-60 seconds
Rest 30 seconds

CAP16mins

 

Metcon
12AMRAP
6 T2B
12 kb swings 24/16kg
10 DU's

 *increase du's by 10 reps every round

Gymnastic Extras
Accumulate Volume
Hand Stand Push Up
10EMOM
2 strict 3 kipping or 2 box press 3 kipping/hold
RX+ every 30secs 2 strict 3 kipping

 

Strength and Hypertrophy
3 sets as super set
10 Per side SA DB Upright Row
10 Reverse DB Fly
10 DB Skull Crusher

Engine
Bike/Row/Ski
3 x 4min Set's with 1 min Rest
30 sec work 30 sec rest
Aim to hit same Cals each 4 min block

Wednesday

Strength today is to be completed as a circuit moving from exercise to exercise with short rest between. Deficit reverse lunge is performed with dual Dbs by side and a elevated front foot on a plate, stepping backwards of the plate. Metcon is a max cal window with a partner in sets of 18/15, partner up with someone with the same abilities. 

Warm up
10m lunge Flow
10m Hamstring sweep
"Big 3 Core exercises" 1-2 rounds
10 bird dog
10 small crunch
20 sec each front/side/side plank

 

Strength circuit 
4-5 Rounds For Quality and load (increase during)
12 Elevated front foot reverse lunge
Rest 30 seconds
12 Barbell Romanian Deadlift
Rest 30 seconds
20sec p/s Side plank pulse
Rest 30 seconds

 CAP 16mins

Conditioning in pairs or 3's

Complete
Max Cals in 15 mins
*alt with partner in sets of 18/15
Resting partner holds sandbag anyhow 36/45

If bag touches ground 5 burpee punishment

Gymnastic Extras
6 sets: x 20 second L-sit hang (off rig)
--
Accumulate:
3 mins ring plank

 

Strength and Hypertrophy
3 sets Each
15 Barbell Hip Extension
1 min Weighted Wall Sit

 

Engine
15-20mins Row/Ski/Bike
Recovery Nose Breathing only

Thursday

For the next following cycle we will explore some new gymnastic movements completed in a circuit. Broken into segments of core - pulling - push to challenge and build your abilities. Metcon is a challenge to go unbroken and move fast, barbell should be light enough to be able to complete an unbroken set fresh. Take care when completing lateral bar hops, jumping and landing with two feet.

Warm up
3 rounds
5 Pass through
10 hollow rock
10 sec partner arch stretch on rig
1 round coach lead on gymnastic progressions

 

Gymnastics strength & Core

2-3 complete rounds (depending ability)
Core
10 upper hollow pulse
10 lower hollow lifts
10 alt v-up
Pull
5 Hinge Row
10 Ring Row
10 sec Top of RR hold
Push
5 Ring or box dip
10 push up
10 Seated DB OH Press

CAP15 mins

 

Metcon
4 rounds for time
15 BB Push Press 30/40kg
50 lateral Bar hops (scale 30 line hops)

 Cap:16 mins

Gymnastic Extras
*Catch up on earlier extras or rest

 

Strength and Hypertrophy
*Catch up on earlier extras or rest

 

Engine
20-30mins Stretching
Stretch all major muscle groups
Spend more time on your own specific restrictions.
Ask Coach

Friday

This cycle we will work on our weightlifting through various complex’s. These are to be completed as a unbroken set, challenge yourself with load but keep movement as the focus. Metcon has a 800m run for a buy in (completed once) then work through 4 rounds as fast as possible.

Warm up
Squat/Hip/Thoracic Flow
Activtion= Glute/Core
Coach lead empty barbell Skill Break down for complex

Clean Complex
Every 90 seconds for 6 sets
3 Power Clean
2 Hang Squat Clean
1 Front Squat

 *start at 65% of Max power clean, climb every set if moving well.

Set should be completed as unbroken complex

Metcon

 For time
800m Run
into 4 rounds
6 Sand Bag Cleans 36/45
9 HR Push ups
18 Air squats

15CAP

Gymnastic Extras
Isometric circuit 2-3 Rounds
"20sec each holds 40 sec rest"
Top of dip hold/ bottom of dip hold/ Rest
Rig hang/ Top of pull up/ Rest
L sit/ Strict toe 2 bar/ Rest

Strength and Hypertrophy
3 set's as super set
10 DB Front Raise
10 DB Bicep Curl
10 Weighted W/Vs

 

Engine
Complete Distance on Row/Ski
1km, 800m, 600m, 400m, 200m
rest 2 mins between each set
Gradual build in intensity on sets

Saturday

Saturdays workouts for this cycle are going to be team based sessions. Complete in groups of 3 or 2 and share the load anyhow. One person working at a time while the others rest. Rx+ option is to complete the gymnastic section as bar muscle ups.

 

Warm Up

 Game warm up 10-15 mins
+ General flow, movement prep Coach guided
Team WOD, chipper

 In teams of three, with only one partner working at a time, complete the following as quickly as possible, 

 

Metcon

 120 Cal Row or bike
80 Sumo DL High pull 40/30 rx+ 50/35
60 burpees over the bar
40 C2b Pull ups (rx+ 30 BMU)
60 Burpees over bar
80 Sumo DL high pull 
120 Cal Row or bike

 30Cap

Farm Fit

Warm Up
2 rounds:
4 Single KB Strict press per side
6 Single KB Front Rack Squats per side
8 Squat to Stand
10 Alternating Backwards lunges BW

Metcon
27 min AMRAP
Run 200m (Rx+400m) (Bike 50/40)
8 Devils Press 22.5/15kg
10 Ring Row
12 Sandbag (or Wallball) Push press

