DAY ONE:

VIKING:

Deadlift warmup

2 sets:

5x Jefferson curl to Deadlift setup

5x Deadball deadlift

5 each arm single arm KB deadlift.

B) Deadlift

5 sets of 3 reps Rack Pulls - Building to heavy but safe form. Racks set up at knee height.

C) Hinge accessory:

3 sets of 20 Back extensions on GHD with 1 sec pause at top - Make sure these are done similar to jefferson curl, one vertebrae at a time.

NINJA:

6 rounds:

3-6 Strict Chest to ring Pullups - 3-1-x-1 (3 up, 1 pause, lower down, 1 pause at bottom). Add weight as needed

3-6 BAr dips - 3-1-x-1 (3 down, 1 pause on rings, explode up, 1 pause at top)

B) Single leg Kipping Toes to bar

3 rounds:

5 Right leg

5 Left leg

5 Both legs.

*Can you do these consecutively?

SPARTAN:

Breath hold Time trials:

Row 500m

Rest 5 mins

Ski 500m

Rest 5 mins

Run 400m

Rest 5 mins

Airbike 50 cals

*Breath hold time trials - Don’t be an idiot on these...If you need to breathe, stop and breathe for as long as you need then continue. Think 80% effort.

GAME PLAN WEEK 67

Open preparation work week 2/5:

1 min Thoracic spine extensions on foam roller then 45 sec bridge hold

1 min lacrosse ball on forearms release then 10 Wrist pushups.

1 min foam roll ITB and glutes then 1 min each side pigeon

MONDAY:

Open preparation work week 2/5:

1 min Thoracic spine extensions on foam roller then 45 sec bridge hold

1 min lacrosse ball on forearms release then 10 Wrist pushups.

1 min foam roll ITB and glutes then 1 min each side pigeon

Mentality WOD:

One way you can start over-preparing is by asking questions about situations that may come up during the Open. By asking these questions now, you can ease or prevent anxiety and feel more in control during those 5 weeks.

Example of questions: Am I doing the workouts twice, or one and done? If I am doing them twice, what days? What times do I prefer to workout? Do I have my video equipment ready? What will I eat the night before, the day of and the days after? Are there any potential conflicts during the Open weekends? Will I need any outside treatments (massage, etc) that need to be booked in advance? When will I enter my scores? Will I let scores influence my preparation or the number of times I do WODs? Will my sponsors need anything from me? What if my jump rope breaks? (This happened to one of our athletes with 2 rounds to go in the Thruster/DU Open workout).

The above questions all address things that we can control. We will also encounter things that we cannot control and it is just as important to prepare for these situations as well.

Examples of some of these questions are:

Am I good enough? What if I don’t do as well as I had hoped one week? How will I deal with pressure? How will I deal with distractions (social media, etc)? So why do we even ask these questions? We are all human and it is better to ask yourself these questions in advance and over-prepare than to end up asking them the morning of 18.1 and not knowing how to deal with it. By asking these types of questions now, you can develop coping strategies that help get you through these situations and reduce any anxiety at the time.

WEIGHTLIFTING/STRENGTH:

Find your 5RM Back Squat

THEN:

3x3 @ 5RM weight.

Snatch Pulls

4 sets @ 1RM Snatch

Of 2x Snatch Pulls into 2x Hang snatch pulls

CROSSFIT:

4 rounds:

42/31 cal Airbike

21/16 Ring dips

10 mins rest

4 rounds:

50 double unders

25 wall balls

Accessory:

3 rounds for quality:

10 goodmornings

30 banded hamstring curls

10 Nordic hamstring curls

TUESDAY:

Open preparation work week 2/5:

1 min Thoracic spine extensions on foam roller then 45 sec bridge hold

1 min lacrosse ball on forearms release then 10 Wrist pushups.

1 min foam roll ITB and glutes then 1 min each side pigeon

BREATHING:

Go for a walk outside, this will also help get some vitamin D in your system and calm yourself before the workout.

For 5-10 mins perform 20 steps then a max breathe hold exhaled. Count how many calm steps you take during the breathe hold.

As soon as you feel uncomfortable take a breathe and then start your 20 steps again.

Weightlifting/Strength:

FInd your 2RM Hang power clean

Build to a 5RM Strict press

5x10 Push jerks @ 5RM weight.

Gymnastics Conditioning:

2 rounds:

20 Hollow rocks

20 Arch rocks

THEN:

2-4-6-8-10

Ring muscle up/C2B/Pullups

Handstand pushup – strict if can.

Crossfit:

4 rounds for time:

10 clusters @ 60/40kg

6 rope climbs

10 OHS @ 60/40kg

6 Deficit HSPU

Into two rounds:

3 min ROw for cal – stay consistent.

30 Pushups

30 Air squats

30 box jumps @ 24/20"

Rest 2 mins.

WEDNESDAY:

Open preparation work week 2/5:

1 min Thoracic spine extensions on foam roller then 45 sec bridge hold

1 min lacrosse ball on forearms release then 10 Wrist pushups.

1 min foam roll ITB and glutes then 1 min each side pigeon

BREATHING:

Go for a walk outside, this will also help get some vitamin D in your system and calm yourself before the workout.

For 5-10 mins perform 20 steps then a max breathe hold exhaled. Count how many calm steps you take during the breathe hold.

As soon as you feel uncomfortable take a breathe and then start your 20 steps again.

Weightlifting/Strength:

Build to a 2RM Front squat

Then 3x1 @ 2RM weight.

Skill Development

HSPU Speed focus:

3x10 reps with abmat under the head.

Focus point: heels pull to bum

Crossfit:

10 deadlifts @ 100/70kg

100m Shuttle run (10x10m)

9 DL

100m SHuttle run

8 DL

So on and so forth.

Gymnastics conditioning:

5 min AMRAP

3 Burpee C2B

3 HSPU

4

4

5

5

So on and so forth.

THURSDAY:

Open preparation work week 2/5:

1 min Thoracic spine extensions on foam roller then 45 sec bridge hold

1 min lacrosse ball on forearms release then 10 Wrist pushups.

1 min foam roll ITB and glutes then 1 min each side pigeon

BREATHE:

Go for a walk outside, this will also help get some vitamin D in your system and calm yourself before the workout.

For 5-10 mins perform 20 steps then a max breathe hold exhaled. Count how many calm steps you take during the breathe hold.

As soon as you feel uncomfortable take a breathe and then start your 20 steps again.

SWIM: From www.swimwod.com - We work with swimwod, if you are interested in more swimming have a look!

1. Novice: 50m Freestyle 25m Breaststroke 50m Freestyle 25m Back Stroke

Rest as needed – 1 round

Advanced: 100m Freestyle 50m Backstroke 100m Freestyle 50m Breaststroke 2 rounds – rest as needed

2. 25m Right arm stroke only 25m Left arm stroke only 50m Thumb Drag Drill 50m Freestyle

Novice: 2 rounds (take the 50ms to 25s if needed) Advanced : 4 rounds

3. 25m Kick right arm leading 25m Kick left arm leading 50m Freestyle

Novice: 2 rounds Advanced: 4 rounds

4. 4x 25m – Swim 6-10 strokes butterfly, swim rest of the way free style Rest as needed

FRIDAY:

Open preparation work week 2/5:

1 min Thoracic spine extensions on foam roller then 45 sec bridge hold

1 min lacrosse ball on forearms release then 10 Wrist pushups.

1 min foam roll ITB and glutes then 1 min each side pigeon

THE UNKNOWN!!! 18.2

SATURDAY:

Open preparation work week 2/5:

1 min Thoracic spine extensions on foam roller then 45 sec bridge hold

1 min lacrosse ball on forearms release then 10 Wrist pushups.

1 min foam roll ITB and glutes then 1 min each side pigeon

BREATHING:

Go for a walk outside, this will also help get some vitamin D in your system and calm yourself before the workout.

For 5-10 mins perform 20 steps then a max breathe hold exhaled. Count how many calm steps you take during the breathe hold.

As soon as you feel uncomfortable take a breathe and then start your 20 steps again.

STRENGTH:

Build to a 1RM CLuster

AND

A 1RM FUll snatch for the day.

THEN:

21-15-9

Thrusters

Power snatch

*your weight for this workout is 60% of your lightest lift above.

GYMNASTICS:

3 rounds:

10 basic kip swings 10 90 degree bent knee swings 10 Scoop bent knee T2B

CROSSFIT:

0-10 mins

Max cal airbike

10-20 mins

Max reps pushups without stopping

Straight into

Max reps strict pullups without stopping

50 double unders

20-30 mins

Min 1: Max cal row

Min 2: Max reps shuttle runs.

DAY FOUR:

VIKING:

WARMUP:

2 rounds:

3 reps of each movement

Strict presses

Push presses

Push jerks

Strict press from split position

Push jerk from split position

Split jerk

MAIN PIECE:

2RM split jerk with 2 sec pause in dip AND catch

5x1 @ 2rm weight - just regular split jerks

ACCESSORY:

Heavy but safe single of a jerk lockout

https://www.youtube.com/watch?v=io36p2722JQ

NINJA:

3 rounds:

30 sec hollow

30 sec superman

10 rep beat swing from pullup bar

4 sets of:

MAX reps KIPPING pullups/C2B

90 sec rest between

*Must be kipping - You are never too good for the basics.

SPARTAN:

5km ROW:

Every 4 mins complete:

1st 4 mins - 30 Russian KBS

2nd 4 mins - 15 Burpees over the rower

3rd 4 mins - 20 shoot throughs on paralettes - no pushup/dip

4th 4 mins - sled push/drag

*if it takes you longer cycle back through

DAY THREE:

VIKING:

Dead stop Front Squat:

Build to 3RM set up just above parallel

THEN: 5x1 normal front squat @ same weight as 3RM

Accessory:

21-15-9

Double Dumbbell Front Squat

Single arm rows each side

*increase weight each set.

