2 MIN MACHINE
10 LEG SWINGS F/L
30 SEC CALF STRETCH E/S
30 CALF PUMPS
3 INCHWORM + 3 PUSH-UPS
30 SEC SPIDERMAN LUNGE E/S
20 SCORPIONS F/B
30 SEC LOWER BACK/HIPFLEXOR E/S
——————
1 ROUND
20 HALO GLUTE BRIDGES
100M RUN
5 FROH HOPS
5 KBS @TODAYS WEIGHT
Metcon (Time)
For Time:
1km Run
50 KBS @24/16kg
25 Burpees
1km Row
25 Burpess
50 KBS @24/16kg
-30 MIN CAP- SUBS
800M RUN
LIGHTER KBS
2KM BIKES
1KM SKI
IF YOU CAN’T RUN DUE TO INJURY (NOT MENTAL RUNNING INJURY) DOUBLE UP THE MACHINE
Banded Shoulder mobility
20 scorpions F/B
30 Sec Lower Back/Hipflexor e/s
30 sec Spiderman Lunge Hold e/s
————-
Activation:
3 Rounds for quality
6 Alt DB C&J (Mod weight)
6 Air Squats
6 Alt DB-Hang Snatch
6 Alt Cossack squats (2 Sec Pause e/s)
———-
Barbell:
10 Wrist rotations
3 Strict Press
3 Push Press
3 Push Jerk
3 Split Jerk
——–
2 Rounds:
1 Push jerk
1 Split Jerk
1 x Push Jerk + 1 x Split Jerk (On every minute x 8 )
EMOM X 8
* Build to a heavy single complex for the day if you wish or stay light and focus on technique if need be.
Metcon (AMRAP – Rounds and Reps)
10 Min Amrap:
10 Alt DB-Clean & Jerk
10 Cal Machine
10 Alt DB-Hang Snatch
EMOM starting on 0:00 complete 5 burpees
RX Dumbbell= 1 x 22.5/15kg Here you will work through the rounds and reps aiming to find a consistent pace.
On 3.2.1..Go you will perform 5 burpess then start your rounds.
Every minute after you will stop the rounds and complete 5 burpees then continue your work where you left off.
*Score is total completed rounds & reps.
Barbell T-spine 3 x 30 sec with partner
Frog stretch 2 mins
Pigeon 1 min e/s
Couch stretch 1 min e/s
PVC
Pass throughs x 10
pass arounds x 10 e/w
OHS x 10
——————
Activation
5 Barbell Strict press
3 Snatch pulls
3 Power snatch
3 OHS
3 Snatch Balance
3 Squat Snatch
Snatch Pull (10 mins to build to a heavy Drop reset tripple)
Build to or past your 1RM for 3 drop reset reps.
We are drop reseting so we can focus on a good set up each rep. Get tight and balanced before you lift. The last few sets shpuld force you to drop reset. The bar should only travel under ribcage hieght.
Lets keep the bar path tight and make contact from the hips
1 Snatch HIgh Pull 1 Power Snatch 1 Squat Snatch (On every 90 sec x 8 )
Go 0:00- Finish 10:30
Double up on Power snatch if your not squat snatching. Also focus on more depth on those power snatches if possible.
Beginners stay light and focus on technique.
Snatch (10 mins to build to a Good single)
Keep this safe. Technique before weight.
Can be Power or squat snatch. Remember the heavier we go, the more we should rely on squat snatch.
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Wrist Stretch – 30 E/side
2. Front Rack Stretch – 1:00
3. Triceps/Tall Spiderman Stretch -30 E/side
Lower Body
1. Frog Stretch – 1:00
2. Banded Hamstring Distraction – 1:00/side
3. Bottom Squat Hold – 1:00
ACTIVATION
2 Rounds for Quality:
20m Duck Walk
30m Bear Crawl
10 Down Dog to Push-Up
Metcon (Time)
“Grimace”
21-15-9:
Overhead Squats (40/30kg)
Toes to Bar
Directly into…
15-12-9
Thrusters (40/30kg)
CTB Pull-Ups
(15 min Cap) Stimulus
– Conditioning Category: Threshold
– Two couplets with related movement patterns leads to the need to take the bigger picture in mind…. don’t get sucked into the first part.
– Light-to-moderate barbell, and one that we could complete 15+ reps unbroken with when fresh on either movement.
Modifications
OVERHEAD SQUATS
– Reduce Weight
– Front Squats
TOES TO BAR
– Knees to Elbow
– Leg Raises
– V-Ups
– Abmat Sit-Ups
THRUSTERS
– Sub Dumbbells/Kettlebells
– Goblet Jump Squats
CHEST TO BAR PULL-UPS
– Chin Over Bar
– Banded Strict Chest to Bar Pull-Ups
– 2x Reps Ring Rows
– 2x Reps Bent Over Rows
Metcon (Weight)
Strength Stamina
4 Rounds:
5 Deadlifts (75%) of 1RM Deadlift
5 Bench Press (75%) of 1RM Bench Press Super Set:
Build up on both movements over 3-4 sets then Complete 4 rounds with 90 sec rest after the Bench Press.