Mobility
2 mins Pancake Stretch

Cool Down
1 minute Box Breathing

Gymnastic Extras
*Catch up on earlier extras or rest

Strength and Hypertrophy
*Catch up on earlier extras or rest

Engine
*Catch up on earlier extras or rest

Weightlifting 1

Warm Up
Flow
Thoracic/hip rotat/squat
Activation
Glute/ shoulder/midline
Coach lead barbell skill break down

 

Overhead Squat

15 mins for quality sets from rack
1 Snatch grip push press
1 Snatch balance
2 OHSq

 

Squat Snatch 
Every 90 seconds for 12mins
3 Squat Snatch @ 65%+
Climb after every 2 sets only if moving well, reset between lifts. no stepping forward, no press outs.
Rest 3 mins

 

Complete 3 set's
3x Snatch pull at 110% last set
-Super set-
3x Seated box jumps (As high as comfortable)
rest 90seconds

Weightlifting 2

Warm up
Flow
Thoracic/hip rotat/squat
Activation
Glute/ shoulder/midline
Coach lead barbell skill break down

 

Front Squat & Jerk
15 mins for quality sets from rack
2 Front Squats
1 Split Jerk

 

Clean & Jerk
Every 90 seconds for 12mins
3 Cleans + 1 split jerk @ 65%+
Climb after every 2 sets only if moving well, reset between lifts. no stepping forward, no press outs.
Rest 3 mins

 

Complete 3 set's
3x Clean pull at 110% last set
-Super set-
8 Double KB russian swing (focus on hip power from quads and glutes)
rest 90seconds

December 30 - January 4

Monday

Brief
This week we are performing 1 sets of 20 reps on the squat. It should be at approximately 70-75% of your back squat 1RM (heavier if you were here last week). The week after we will repeat at 75-80%. You may have a couple of breaths in between each rep if you like.
The metcon is a short sharp for time metcon.

Warm Up
20m bear crawl
2x5m p/s banded glute walk
20 second RKC plank

Warm Up Sets
5 reps at empty barbell
5 reps at 30%
5 reps at 50%
5 reps at 65%

Back Squat
Complete 1 set of 20 reps at 70-75%

Metcon

For time
30 DB Facing Burpee
30 Alt DB Snatch 22.5/15
400m run
30 Alt DB Snatch
30 DB Facing Burpee

Cap: 15 min
Scoring: Time

Extras
Hollow to superman rolls. 2 sets together as class.

Mobility
Pigeon 2 min p/s

Cool Down
Box breathing

Thursday

Brief
Today we are performing 3 push press every 2nd minute for 5 sets.
The metcon is an old-school benchmark workout called "Jackie".

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

Warm Up Sets
5 push press empty barbell
5 push press at 30%
5 push press at 50%
5 push press at 65%

Push Press
3 reps every 2 mins for 5 sets.

Metcon
For time
"Jackie" Variation
1km run
50 empty barbell thrusters
30 pullups

Cap: 16 min
Extras
Finger Ext 4x10-15

Mobility
Accumulate 2 mins hang

Cool Down
Box breathing

Friday

Brief
Todays deadlift have a 2020 tempo. That means 2 seconds on the way up and 2 seconds on the way down with no pause at the top or bottom but constant movement. Each rep should take 4 seconds so each set should take 16 seconds. Each week the tempo will go down as the reps increase.

Warm Up
20m Lizard Crawl
20 sec RKC Plank

Warm Up Sets
5 empty barbell deadlift
5 deadlift at 30%
5 deadlift at 50%
5 deadlfts at 65%

Deadlift
4x4 with tempo 2020

Metcon
5 rounds OT3min
20/15 cal schwinn, 15/10 cal row
6 SB Clean to alternating shoulder 45/36
10 SB on shoulder walking lunge
Scoring: 5 rounds for time

Extras
Nordic Hinge with partner 4x3 reps

Stretch
Couch Stretch

Cool Down

Box breathing

Saturday

Brief
Today we will perform a 2-position snatch every 90 secs for 6 sets..
The metcon is an opportunity to work on barbell cycling and kipping gymnastics. If you cannot perform bar MUs please perform jumping bar MUs.

Warm Up
2 rounds:
1 TGU p/s
5 Goblet Squats

Snatch
2-position snatch every 90 secs for 6 sets.

Metcon
12 min EMOM
1: 5 Power Snatch 40/25 (Rx+ 50/35)
2: 1-5 Bar MUs
Scoring: 12 rounds for reps

Extras
Poliquin Seated External Rotation 4x10-15 p/s

Mobility
Accumulate 2 mins hang

Cool Down
Box Breathing

Farm Fit

Warm Up
2 rounds:
1 TGU p/s
5 Goblet Squats

Metcon

25 min AMRAP
Run 200m (Rx+400m)
1 DB TGU p/s
10 alt DB Snatch 22.5/15 (Rx+ 32.5/15)
10 p/s DB Chinese Row

Extras
Poliquin Seated External Rotation 4x10-15 p/s

Mobility
Accumulate 2 mins hang

Cool Down
Box Breathing

Weightlifting 1

Warm Up
2 rounds:
1 TGU p/s
5 Goblet Squats
then
Empty barbell snatch warm up

Power Snatch

1 reps every minute for 10 sets.

Overhead Squat
10,8,5,3. Get heavier each set
From Floor

Weightlifting 2

Warm Up
2 rounds:
5 downdog to divebomber
10 reps spiderman lunge + rotation passing through squat each rep
then
Empty barbell warm up

Split Jerk
1 rep every minute for 10 sets.

Squat Clean
Complete 5 working sets of 2 clean pull-under