NINJA:

3 sets: 20m each arm one arm bottoms up KB walk

3 sets of:

20 support swings

20 Pushups

https://www.youtube.com/watch?v=E-0BxnzYJ50

SPARTAN:

5 rounds:

21 cal Row

15 cal Bike

9 cal Ski

DAY TWO:

VIKING:

A)Snatch warmup:

3 rounds through: 1st with Muscle snatch - 2nd with Power snatch - 3rd with Full snatches

3x snatch pulls

3x High hang snatches

3x mid thigh snatches

3x Hang snatches

3x Below knee snatches.

B)Snatch work:

EMOM x 10 mins @ 70% of lightest snatch.

1st min: 1x Power snatch + 4x Full snatch

2nd min: 2x Power snatch + 3x Full snatch

3rd min:3 + 2

4th min: 4 + 1

5th min:5 Full snatches

C)Accessory:

5x3 Snatch Pulls with 5 sec pause in setup position. Build across each set.

NINJA:

Pistol flexibility work:

3 sets:

30 sec Deadball hug on knees in bottom of feet together squat

30 sec seated forward fold

30 sec standing leg raise each leg (like top of pistol)

4 rounds:

MAX reps Right leg without other leg touching the ground

MAX reps left leg

Rest 1 min - Next round start on left leg.

Scaled options:

Can do tap squats instead where knee touches box or mat behind other ankle.

SPARTAN:

3 rounds:

45 Cal Row

30 Burpee box jumps

15 each hand DB snatches @ open weights.

Rest 2 mins between rounds OR until HR drops below 100BPM

DAY ONE:

VIKING:

Deadlift warmup

2 sets:

5x Jefferson curl to Deadlift setup

5x Deadball deadlift

5 each arm single arm KB deadlift.

B) Deadlift

5 sets of 3 reps Deficit deadlift - Aim around 70-80% with lower and reset on each

C) Hinge accessory:

3x8-10 GHR with 3 sec lower to superman position.

NINJA:

6 rounds:

3-6 Strict Chest to bar Pullups - 3-1-x-1 (3 up, 1 pause, lower down, 1 pause at bottom). Add weight as needed

3-6 Wall facing strict HSPU - 3-1-x-1

B) Single leg Kipping HSPU - learning to use each leg individually helps heaps in learning to kip properly

3 rounds:

3-5 reps left leg

3-5 reps right leg

3-5 reps Both legs

SPARTAN:

NASAL breathing time trials:

Row 500m

Rest 5 mins

Ski 500m

Rest 5 mins

Run 400m

Rest 5 mins

Airbike 50 cals

*All only breathing through the nose.

GAME PLAN WEEK 66

Daily movement drills week 6/6

Open preparation work:

1 min foam rolling the glutes both sides Then 10 reps active pigeon each side.

1 min foam rolling the back of the shoulder then 1 min passive hang from bar

1 min foam folling lower back then 10 pike ups.

MONDAY:

Daily movement drills week 6/6

Open preparation work:

1 min foam rolling the glutes both sides Then 10 reps active pigeon each side.

1 min foam rolling the back of the shoulder then 1 min passive hang from bar

1 min foam folling lower back then 10 pike ups.

Mentality WOD:

What are your core values?

Have a think about this thoroughly.

What is important to you?

Here is a list of core values. Choose the first 5 that jump out at you!

http://www.threadsculture.com/blog/company-culture/core-values-list-threads/

WEIGHTLIFTING/STRENGTH:

Find your daily max in Front Squat Triples!

10 minutes

MAX REPS squat clean and split jerks @ 70% 1RM

GYMNASTICS:

Ring muscle up skill development

3 rounds of:

20 Bottom of ring dip swings

20-30 sec top ring support hold

THEN:

5 min AMRAP

8 Burpee Pullups

8 T2B

CROSSFIT:

3 rounds for time of:

30/25 cal assault bike

15 HSPU

Rest 5 mins

3 rounds for time of:

400m Run

4 Shoulder to OH @ 80/55kg

4 Front squats

4 shoulder to OH

100 Double unders

Rest 5 mins

Accumulate 4 mins Hollow body hold

Each break = 25 Bicep curls with 20/15kg barbell

Accumulate 3 mins hanging from pullup bar

Each break = 10 Pushups GOOD FORM!

TUESDAY:

Daily movement drills week 6/6

Open preparation work:

1 min foam rolling the glutes both sides Then 10 reps active pigeon each side.

1 min foam rolling the back of the shoulder then 1 min passive hang from bar

1 min foam folling lower back then 10 pike ups.

BREATHING:

Lets build a big base!

For 5-10 mins do:

7sec inhale – 28 sec Hold – 14 sec exhale.

*Staying basic with this for a while!

Weightlifting/Strength:

FInd your daily max in Hang Snatch

Build to a daily max in Strict Press

Drop back to 80% and perform a MAX OUT SET

Drop back to 50% and perform a MAX OUT SET

Drop back to 20/15kg barbell and perform a MAX OUT SET

Gymnastics Conditioning:

10 min AMRAP

10 Strict HSPU

20 Cal row

30 alternating pistols

Crossfit:

5 min Assault bike

50 Thrusters @ 20/15kg

Rest 2 mins

4 min Assault bike

40 Thrusters @ 20/15kg

Rest 2 mins

3 min Assault bike

30 Thrusters @ 20/15kg

Rest 2 mins

2 min Assault bike

20 Thrusters @ 20/15kg

Accessory:For quality:

75 Banded hamstring curls

50 Back extensions

3x25 sec sorenson hold on GHD

WEDNESDAY:

Daily movement drills week 6/6

Open preparation work:

1 min foam rolling the glutes both sides Then 10 reps active pigeon each side.

1 min foam rolling the back of the shoulder then 1 min passive hang from bar

1 min foam folling lower back then 10 pike ups.

BREATHING:

Lets build a big base!

For 5-10 mins do:

7sec inhale – 28 sec Hold – 14 sec exhale.

*Staying basic with this for a while!

Weightlifting/Strength:

10-1 OF:

Power cleans

Push jerks

Performed at 60% of 1RM clean and jerk

Perform 10 power cleans THEN 10 Push jerks

9 then 9 so on and so forth.

Skill Development

9 min EMOM:

Min 1: 30 sec ring support swings

Min 2: 30 sec bottom ring support hold

Min 3: 60 sec freestanding HS hold practice.

ROWING:

Low intensity work to prime the nervous system for friday!!

3x15 minute row

First 5 mins SR 22-24

Second 5 mins SR 24-26

THird 5 mins SR 26-28

Rest 3 mins

THURSDAY:

Daily movement drills week 6/6

Open preparation work:

1 min foam rolling the glutes both sides Then 10 reps active pigeon each side.

1 min foam rolling the back of the shoulder then 1 min passive hang from bar

1 min foam folling lower back then 10 pike ups.

BREATHE:

Lets build a big base!

For 5-10 mins do:

7sec inhale – 28 sec Hold – 14 sec exhale.

*Staying basic with this for a while!

SWIM: From www.swimwod.com - We work with swimwod, if you are interested in more swimming have a look!

1. 50m Freestyle 50m Breaststroke 50m Backstroke 50m Free Style

*Rest as needed Novice – 1 round Advance – 2 rounds

2. 25m Kick – left arm up, breathe to the RIGHT 25m One arm drill – RIGHT arm, 8-10 kicks between strokes 25m Kick – right arm up, breath to the LEFT 25m One arm drill – LEFT arm 50m Catch Up Drill (Novice 2x25m)

Advanced Only: 50m Stroke Count (Goal sub 45)

*The above is 1 round. Novice complete 2 rounds Advanced complete 3 rounds

3. Advanced Only. 3x 50m Freestyle on 1min 15 secs 1x 50m Freestyle on 2 mins

2 rounds

4. 100m Breast stroke or back stroke (Novice 4x25m)

FRIDAY:

Daily movement drills week 6/6

Open preparation work:

1 min foam rolling the glutes both sides Then 10 reps active pigeon each side.

1 min foam rolling the back of the shoulder then 1 min passive hang from bar

1 min foam folling lower back then 10 pike ups.

THE UNKNOWN!!! 18.1

SATURDAY:

Daily movement drills week 5/6

Open preparation work:

1 min foam rolling the glutes both sides Then 10 reps active pigeon each side.

1 min foam rolling the back of the shoulder then 1 min passive hang from bar

1 min foam folling lower back then 10 pike ups.

BREATHING:

Lets build a big base!

For 5-10 mins do:

sec inhale – 28 sec Hold – 14 sec exhale.

*Staying basic with this for a while!

STRENGTH:

Find your daily max in Back squat doubles

SKILL DEVELOPMENT:

Pullup practice

3 rounds of:

10x Jump to Hollow + 3 kips

10 reps each leg butterfly pullup with 1 leg on box

10 reps of kipping or butterfly pullups

CROSSFIT:

15 minute EMOM:

1st min: Burpees

2nd min: Wall balls

3rd min: Box jumps

DAY 4:

VIKING:

Warmup:

AMRAP 5 mins

3 Broad jumps

10 Alternating Plank to Palms

10 Alternating Deadbug

Main set:

Sumo Deadlift - Build to safe 1RM, Really think about driving hips through and almost squatting the weight up

3x1 @ 90%

Accessory:

100m Heel toe Prowler Push - Heavy.

SPARTAN:

In 20/14lb Weight vest AND only nasal breathing:

1600m Run

Rest 3 mins

1200m Run

Rest 2 mins

800m Run

Rest 1 min:

400m Run

NINJA:

Handstand balance skill work:

Warmup:

20 Plank to Palms to 1 min Plank hold

20 Plank to Palms to 1 min Palm Plank hold

1 min Hang

1 min Body line drill.