*Score is total weight combined with Deadlift and Bench Press.
Couch stretch 1 min e/s
Spiderman Lunge Hold with Rotation
Calf Stretch 30 e/s
30 Calf Pumps
Wrist 30 sec F/B
——————
Activation
10 Forward Shoulder Circles
10 Backwards Shoulder Circles
5 Inchworm 1 push-up
20 banded pull aparts
10 Pass Throughs
10 Press
3 x 20 sec HS-Hold/Wall walk holds (30 rest)
———-
Barbell Tech
10 Wrist rotations
5 Power cleans
6 mins to build up to 70% of your first working weight, go heavier and come back to starting weight if you have time.
Metcon (Weight)
On The 2:00 x 6 Sets:
5-10 Kipping Handstand Push-ups
3 Touch & Go Power Cleans
Athletes chooses the total of HSPU’s, within the intention on each set being completed unbroken.
Keep in mind, you need to complete HSPU, Power cleans and increase weight within each 2 minute block. Set 1 – 70% of 1RM Power Clean
Set 2 – 72.5% of 1RM Power Clean
Set 3 – 75% of 1RM Power Clean
Sets 4-6 Build to a heavy triple for the day
*Score is the last successful Power clean weight of TNG reps.
SUBS
HSPU’S
Use raises
Box HSPU
Double DB Push Press
Metcon (4 Rounds for reps)
4 Sets of AMRAP 3, resting 3:00 between (21:00)
Part 1 – AMRAP 3:
50 Double-unders
Max Power Cleans 52.5/37.5kg
Rest 3:00
Part 2 – AMRAP 3:
50 Double-unders
Max Power Cleans 60/42.5kg
Rest 3:00
Part 3 – AMRAP 3:
50 Double-unders
Max Power Cleans 70/47.5kg
Rest 3:00
Part 4 – AMRAP 3:
50 Double-unders
Max Power Cleans 85/60kg
*The aim is to increase the weight each set so we are focusing on strength straight off our conditioning piece, not to much volume. SUBS
50 DOUBLE-UNDERS:
100 Single skips
“The act of getting strong doesn’t start in the gym. It starts in your head”
Warm-up
Upper Body
Banded Shoulder Mobility
Front Rack 30 sec
Wrist Stretch 30 F/B
Lower Body
Static squat hold 1 min
Pigeon 30 e/s
10 PVC OHS
10 PVC Squat Pass throughs
Activation
10 Scap-Pulls Ring/Bar
5 Down Dog to Push-up
5 Strict Pull-ups/Ring Rows
5 Close Grip Strict Push-ups
————-
Barbell
3 Front Squats
3 Back squats
3 Power snatch
3 OHS
3 Snatch Balance
3 Squat snatch
(Only go as deep as technique/mobility allows)
Front Squat (Stamina Squats 85% of your 1RM Front Squat)
On The Minute x 12 (6 rounds of each)
Min 1 – 1 Front Squat
Min 2 – 2 Back Squats
– 3 Building sets.
– All sets are the same weight 85% for all sets.
– Go lighter if need be.
– Our main focus is always maintaining full range of motion.
– If you can’t get your hip crease below your knee caps, go lighter.
Metcon (Time)
“Olympic Stamina”
For Time:
9/7 Ring Muscle-ups
12 Squat Snatch 50/35kg
Rest 2 mins
7/5 Ring Muscle-ups
9 Squat Snatches 60/40kg
Rest 2 mins
5/3 Ring Muscle-ups
6 Squat Snatches 70/45kg SUBS
Ring Muscle-ups:
Bar Muscle ups
Banded Bar MUP’s
Double amount in Strict Pull-ups/Banded Strict Pull-ups
Double the amount in Ring Dips.
Squat Snatch
Power snatch
Front Squat
10 Forward/Lateral Leg swings
5 Inchworm 1 push-up
30 Sec Spiderman Lunge Hold with rotation e/s
30 Sec Calf stretch e/s
30 Calf Pumps
30 Sec Puppy Dog Pose
20 Glute Bridges (Body weight)
10 HRPU
20 Scorpions F/B
————–
WOD SET UP
3.2.1….GO
Metcon (Time)
TEAMS OF THREE
Complete 2021 Reps:
200 Air Squats
200 Slam Ball Twist 12/9kg
200 Abmat Sit-ups
200 Double DB Push-press 15/10kg
200 Pull-ups
300 Double-unders
200 Slam Balls 12/9kg
521 Cal Machine In teams of 3
2 working, 1 resting.
We will have 2 team members chipping away at the movements in order, top to bottom. 1 working, 1 resting.
The other starts to 600 cal machine.
You can rotate at any stage of the workout.
If the cals are complete before the other movements, all three members can share the workload as evenly as possible. 1 Person working, 2 resting.
If the movements are complete before the cals, all three go hard rotating through the calories in shorter bursts.