Mainset:

Wall Facing Handstand hold - Try bring one leg slightly off the wall to find Balance point then other leg to follow 3-5 Reps each leg for max time.

Headstand hold - 3-5 reps for max time.

DAY THREE:

VIKING:

Warmup:

3 sets:

3 Jefferson curls

5 Deadball goodmornings

7m Heel toe prowler push

Main set:

Deadlift - 5 sets of 7 Reps @ 60-70%

NO touch n go - Reset on each rep.

Accessory:

3x8-12 Goodmornings

Pause 3 secs on each rep.

SPARTAN:

Warmup:

10 Burpees

2 breathes rest

8 Burpees

2 breathes rest

6 burpees

2 breathes rest

4 burpees

2 breathes rest

2 burpees

10 breathes rest then go back UP the ladder.

3 rounds:

Run 400m STRAIGHT INTO MAX reps unbroken Wall balls

Rest 2 mins

Repeat 2 more times but with 60% of your max wallballs

NINJA:

Kipping Practice

Warmup:

3 rounds

30 sec Bodyline drill

5 Pushups

15 sec Bodyline drill

2 Wall walks

Mainset:

5 sets through

3-5 Kipping HSPU Left leg

3-5 Kipping HSPU right leg

3-5 Kipping HSPU Both legs

DAY TWO:

VIKING:

Warmup:

AMRAP 5 mins

3 Broad jumps

10 Alternating Plank to Palms

10 Alternating Deadbug

Main set:

Build to 3RM Reset Deficit Deadlift to 1 Blue plate

3x1 @ 100%

Accessory:

5 sets of 6-8 GHR

SPARTAN:

25-20-15-10-5-5-10-15-20-25

Cal Airbike.

Rest to work 1:1.

Simple but effective - GO HARD!!!

NINJA:

Handstand walking skill:

Warmup:

40 Alternating Deadbugs

30 Alternating Plank to palms

20 meters Crocodile crawl

10 meters each direction sideways Handstand walk using wall as balance.

Mainset:

AMRAP 10 mins

2m-4m-6m-8m-10m so on

Forward handstand walk

Backward handstand walk

Sideways one direction

Sideways other direction

*So i do 2m every direction, then 4m, then 6m so on. If i get stuck in lets say my backwards handstand walking then I have 1 attempt, move on to the sideways then when i get back to the backwards i attempt the distance I failed. - Can increase by only 1m If struggling.

Day ONE:

VIKING:

Warmup:

3 sets:

3 Jefferson curls

5 Deadball goodmornings

7m Heel toe prowler push

Main set:

Build to 3RM Rack Pull from knee height

3x1 @ 100%

Accessory:

100 Back extensions

SPARTAN:

Breath hold Time trials:

Row 500m

Rest 5 mins

Ski 500m

Rest 5 mins

Run 400m

Rest 5 mins

Airbike 50 cals

*Breath hold time trials - Don’t be an idiot on these...If you need to breathe, stop and breathe for as long as you need then continue. Think 80% effort.

NINJA:

Strength:

Warmup:

3 rounds

30 sec Bodyline drill

5 Pushups

15 sec Bodyline drill

2 Wall walks

Mainset:

5 sets of: 3-6 Wall facing Strict Handstand Pushups - Use 3 sec lower, 3 sec press as tempo.

3 sets of: 6-8 Top half strict handstand pushups - Only go down half way. Can use a target to gage this.

Bonus points:

50x Strict Handstand pushups off box - Made hard enough to only hit 5 reps per set.

GAME PLAN WEEK 65

Daily movement drills week 5/6

Open preparation work:

1 min foam rolling the glutes both sides Then 10 reps active pigeon each side.

1 min foam rolling the back of the shoulder then 1 min passive hang from bar

1 min foam folling lower back then 10 pike ups.

MONDAY:

Daily movement drills week 5/6

Open preparation work:

1 min foam rolling the glutes both sides Then 10 reps active pigeon each side.

1 min foam rolling the back of the shoulder then 1 min passive hang from bar

1 min foam folling lower back then 10 pike ups.

Mentality WOD:

What are your core values?

Have a think about this thoroughly.

What is important to you?

Here is a list of core values. Choose the first 5 that jump out at you!

http://www.threadsculture.com/blog/company-culture/core-values-list-threads/

WEIGHTLIFTING/STRENGTH:

EMOM UNTIL FAILURE:

Start @ 50% of lightest lift and increase by 5kg until cannot lift anymore

1st min:1x Power snatch

2nd min: 1x Hang snatch

3rd min: 1x Full snatch

Snatch Pulls – 3x8 @ 80% of your heaviest single for today.

Perform these as touch n go.

GYMNASTICS:

Toes to bar rhythm practice

3 rounds of each:

Rhythm kipping knee raises + rhythm straight leg raises + Straight leg T2B (5+5+5)

Rhythm Kipping knee raises + High knees T2B + High knees kick out (5+5+5)

Basic Open prep work: 4 rounds:

1 min Max reps Bar facing burpees

Rest 30 secs

40 secs Max reps T2B

Rest 1 min

*DO NOT RIP YOUR HANDS! Drop before you rip, keep the movement smooth.

CONDITIONING:

3 rounds for time:

25 Box jumps @ 24/20"

25 Double DB Power cleans @ 22.5/15kg

25 Pushups

25 DB thrusters @ 2x 22.5/15kg

25 burpees to target 6" above reach.

TUESDAY:

Daily movement drills week 5/6

Open preparation work:

1 min foam rolling the glutes both sides Then 10 reps active pigeon each side.

1 min foam rolling the back of the shoulder then 1 min passive hang from bar

1 min foam folling lower back then 10 pike ups.

BREATHING:

Lets build a big base!

For 5-10 mins do:

6sec inhale – 24 sec Hold – 12 sec exhale.

*Staying basic with this for a while!

Weightlifting/Strength:

FInd your daily max in Back squat

Then perform

90% x 2 reps

85% x 3 reps

80% x 4 reps

75% x 5 reps

70% x 6 reps.

Repeat for strict press!

Gymnastics Conditioning:

Skill development:

30 Jumping bar muscle ups two feet on box

30 alternating legs single leg jumping bar muscle ups

30 Bar muscle ups

THEN:

9 min AMRAP

6 T2B

8 C2B

10 HSPU

Crossfit:

Easy pace – 4 rounds:

3 min Row/Airbike/Run/Ski

Directly into:

First round – Row then 2 min AMRAP ring dips

Second round – Airbike then 2 min AMRAP OH lunges @ 40/30kg

Third round – RUn then 2 min AMRAP Wall balls

Fourth round – Ski then 2 min AMRAP Dumbbell snatches @ 22.5kg.

*If do not have a ski then use ball slams OR Burpees.

Accessory:

5 rounds for quality:

30-60 secs of Hollow rocks

5-10 Pseudo planche pushups (Pushups with your shoulder externally rotated so fingers point towards toes)

5-10 Rope pullups.

WEDNESDAY:

Daily movement drills week 5/6

Open preparation work:

1 min foam rolling the glutes both sides Then 10 reps active pigeon each side.

1 min foam rolling the back of the shoulder then 1 min passive hang from bar

1 min foam folling lower back then 10 pike ups.

BREATHING:

Lets build a big base!

For 5-10 mins do:

6sec inhale – 24 sec Hold – 12 sec exhale.

*Staying basic with this for a while!

Weightlifting/Strength:

FInd your daily max in 3 sec paused Front squat + Front squat

Do 5 additional front squat singles at the max weight you hit, but no pause now.

Skill Development

3 rounds rest 30 secs between movements

30 sec Bottom of ring dip support

30 sec Top of ring support

Crossfit:

15 min AMRAP

50 double unders

30 cal assault bike

THEN:

10 mins to find a 1RM CLean and jerk.

After drop to 80% and perform 3 sets of 2 reps.

Accessory:

Accumulate 15 reps each arm Turkish getups @ 24/16kg

THURSDAY:

Daily movement drills week 5/6

Open preparation work:

1 min foam rolling the glutes both sides Then 10 reps active pigeon each side.

1 min foam rolling the back of the shoulder then 1 min passive hang from bar

1 min foam folling lower back then 10 pike ups.

BREATHE:

Lets build a big base!

For 5-10 mins do:

4sec inhale – 16 sec Hold – 8 sec exhale.

*Staying basic with this for a while!

SWIM: From www.swimwod.com - We work with swimwod, if you are interested in more swimming have a look!

1. 50m Freestyle 50m Breaststroke 50m Backstroke 50m Free Style

*Rest as needed Novice – 1 round Advance – 2 rounds

2. 25m Kick – left arm up, breathe to the RIGHT 25m One arm drill – RIGHT arm, 8-10 kicks between strokes 25m Kick – right arm up, breath to the LEFT 25m One arm drill – LEFT arm 50m Catch Up Drill (Novice 2x25m)

Advanced Only: 50m Stroke Count (Goal sub 45)

*The above is 1 round. Novice complete 2 rounds Advanced complete 3 rounds

3. Advanced Only. 3x 50m Freestyle on 1min 15 secs 1x 50m Freestyle on 2 mins

2 rounds

4. 100m Breast stroke or back stroke (Novice 4x25m)

FRIDAY:

Daily movement drills week 5/6

Open preparation work:

1 min foam rolling the glutes both sides Then 10 reps active pigeon each side.

1 min foam rolling the back of the shoulder then 1 min passive hang from bar

1 min foam folling lower back then 10 pike ups.

Weightlifting/Strength:

Build to max complex of:

2x Push Press + 3x Push jerks + 4x Split jerks

Accessory:

3 rounds:

8 Bulgarian split squats with KB's by sides

12 GHR. OR challenging goodmornings.

CROSSFIT:

4 rounds

15 cal Bike

30 Wall balls

40m Sled empty.

Rest 5 mins

60-40-20

Cal Row

30-20-10

Double dumbbell Thrusters @ 2x22.5/15kg

Rest 5 mins

100x Burpee box jump overs for time.

SATURDAY:

Daily movement drills week 5/6

Open preparation work:

1 min foam rolling the glutes both sides Then 10 reps active pigeon each side.

1 min foam rolling the back of the shoulder then 1 min passive hang from bar

1 min foam folling lower back then 10 pike ups.

BREATHING:

Lets build a big base!

For 5-10 mins do:

6 sec inhale – 24 sec Hold – 12 sec exhale.

*Staying basic with this for a while!

Move from one workout to the next, this is to practice skills and learn pacing. As soon as you have set up for a workout, start it.

5-4-3-2-1 Full snatch

Start @ 50% and increase by 10% every round.

2. 4 rounds:

2 Strict Ring muscle ups (Scale to C2B, Pullups, Or ring dips)

4 Strict HSPU (Scale to kipping HSPU or Ring pushups)

8 KB snatches each arm @ 32/24kg (Scale weight)

3.

1 round

52 Wall balls

26 Pullups

Rest 1 min

28 Pistols alternating

15 Power cleans @ 50/35kg

4.

1 round

400m Run

40 GHDSU Or regular situps

7 Deadlifts @ 80%

5.

1 round

1km Assault bike

30m HS walk (Or 5 Box conans)

3 OHS @ 100/70kg

6.

1 round

27 Thrusters @ 45/30kg

4 Rope climbs

DAY 4:

VIKING:

Warmup:

1 min Shoulder extension stretch

Then 3 sets

10 Chest flyes 2x Plates

10 Bent over rear delt flyes

10 Windmills each side.

Main set:

AMRAP 12 mins

8-12 Ring Pushups

20 Bent over rear delt flyes with 2.5kg plates

Alternating KB strict press - 5 reps each side.

SPARTAN:

5km ROW:

Every 4 mins complete:

1st 4 mins - 30 Russian KBS

2nd 4 mins - 15 Burpees over the rower

3rd 4 mins - 20 shoot throughs on paralettes - no pushup/dip

4th 4 mins - sled push/drag

*if it takes you longer cycle back through

NINJA:

Test:

3x Ring muscle up every 30 secs for as long as possible

Rest 3-5 mins

2x Ring muscle ups every 30 secs for as long as possible

Rest 3-5 mins

1x Ring muscle up every 20 secs for as long as possible

*Adjust as necessary.

DAY THREE:

VIKING:

Warmup:

30 sec Handstand hold

10-20 Banded Pull aparts

Main set:

Build to 5RM Strict Press

Then perform 3x10 @ 80% of 5RM

L seated DB Press - 3x8-12

SPARTAN:

5 rounds:

21 cal Row

15 cal Bike

9 cal Ski

NINJA:

Warmup:

3 sets:

10 hollow rocks

10 superman rocks

5 V ups

5 Hips to rings kip.

Main set:

3-5 sets of the following:

1x Toes to ring+ 1 muscle up

2x Toes to ring + 2 Muscle up

3x Toes to ring + 3 Muscle up

DAY TWO:

VIKING:

Warmup:

1 min Shoulder extension stretch

Then 3 sets

10 Chest flyes 2x Plates

10 Bent over rear delt flyes

10 Windmills each side.

Main set:

AMRAP 12 mins

10 Skull Crushers @ 20kg

8 Upright Row

6 Heavy Floor press

Finisher: 200x Banded tricep extensions

SPARTAN:

3 rounds:

45 Cal Row

30 Burpee box jumps

15 each hand DB snatches @ open weights.

Rest 2 mins between rounds OR until HR drops below 100BPM

NINJA:

Strict strength:

Warmup:

Tabata alternating

20 sec on/10 sec off until done 2 rounds of each.

Ring dead hang

Bottom of dip hold

Ring pullup hold

Top of dip hold

Main set: 5 sets of 3 strict Chest to ring with 3 sec hold at chest.

5 sets of 3-6 Ring dips - 3 sec down, 2 sec pause, 3 sec up.

5 sets of 10-20 sec False grip hold.

Day ONE:

VIKING:

Warmup:

3 sets:

30 sec Handstand hold

10-20 Banded Pull aparts

Main set:

Bench Press -Build to 1RM

Then 5x10 @ 70%

Accessory:

5x8 Strict Bar dips

AHAP

SPARTAN:

NASAL breathing time trials:

Row 500m

Rest 5 mins

Ski 500m

Rest 5 mins

Run 400m

Rest 5 mins

Airbike 50 cals

*All only breathing through the nose.

NINJA:

Transfer Drills

Warmup:

AMRAP 5 mins

3-5 False grip body rows

3-5 Strict Low ring dips

Main set:

This is really hammering the turnover in the muscle up.

AMRAP 10-12 mins

3-5 Strict ring muscle up from kneeling position (Rings start at hip height. You kneel under them hold rings in false grip and pull into the bottom of a dip as controlled as possible - add height of rings to make harder)

3-5 Kipping Ring muscle up transfer using box (Start in body row position with feet on box and hips lower than feet - Kip hips up while driving through the box to turnover)

1 AS SLOW AS POSSIBLE MUSCLE UP NEGATIVE! - Jump to top of muscle up, Lower to hang as slow as you physically can.

GAME PLAN WEEK 64.

Daily movement drills week 4/6

Open preparation work:

1 min foam rolling the glutes both sides Then 10 reps active pigeon each side.

1 min foam rolling the back of the shoulder then 1 min passive hang from bar

1 min foam folling lower back then 10 pike ups.

MONDAY:

Daily movement drills week 4/6

Open preparation work:

1 min foam rolling the glutes both sides Then 10 reps active pigeon each side.

1 min foam rolling the back of the shoulder then 1 min passive hang from bar

1 min foam folling lower back then 10 pike ups.

Mentality WOD:

What are your core values?

Have a think about this thoroughly.

What is important to you?

Here is a list of core values. Choose the first 5 that jump out at you!

http://www.threadsculture.com/blog/company-culture/core-values-list-threads/

WEIGHTLIFTING/STRENGTH:

FInd your Daily max in the complex:

1x Power snatch + 1x Hang snatch

Drop down to 80% and perform 1x complex every 30 secs for 10 mins.

GYMNASTICS:

Toes to bar rhythm practice

3 rounds of each:

Rhythm kipping knee raises + rhythm straight leg raises + Straight leg T2B (5+5+5)

Rhythm Kipping knee raises + High knees T2B + High knees kick out (5+5+5)

Basic Open prep work: 4 rounds:

1 min of Lateral burpee box jump overs to 24"

Directly into:

45 secs of C2B pullups

Rest 3 mins

CONDITIONING:

"Three wise men"

4 min AMRAP

5 Hang squat snatch @ 60/40kg

10 Bar facing burpees

Rest 2 min

4 min AMRAP

10 Power cleans @ 60/40kg

20 Pullups

Rest 2 mins

4 min AMRAP

15 Box jump overs 24/20"

30 Wall balls

*With so many transitions in this workout it is easy to waste a lot of time between exercises, your aim is to transition fast and break early if needed. Small rests, stay consistent.

TUESDAY:

Daily movement drills week 4/6

Open preparation work:

1 min foam rolling the glutes both sides Then 10 reps active pigeon each side.

1 min foam rolling the back of the shoulder then 1 min passive hang from bar

1 min foam folling lower back then 10 pike ups.

BREATHING:

Lets build a big base!

For 5-10 mins do:

5sec inhale – 20 sec Hold – 10 sec exhale.

*Staying basic with this for a while!

Weightlifting/Strength:

In no more than 60 mins find your max in:

3RM Bench Press

2RM Squat clean thruster.

Gymnastics Conditioning:

9 min AMRAP

3 Strict HSPU

6 C2B Pullups

9 Kipping HSPU

12 T2B

Crossfit:

For time:

30 Cal Row

50 DB shoulder to OH @ 2x22.5/15kg

30 cal Row

40 Thrusters @ 2x22.5/15kg

30 cal Row

30 Clusters @ 22.5/15kg

30 cal Row

20 Ring muscle ups.

Accessory:

3 sets for quality:

8 each arm DB strict press

12x OHS single arm DB.

*You choose weight on each.

WEDNESDAY:

Daily movement drills week 4/6

Open preparation work:

1 min foam rolling the glutes both sides Then 10 reps active pigeon each side.

1 min foam rolling the back of the shoulder then 1 min passive hang from bar

1 min foam folling lower back then 10 pike ups.

BREATHING:

Lets build a big base!

For 5-10 mins do:

5sec inhale – 20 sec Hold – 10 sec exhale.

*Staying basic with this for a while!

Weightlifting/Strength:

Find your daily max Front squat

Drop down to 60% and perform

5x5 with a 3 sec pause in bottom of each.

T2B Skill development:

3 rounds of:

20 compression leg raises

20 V ups

Crossfit:

FOR TIME:

10 rounds

10 Wall balls

10 Pushups

Directly into:

10 ropunds

10 wall balls

10 Air squats

THURSDAY:

Daily movement drills week 4/6

Open preparation work:

1 min foam rolling the glutes both sides Then 10 reps active pigeon each side.

1 min foam rolling the back of the shoulder then 1 min passive hang from bar

1 min foam folling lower back then 10 pike ups.

BREATHE:

Lets build a big base!

For 5-10 mins do:

4sec inhale – 16 sec Hold – 8 sec exhale.

*Staying basic with this for a while!

SWIM: From www.swimwod.com - We work with swimwod, if you are interested in more swimming have a look!

1. 50m Freestyle 50m Breaststroke 50m Backstroke 50m Free Style

*Rest as needed Novice – 1 round Advance – 2 rounds

2. 25m Kick – left arm up, breathe to the RIGHT 25m One arm drill – RIGHT arm, 8-10 kicks between strokes 25m Kick – right arm up, breath to the LEFT 25m One arm drill – LEFT arm 50m Catch Up Drill (Novice 2x25m)

Advanced Only: 50m Stroke Count (Goal sub 45)

*The above is 1 round. Novice complete 2 rounds Advanced complete 3 rounds

3. Advanced Only. 3x 50m Freestyle on 1min 15 secs 1x 50m Freestyle on 2 mins

2 rounds

4. 100m Breast stroke or back stroke (Novice 4x25m)

FRIDAY:

Daily movement drills week 4/6

Open preparation work:

1 min foam rolling the glutes both sides Then 10 reps active pigeon each side.

1 min foam rolling the back of the shoulder then 1 min passive hang from bar

1 min foam folling lower back then 10 pike ups.

Weightlifting/Strength:

Build to max complex of:

1x Strict press + 2x Push Press + 3x Push jerks + 4x Split jerks

Back Squat

3x3 @ 85% +

Accessory:

3 rounds:

8 Bulgarian split squats with KB's by sides

12 Goodmornings with barbell

CROSSFIT:

2 rounds:

3 min AMRAP

15 HSPU

40/30 Cal Row

Rest 1 min

3 min AMRAP

20m Handstand walk – OR 3x Box conans

40/30 cal Airbike

Rest 1 min

3 min AMRAP

8/5 Ring muscle up OR C2B OR Pullups

20x10m Shuttle runs

Rest 1 min.

GYMNASTICS:

2 rounds of:

4 min on/1 min off.

AMRAP

6-10 Top half T2B

6-10 False grip ring pullups

5 each leg pistols

SATURDAY:

Daily movement drills week 4/6

Open preparation work:

1 min foam rolling the glutes both sides Then 10 reps active pigeon each side.

1 min foam rolling the back of the shoulder then 1 min passive hang from bar

1 min foam folling lower back then 10 pike ups.

BREATHING:

Lets build a big base!

For 5-10 mins do:

5 sec inhale – 20 sec Hold – 10 sec exhale.

*Staying basic with this for a while!

CROSSFIT:

3 rounds for time:

10 Power cleans @ 60/40kg

10

10 Push Press @ 60/40kg

10

10 Squat cleans @ 60/40kg

10

10 Push jerks @ 60/40kg

10

10 Thrusters @ 60/40kg

*First round of blanks is 10 C2B, second round of blanks is 10 Bar facing burpees, Third round of blanks is 10 T2B.

STRENGTH:

Establish a 5RM Deadlift

Drop to 80-90% of 5RM and perform 5x5 .

GAME PLAN WEEK 63.

Daily movement drills week 3/6

Jefferson curl 3 sets x 5 reps at tempo = 5 seconds down, 5 seconds at the bottom, 2 seconds up. No rest at the top.

MONDAY:

Daily movement drills week 3/6

Jefferson curl 3 sets x 5 reps at tempo = 5 seconds down, 5 seconds at the bottom, 2 seconds up. No rest at the top.

Mentality WOD:

What are your core values?

Have a think about this thoroughly.

What is important to you?

Here is a list of core values. Choose the first 5 that jump out at you!

http://www.threadsculture.com/blog/company-culture/core-values-list-threads/

WEIGHTLIFTING/STRENGTH:

Find your 4RM Front squat

Find your daily max in Hang full snatch.

Drop down to 75% and perform an unbroken set of 5 reps, 4 reps, 3 reps.

GYMNASTICS:

Basic Open Prep work Week 4 of 4

4 rounds of:

40 sec on/20 sec off.

1st: Max reps Bar muscle up/C2B/Pullups

2nd: Max reps HSPU/Hand release Pushups

3rd: T2B/Kipping knee raises

CONDITIONING:

Dumbbell conditioning:

Males use 2x22.5kg DB's – Ladies use 2x 15kg DB's

1 min on/1 min off.

Alternating DB snatches

DB OH walking lunge (switch @ 30 secs)

DB Overhead squats (switch @ 30 secs)

DB STOH 2 dumbbells

DB Thrusters 2x DB's

DB deadlifts

DB squat clean thrusters

DB hang squat cleans

Man makers

Devils press

TUESDAY:

Daily movement drills week 3/6

Jefferson curl 3 sets x 5 reps at tempo = 5 seconds down, 5 seconds at the bottom, 2 seconds up. No rest at the top.

BREATHING:

Lets build a big base!

For 5-10 mins do:

4sec inhale – 16 sec Hold – 8 sec exhale.

*Staying basic with this for a while!

Weightlifting/Strength:

EVery 3 mins for 15 mins

Perform MAX REPS Push press INTO Push jerks @ 70% of your 1RM.

Gymnastics Conditioning:

4 rounds:

1 min MAX reps Burpee box jump overs @ 24/20"

Directly into:

45 secs MAX reps C2B/Pullups/Jumping C2B

Crossfit:

4 rounds for time:

500m Row

50 KBS @ 24/16kg

50 Air squats

25 GHDSU

*This is a repeat from last week, A lot of people attack this workout and go way too hard in the first round. Yep I know you did last week, this week lets attempt negative splits. So getting faster as you go along.

Gymnastics strength:

4 rounds for quality:

8-12 Strict Pullups

8-12 Strict T2B OR Strict leg raises

8-12 Diamond Pushups

WEDNESDAY:

Daily movement drills week 3/6

Jefferson curl 3 sets x 5 reps at tempo = 5 seconds down, 5 seconds at the bottom, 2 seconds up. No rest at the top.

BREATHING:

Lets build a big base!

For 5-10 mins do:

4sec inhale – 16 sec Hold – 8 sec exhale.

*Staying basic with this for a while!

Weightlifting/Strength:

FInd your heaviest 3RM Clean and jerk for the day.

This is to be performed as 3x cleans straight into 3x Jerks.

We are practicing the jerks under heavy legs after the cleans.

T2B Skill development:

3 rounds of:

20 compression leg raises

20 V ups

Crossfit:

40 min EMOM:

1st min: 10m Shuttle runs

2nd min: Max reps Bar muscle ups

3rd min: Max reps ski erg

4th min: Max reps thrusters @ 40/30kg

*Choose a number you can maintain throughout that takes around 45 seconds of work.

Open accessory:

FOR TIME:

60m OH walking lunge with 20/15kg plate

2 min rest

40m OH walking lunge with same plate

1 min rest

20m OH walking lunge

THURSDAY:

Daily movement drills week 3/6

Jefferson curl 3 sets x 5 reps at tempo = 5 seconds down, 5 seconds at the bottom, 2 seconds up. No rest at the top.

BREATHE:

Lets build a big base!

For 5-10 mins do:

4sec inhale – 16 sec Hold – 8 sec exhale.

*Staying basic with this for a while!

SWIM: From www.swimwod.com - We work with swimwod, if you are interested in more swimming have a look!

1. 50m Freestyle 50m Breaststroke 50m Backstroke 50m Free Style

*Rest as needed Novice – 1 round Advance – 2 rounds

2. 25m Kick – left arm up, breathe to the RIGHT 25m One arm drill – RIGHT arm, 8-10 kicks between strokes 25m Kick – right arm up, breath to the LEFT 25m One arm drill – LEFT arm 50m Catch Up Drill (Novice 2x25m)

Advanced Only: 50m Stroke Count (Goal sub 45)

*The above is 1 round. Novice complete 2 rounds Advanced complete 3 rounds

3. Advanced Only. 3x 50m Freestyle on 1min 15 secs 1x 50m Freestyle on 2 mins

2 rounds

4. 100m Breast stroke or back stroke (Novice 4x25m)

FRIDAY:

Daily movement drills week 3/6

Jefferson curl 3 sets x 5 reps at tempo = 5 seconds down, 5 seconds at the bottom, 2 seconds up. No rest at the top.

Weightlifting/Strength:

Deadlift – Build to heavy single for the day

Drop down to 90% and perform 5 extra singles

Accessory:

3 rounds:

8 Bulgarian split squats with KB's by sides

12 Goodmornings with barbell

CROSSFIT:

"3 wise men"

4 min AMRAP

5 Hang squat snatch @ 60/40kg

10 bar facing burpees

Rest 2 mins

4 min AMRAP

10 Power cleans @ 60/40kg

20 Pullups

Rest 2 mins

4 min AMRAP

15 Box jump overs @ 24/20"

30 Wall balls

CONDITIONING:

2 rounds for max reps

1 min: Alternating DB snatches @ 22.5kg

Rest 1 min

1 min: T2B

Rest 1 min

1 min: Row for cals

Rest 1 min

1 min: Max burpees to target above reach 6"

GYMNASTICS:

4 rounds for quality:

20 sec L sit on paralettes

20 sec Ring support hold

20 sec Chest facing wall handstand hold

SATURDAY:

Daily movement drills week 3/6

Jefferson curl 3 sets x 5 reps at tempo = 5 seconds down, 5 seconds at the bottom, 2 seconds up. No rest at the top.

BREATHING:

Lets build a big base!

For 5-10 mins do:

4sec inhale – 16 sec Hold – 8 sec exhale.

*Staying basic with this for a while!

BULGARIAN HOUR with a cardio twist

0-10 mins

Max distance row

10-15 mins

2RM OHS out of rack

15-20 mins

REST

20-30 mins

Max cal airbike

30-35 mins

2RM Touch n go Power snatch

35-40 mins

REST

40-50 mins

Max distance run

50-60 mins

Daily max in: Hang Power clean + Hang squat clean.

CROSSFIT:

Re-test 15.4

8 min AMRAP @ 83/56kg

3 HSPU

3 cleans

6 HSPU

3 cleans

9 HSPU

3 cleans

12 HSPU

6 cleans

15 HSPU

6 cleans

18 HSPU

6 cleans

21 HSPU

9 cleans

24 HSPU

9 cleans

27 HSPU

9 cleans.

So on...

DAY 4:

VIKING:

Warmup:

3 sets:

3x Jefferson curl to clean setup then clean

10x Front squats with barbell

3x Broad jumps for MAX distance

Main set:

Build to 5RM Power clean without touching the ground - Do first clean from floor then lower to just off the floor the next four times.

SPARTAN:

10 min AMRAP/EMOM

Row for max cals in 10 mins

*EMOM including first minute complete 5 Burpees over rower

NINJA:

Warmup:

3x 3 Toes to ring

1 Skin on the cat after last T2R

Main set:

5 sets of:

5 Kipping leg raises

Straight into

Max effort Kipping T2B

DAY THREE:

VIKING:

Accessory:

10x1 Power clean from High hang to build speed - Increase across

10x1 Power clean with bands attached through rack like powerlifter (If you can set this up)

3x3 Clean pulls @ 100% of max Clean

SPARTAN:

5x500m Row - Rest 1:1

Aim to Row each 500m Faster than 2km PR pace.

NINJA:

Warmup:

3 mins of alternating between

Situp to forward fold

Laying down to toe touch behind head (hold broomstick for both of these)

Main set:

5 sets of

1 T2B - Pause at top, Rotate side to side (Also known as windscreen wiper)

1-5 T2B

*All without coming off the bar

Rest.

DAY TWO:

VIKING:

Warmup:

3 sets increasing weight

3 Clean pulls

3 Muscle cleans

3 Power cleans

Main set: VOlume

Every 10 secs for 2 mins 1 rep @ 65%

Every 20 secs for 2 mins 1 rep @ 70%

Every 30 secs for 2 mins 1 rep @ 75%

Every minute for 4 mins 1 rep @ 80%

SPARTAN:

“Rowing nasal breathing Helen”

3RFT

Row 400m

21 KBS @ 24/16kg

12 Pullups

*NASAL breathing ONLY!!!

NINJA:

Main set:

Strict T2B 21’s

3 sets

7 bottom half strict t2b (hang to L sit

7 top half strict T2B (L sit to bar)

7 full strict T2B

Day ONE:

VIKING:

Warmup:

AMRAP 10 mins

1 Full round of Burgener warmup

10m Lizard crawl

Main set: Complex

Build to max complex of 3x Clean pulls into 1 Power clean

SPARTAN:

10 rounds each: 20 sec on/20 sec off alternating movements.

1st 20 secs = Row for cal

2nd 20 secs = Thrusters with empty barbell

NINJA:

Warmup:

20 sec on/10 sec off alternating between

V ups

Seated leg raises.

Main set:

3 rounds for time:

15 T2B (Or kipping knee raise)

15 Hollow rocks

15 situps

GAME PLAN WEEK 62.

Daily movement drills week 2/6

Jefferson curl 3 sets x 5 reps at tempo = 5 seconds down, 5 seconds at the bottom, 2 seconds up. No rest at the top.

MONDAY:

Daily movement drills week 2/6

Jefferson curl 3 sets x 5 reps at tempo = 5 seconds down, 5 seconds at the bottom, 2 seconds up. No rest at the top.

Mentality WOD:

"Never let the PRESSURE exceed the PLEASURE"

Its that time of year that its very easy to let the pressure of the open get to you. Nows the time you should be having some fun! Try get a new training partner, or play some sport. Reward yourself somehow if you manage to get a PB.

Think about what makes training fun for you? And enjoy the process!

WEIGHTLIFTING/STRENGTH:

Find your 5RM Back Squat

Find your daily max in Power snatch + Full snatch – Done as singles.

GYMNASTICS:

Basic Open Prep work Week 3 of 4

4 rounds of:

40 sec on/30 sec off.

1st: Max reps Bar muscle up/C2B/Pullups

2nd: Max reps HSPU/Hand release Pushups

3rd: T2B/Kipping knee raises

CONDITIONING:

3 rounds – 2 min rest after each

10 cal assault bike

10 bar facing burpees

10 Power cleans @ 60/40kg

10 cal assault bike

10 bar facing burpees

10 Shoulder to OH @ 60/40kg

Accessory:

3 sets for quality

8 each arm single arm ring rows

8 single arm DB strict press each arm.

TUESDAY:

Daily movement drills week 1/6

Jefferson curl 3 sets x 5 reps at tempo = 5 seconds down, 5 seconds at the bottom, 2 seconds up. No rest at the top.

BREATHING:

Lets build a big base!

For 5-10 mins do:

3sec inhale – 12 sec Hold – 6 sec exhale.

*Staying basic with this for a while!

Weightlifting/Strength:

Squat Clean ladder

FOR TIME:

5 cleans @ 90/60kg

4 cleans @ 100/65kg

3 cleans @ 110/70kg

2 cleans @ 120/75kg

1 clean @ 130/80kg

*Scale to 60-65-70-75-80% of 1RM

Clean Pulls – 5x3 @ 90% of 1RM.

Gymnastics Conditioning:

4 rounds (1 round is left and right leg)

20 sec on – 20 sec off.

Top of pistol hold

Bottom of pistol hold

Max reps pistols.

Crossfit:

4 rounds for time:

500m Row

50 KBS @ 24/16kg

50 Air squats

25 GHDSU

Accessory:

RIng muscle up Kip drill

15 Kipping swings on rings – aim for hips high

Accumulate 3 mins in hollow body

Accumulate 3 mins in superman

15 Kipping swings on rings – High hips.

WEDNESDAY:

Daily movement drills week 2/6

Jefferson curl 3 sets x 5 reps at tempo = 5 seconds down, 5 seconds at the bottom, 2 seconds up. No rest at the top.

BREATHING:

Lets build a big base!

For 5-10 mins do:

3sec inhale – 12 sec Hold – 6 sec exhale.

*Staying basic with this for a while!

Weightlifting/Strength:

3 rounds for time @ 40/30kg

10 Muscle snatches

10 Power snatches

10 Full snatches

10 Hang muscle snatches

10 Hang power snatches

10 Hang full snatches

*Aim for this is to not stop moving, aim to do a set of 10 unbroken. And move with purpose.

Accessory:

4 rounds:

8-12 L sit pullups (Or strict Pullups with bands for scaled)

6-10 Paralette Kipping HSPU (Or regular kipping HSPU)

3-5 Kipping Ring muscle ups – Choose a hard Pull for you. Chest to bar, or pullup and perform kipping.

Crossfit:

"Mikko's Triangle"

40 min EMOM:

1st min: 20 Cal Airbike

2nd min: 20 cal Row

3rd min: 20 cal Ski erg

4th min: REST

*Choose a number you can maintain throughout that takes around 45 seconds of work.

THURSDAY:

Daily movement drills week 2/6

Jefferson curl 3 sets x 5 reps at tempo = 5 seconds down, 5 seconds at the bottom, 2 seconds up. No rest at the top.

REST AND BREATHE!

Lets build a big base!

For 5-10 mins do:

3sec inhale – 12 sec Hold – 6 sec exhale.

*Staying basic with this for a while!

FRIDAY:

Daily movement drills week 2/6

Jefferson curl 3 sets x 5 reps at tempo = 5 seconds down, 5 seconds at the bottom, 2 seconds up. No rest at the top.

Weightlifting/Strength:

Front Squat – Build to 3RM for the day.

CROSSFIT:

"12.3"

18 min AMRAP

15 Box jumps @ 24/20"

12 Push Press @ 52.5/35kg

9 T2B

Accessory:

3x15 DB Bent over flyes

3x8 windmills each side 12-16kg KB

GYMNASTICS:

1 legless Rope climb

2 rope climbs

30 Alternating pistols

40 GHDSU

50 Back extensions

60 Pushups

50 Back extensions

40 GHDSU

30 Pistols

2 ROpe climbs

1 legless rope climb

SATURDAY:

Daily movement drills week 1/6

Jefferson curl 3 sets x 5 reps at tempo = 5 seconds down, 5 seconds at the bottom, 2 seconds up. No rest at the top.

BREATHING:

Lets build a big base!

For 5-10 mins do:

3sec inhale – 12 sec Hold – 6 sec exhale.

*Staying basic with this for a while!

Weightlifting/Strength:

FInd a 1RM Bear complex:

Power clean + Front Squat + Push Press + Back squat + Behind the neck Push press

Drop down to 60% and perform

5x Bear complex + 6x Burpee box jump overs @ 24/20"

4x Bear complex + 12x Burpee box jump overs @ 24/20"

3x Bear complex + 18x Burpee box jump overs @ 24/20"

2x Bear complex + 24x Burpee box jump overs @ 24/20"

1x Bear complex + 30x Burpee box jump overs @ 24/20"

GYMNASTICS:

5 rounds for time:

20m Handstand walk – 3x Conans around box is scaled option.

5 Deadlifts @ 160/110kg (70%)

Accessory:

4 rounds for quality:

10 Russian Pushups

10 V ups with medball

6-10 Strict HSPU.

DAY 4:

VIKING:

Warmup:

10 attempts at power jump to squat - Feel free to add the challenge of a PVC pipe and trying to snatch

Mainset:

Build to 1RM Snatch

Starting @ 50% and increase by 2.5kg total until failure.

SPARTAN:

12 min EMOM:

1st min: 200m Run

2nd min: 10 Box jumps + 5 deadlifts @ 100/70kg

NINJA:

Warmup:

30 sec hold at top of pistol

30 sec hold in bottom of pistol - Use assistance to hold bottom position

(2 rounds on each leg)

Sit in squat hold with heavy Deadball on both knees while feet are together for 1 minute.

Main set:

1x MAX effort set on each leg without putting foot down.

DAY THREE:

VIKING:

Accessory:

10x 1 Snatch Balance - Building across

5x7 Klokov High pulls @ 60% of max snatch https://www.youtube.com/watch?v=KnafbIXVr2Q

3x3 Snatch Pulls @ 100% of max snatch

SPARTAN:

WOD:

Run 1200m @ 80% of 1 mile PR time

50 wall balls

Rest 2 mins

Run 800m @ 90% of 1 mile PR time

35 wall balls

Rest 90 secs

Run 400m @ 110% of 1 mile PR time

20 Wall balls

NINJA:

Warmup:

30 sec hold at top of pistol

30 sec hold in bottom of pistol - Use assistance to hold bottom position

(2 rounds on each leg)

Sit in squat hold with heavy Deadball on both knees while feet are together for 1 minute.

Main set:

9-7-5

Cossack squats each side

Feet together squats

Pistols (Each leg) - To medball set up so pelvis doesnt collapse in bottom.

DAY TWO:

VIKING:

Warmup:

AMRAP 10 mins

1 round of burgener warmup

10m lizard crawl

Main set: Volume

1 Full snatch every 20 secs for 2 mins @ 70%

1 Full Snatch every 30 secs for 2 mins @ 75%

1 Full snatch every minute for 4 mins @ 80%

1 Full snatch ever minute for 4 minutes building to heavy.

SPARTAN:

“Nasal breathing Helen”

3 rounds:

Run 400m

21 KBS

12 Pullups

*Exactly the same as normal helen. Now done with nasal breathing ONLY!

NINJA:

Warmup:

30 sec hold at top of pistol

30 sec hold in bottom of pistol - Use assistance to hold bottom position

(2 rounds on each leg)

Sit in squat hold with heavy Deadball on both knees while feet are together for 1 minute.

Main set:

1 set of pistols on each leg of 30 reps

2 sec pause in top and bottom

Day ONE:

VIKING:

Warmup:

Complete complex with empty bar then add weight for 2 more sets afterwards

3x Hang snatch pulls

3x Hang muscle snatches

3x Hang power snatches

3x Hang HALF snatches (stop at parallel)

3x Hang full snatches

Mainset: Complex.

Build to heavy complex of 3x Snatch Pulls +1x Full snatch + 1x Hang snatch

SPARTAN:

WOD:

5 sets on each movement - alternating 90 secs.

90 secs to complete

Shuttle run 5m out and back, 10m out and back, 15m out and back + MAX Burpees in time remainingShuttle run 5m out and back, 10m out and back, 15m out and back + MAX Hang squat cleans @ 40/30kg

NINJA:

Warmup:

30 sec hold at top of pistol

30 sec hold in bottom of pistol - Use assistance to hold bottom position

(2 rounds on each leg)

Main set:

4 sets - 2 min rest between sets

As many tap squats as possible on left leg, straight into right leg. Then 2 mins rest.

GAME PLAN WEEK 61.

TIme to put in some serious work! A few weeks left of the russian squat cycle.

And some High intensity fun! Remember to send through your PB's, and let me know your scores!

Daily movement drills week 1/6

Jefferson curl 3 sets x 5 reps at tempo = 5 seconds down, 5 seconds at the bottom, 2 seconds up. No rest at the top.

MONDAY:

Daily movement drills week 1/6

Jefferson curl 3 sets x 5 reps at tempo = 5 seconds down, 5 seconds at the bottom, 2 seconds up. No rest at the top.

Mentality WOD:

"Never let the PRESSURE exceed the PLEASURE"

Its that time of year that its very easy to let the pressure of the open get to you. Nows the time you should be having some fun! Try get a new training partner, or play some sport. Reward yourself somehow if you manage to get a PB.

Think about what makes training fun for you? And enjoy the process!

WEIGHTLIFTING/STRENGTH:

6x2 Front Squat @ 80%

Build to max complex of Snatch Pull + HANG snatch.

Drop down to 80% and perform.

1 snatch pull + 1 Hang snatch

1+2

1+3

1+4

2 sets through.

GYMNASTICS:

Basic Open Prep work Week 2 of 4

4 rounds of:

40 sec on/40 sec off.

1st: Max reps Bar muscle up/C2B/Pullups

2nd: Max reps HSPU/Hand release Pushups

3rd: T2B/Kipping knee raises

CONDITIONING:

5 rounds:

800m Row

25 OHS @ 30/25kg

25 SDHP @ 30/25kg

TUESDAY:

Daily movement drills week 1/6

Jefferson curl 3 sets x 5 reps at tempo = 5 seconds down, 5 seconds at the bottom, 2 seconds up. No rest at the top.

BREATHING:

Lets build a big base!

For 5-10 mins do:

2 sec inhale – 8 sec Hold – 4 sec exhale.

*Staying basic with this for a while!

Weightlifting/Strength:

Clean and jerk

Find your daily max in doubles! Complete one full lift have no more than 20 secs rest before second lift.

Gymnastics Conditioning:

4 rounds (1 round is left and right leg)

20 sec on – 20 sec off.

Top of pistol hold

Bottom of pistol hold

Max reps pistols.

Conditioning:

20 min EMOM:

1st min: 12/10 Cal row + AMRAP Wall balls

2nd min: AMRAP CIndy (5 pullups, 10 pushups, 15 air squats)

3rd min: 12/10 cal Row + AMRAP Double unders

4th min: AMRAP Deadball stomach hold forward lunges

Crossfit:

9 min AMRAP

15 T2B

10 Deadlifts @ 52.5/35kg

5 Power snatches @ 52.5/35kg

Accessory:

3 sets for quality:

10 Y raise with DB on 45 degree bench, controlled tempo

10 T raises with thumbs up (lie on bench)

10 Standing PVC dislocates.

WEDNESDAY:

Daily movement drills week 1/6

Jefferson curl 3 sets x 5 reps at tempo = 5 seconds down, 5 seconds at the bottom, 2 seconds up. No rest at the top.

BREATHING:

Lets build a big base!

For 5-10 mins do:

2 sec inhale – 8 sec Hold – 4 sec exhale.

*Staying basic with this for a while!

Weightlifting/Strength:

6x6 Back Squat @ 80%

Lunges:

10 min AMRAP

Males start @ 40kg

Females start @ 30kg

Increase by 5kg each round.

10 Front rack walking lunge steps

10 OH Lunge steps

10 Back rack walking lunge steps

Accessory:

4 rounds:

20 Plate jumping pushups (from floor to plate)

10 Bottom Wall ball throws

10 standing wall ball throws

12 Top half pullups

30 wall facing facing shoulder taps

Rest as needed between exercises.

Crossfit:

21-15-9

Ring muscle ups

Thrusters @ 80/50kg

*Scale this back to be challenging for you, choose a thruster weight around 70-80%

And choose a pulling option that you find challenging. Like C2B Or pullups

THURSDAY:

Daily movement drills week 1/6

Jefferson curl 3 sets x 5 reps at tempo = 5 seconds down, 5 seconds at the bottom, 2 seconds up. No rest at the top.

REST AND BREATHE!

Lets build a big base!

For 5-10 mins do:

2 sec inhale – 8 sec Hold – 4 sec exhale.

*Staying basic with this for a while!

FRIDAY:

Daily movement drills week 1/6

Jefferson curl 3 sets x 5 reps at tempo = 5 seconds down, 5 seconds at the bottom, 2 seconds up. No rest at the top.

Weightlifting/Strength:

6x2 Front Squats @ 80%

Strict Press

MAX OUT In singles for the day!

Drop down to 90% and perform 5 more singles.

CROSSFIT:

7 rounds for time:

100m SPRINT

19 KBS @ 32/24kg

10 Burpee box jumps @ 24/20"

Rest 2 mins.

CONDITIONING:

15 min Row

First 5 mins SR @ 22-24

Second 5 mins SR @ 24-26

Third 5 mins SR @ 26-28+

GYMNASTICS:

10 min EMOM:

Min 1: 1 Strict RMU + 10 sec in support, 10 sec bottom dip (Scaled options Strict pullup or C2B plus the supports

Min 2: 40 sec of Hollow rocks

THEN:

8 rounds:

45 sec on/15 sec off

Bar facing Burpees – Keep the burpee dynamic and rest at the top

Knees to elbows.

SATURDAY:

Daily movement drills week 1/6

Jefferson curl 3 sets x 5 reps at tempo = 5 seconds down, 5 seconds at the bottom, 2 seconds up. No rest at the top.

BREATHING:

Lets build a big base!

For 5-10 mins do:

2 sec inhale – 8 sec Hold – 4 sec exhale.

*Staying basic with this for a while!

Weightlifting/Strength:

20 min AMRAP @ 60% of the average of these 3 lifts

Front Squat

Power clean

Hang clean

Perform 1-1-1-2-2-2-3-3-3-4-4-4 so on and so forth.

GYMNASTICS: Continue from last week.

3 sets of 5-8 Hang to L sit (Strict leg raises)

3 sets of 5-8 L sit to T2B

3 sets of 5-8 Strict T2B

CROSSFIT:

20 min AMRAP

1 Deadlift @ 180/120kg

10 t2B

15 Bar facing burpees

*Scale deadlift to 85%

Accessory:

3x6 Each leg Bulgarian split squats

3x6 each side Landmine presses single arm.

DAY 4:

VIKING:

Warmup:

50 total airsquats facing wall, start off further away and creep closer.

Main set:

Set up Spotting arms at sticking point in squat

Build to quick but heavy squat from sticking point up

10 extra reps @ 90% of heavy.

SPARTAN:

10RFT

5 Pullups

10 Pushups

15 wall balls

NINJA:

Warmup:

1 min Chin over bar hold - chin up grip

20 Ring rows

1 min Chin over bar hold - Pullup grip

Main set:

Jump to top of muscle up

Drop from top when arms extend under the pullup bar

String together 5 butterfly pullups

*Timing is key, catching the extension to use the momentum.

Accessory:

Single arm bent over rows

3 sets each arm

15 reps

45 sec rest between sets - no rest between arms

DAY THREE:

VIKING:

Warmup:

20kg Jumping Squats - 20 sec on/10 sec off 4 rounds

Minimal ground contact, maximum airtime.

Main set:

Back Squat with bands

Setup band on either side of the bar anchored with DB’s or KB’s

10x2 @ 60% + Band tension.

*Perform a set every 45 secs.

SPARTAN:

3 rounds:

800m Run @ 80% of best 1600m time.

20 cal Airbike SPRINT

*Nasal breathing on run.

NINJA:

Warmup:

AMRAP 10 mins

Skin the cat hold 10 secs

Top of chinup hold 20 secs

Hang 40 secs

Main set:

5 sets of MAX kipping pullups

30 sec Hollow

30 sec superman

Rest 1 min

DAY TWO:

VIKING:

Warmup:

200m Walking Lunge

Main set:

Box Squats - wide stance

Build to safe 5RM

3x5 @ 85% of 5RM

Accessory:

1 set of MAX reps Back squats no pause in top or bottom @ 50% of 1RM

SPARTAN:

3 sets:

50 russian KBS @ 20/12kg

25 Pullups

30 Russian KBS @ 24/16kg

15 Pullups

10 Russian KBS @ 32/24kg

5 Pullups

NINJA:

Warmup:

3 rounds:

20 alternating deadbugs

10 Upright rows 2x KB’s

Main piece:

Skill:

30 reps each leg single leg box butterfly drill

Day ONE:

VIKING:

Warmup:

1 minute down, 1 minute up - tempo airsquat

Main set:

Back Squat

3x3 @ 70% with 5 sec pause on each rep

3x2 @ 75% with 5 sec pause on each rep

3x1 @ 80% with 5 sec pause

Accessory:

Bulgarian Split squats

3 sets on each leg of 8-12 reps @ 40% of 1RM Back squat

SPARTAN:

6 sets:

1:30 Row - 1 min Row @ 22SR - 30 sec MAX effort row.

15 Burpees over rower

NINJA:

Warmup:

3 rounds

10m Lizard crawl

20 reps bent over flyes

Main piece:

Strength

Accumulate 50 strict pullups - change grips every 5 reps

Accumulate 50 false grip body rows with 1 sec pause at chest.

GAME PLAN WEEK 60.

Happy new year!! TIme to put in some serious work! A few weeks left of the russian squat cycle.

And some High intensity fun! Remember to send through your PB's, and let me know your scores!

LAST WEEK OF THE HYPOXIC BREATHING WORK!

Daily movement drills week 5/6:

Ankle Mobility: Sit in the bottom of a squat – feet together with deadball or kettlebell pushing knees forward over the toes. Hang out in the bottom for 2 continuous minutes.

Followed by:

20 front rack Cossack squats each side, with 1x KB in front rack.

MONDAY:

Daily movement drills week 5/6:

Ankle Mobility: Sit in the bottom of a squat – feet together with deadball or kettlebell pushing knees forward over the toes. Hang out in the bottom for 2 continuous minutes.

Followed by:

20 front rack Cossack squats each side, with 1x KB in front rack.

Mentality WOD:

Affirmation Monday.

"I will focus on the present moment"

"I will be focused and dilligent in the small things"

"I will inhale confidence and exhale doubt"

"I will treat each day of training as if it is my last"

I will attack each piece with intensity and with purpose"

"I will be my own person. I will be confident"

Here is some examples of some affirmations. Today have a think and come up with yours that you can tell yourself when you need that extra bit of confidence!

WEIGHTLIFTING/STRENGTH:

6x4 Back Squat @ 80%

Build to max complex of Snatch Pull + Snatch.

NOT TOUCH N GO! Or drop and reset. It must be lowered with control and reset on the floor.

Drop down to 70% and perform one snatch every 20 secs for 10 mins.

GYMNASTICS:

Basic Open Prep work Week 1 of 4

4 rounds of:

40 sec on/50 sec off.

1st: Max reps Bar muscle up/C2B/Pullups

2nd: Max reps HSPU/Hand release Pushups

3rd: T2B/Kipping knee raises

CONDITIONING:

24-21-18-15-12-9

Cals on Rower

Rower facing Burpees

5 min rest

7 min AMRAP:

30 sec Max effort Box jumps @ 24/20"

30 sec Max effort Strict Press @ 40/30kg

5 min rest

5 min AMRAP:

50 Double unders

15 Deadlifts @ 100/70kg.

TUESDAY:

Daily movement drills week 5/6:

Ankle Mobility: Sit in the bottom of a squat – feet together with deadball or kettlebell pushing knees forward over the toes. Hang out in the bottom for 2 continuous minutes.

Followed by:

20 front rack Cossack squats each side, with 1x KB in front rack.

BREATHING:

Lets build a big base!

For 5-10 mins

For 5 cycles do:

1 sec Inhale

2 sec Exhale

THEN:

Add 1 sec to each base number and perform 5 more cycles.

So

2 sec Inhale

3 sec exhale.

Then

5 cycles of

3 sec Inhale

4 sec Exhale. So on and so forth. Until time is up or cannot perform any more, if you cannot perform a number, drop it back by 2 and keep going until time is up.

While this is happening lets do a visual exercise, Find a central point in your vision. Soften your eyelids.

Allow your vision to slowly scan out, Bring more and more awareness to your periphery. Over the course of your time slowly scan in and out from centrally focused to peripherally focused.

Weightlifting/Strength:

3 rounds for time of:

21 Deadlifts @ 85kg

7 OHS @ 85kg

*Scale the OHS weight to 70-80% of your 1RM and perform deadlifts at same weight.

Gymnastics Conditioning:

25 min EMOM:

1st min: 20-40 sec Handstand hold – Think open shoulder position and tilted pelvis. Look at your finger tips

2nd min: 30-45 sec Plank on palms – Think about same rib and pelvis position as handstand.

3rd min: 20-40 sec top ring support hold – rings squeezed up against body and slightly turned out

4th min: 15-30 sec Hollow hold – Aim heels above hip.

5th min: 20-30 sec Bottom of ring dip hold – Stay active.

Conditioning:

5 rounds for max reps

1 min max Air squats

1 min max shuttle runs 10m

1 min max Burpees to target 6" above max reach

1 min rest

Crossfit:

15 min AMRAP

15 SDHP @ 40/30kg

15 Bar facing Burpees

15m Handstand walk (or 30m Bear crawl)

Accessory:

3 sets for quality:

10 reps dumbbell cuban press

10 reps DB bench Press

10 reps each arm DB single arm row off bench.

WEDNESDAY:

Daily movement drills week 5/6:

Ankle Mobility: Sit in the bottom of a squat – feet together with deadball or kettlebell pushing knees forward over the toes. Hang out in the bottom for 2 continuous minutes.

Followed by:

20 front rack Cossack squats each side, with 1x KB in front rack.

BREATHING:

Lets build a big base!

For 5-10 mins

For 5 cycles do:

1 sec Inhale

2 sec Exhale

THEN:

Add 1 sec to each base number and perform 5 more cycles.

So

2 sec Inhale

3 sec exhale.

Then

5 cycles of

3 sec Inhale

4 sec Exhale. So on and so forth. Until time is up or cannot perform any more, if you cannot perform a number, drop it back by 2 and keep going until time is up.

While this is happening lets do a visual exercise, Find a central point in your vision. Soften your eyelids.

Allow your vision to slowly scan out, Bring more and more awareness to your periphery. Over the course of your time slowly scan in and out from centrally focused to peripherally focused.

Weightlifting/Strength:

6x2 Front Squat @ 80%

Barbell Cycling!!!

30 reps of each @ 60% of 1RM OHS.

Overhead squats

Behind the neck jerks

Hang squat cleans

Power cleans.

Accessory:

100 Banded hamstring curls

Accumulate 3 mins in wall squat hold.

Crossfit:

Every 5 mins for 4 rounds:

25/20 cal assault bike

20 Unbroken thrusters @ 40/30kg.

Gymnastics conditioning:

4 rounds of:

45 sec on/15 sec off.

Max distance handstand walk

Ice cream makers

Clapping Pushups

GHDSU.

THURSDAY:

Daily movement drills week 5/6:

Ankle Mobility: Sit in the bottom of a squat – feet together with deadball or kettlebell pushing knees forward over the toes. Hang out in the bottom for 2 continuous minutes.

Followed by:

20 front rack Cossack squats each side, with 1x KB in front rack.

REST AND BREATHE!

Lets build a big base!

For 5-10 mins

For 5 cycles do:

1 sec Inhale

2 sec Exhale

THEN:

Add 1 sec to each base number and perform 5 more cycles.

So

2 sec Inhale

3 sec exhale.

Then

5 cycles of

3 sec Inhale

4 sec Exhale. So on and so forth. Until time is up or cannot perform any more, if you cannot perform a number, drop it back by 2 and keep going until time is up.

While this is happening lets do a visual exercise, Find a central point in your vision. Soften your eyelids.

Allow your vision to slowly scan out, Bring more and more awareness to your periphery. Over the course of your time slowly scan in and out from centrally focused to peripherally focused.

FRIDAY:

Daily movement drills week 5/6:

Ankle Mobility: Sit in the bottom of a squat – feet together with deadball or kettlebell pushing knees forward over the toes. Hang out in the bottom for 2 continuous minutes.

Followed by:

20 front rack Cossack squats each side, with 1x KB in front rack.

Weightlifting/Strength:

6x5 Back Squat @ 80%

Clean and jerk

MAX OUT In singles for the day!

Drop down to 80% and perform 5 reps of 1x Clean + 2x Split jerks.

CROSSFIT:

AMRAP 7 mins

3-3-6-6-9-9-12-12-15-15 so on and so forth

Clean and jerk @ 60/40kg

T2B

CONDITIONING:

EMOM x 20 mins:

1st min: 15meter Overhead walking lunge @ 40/30kg

2nd min: 15/12 cal row.

GYMNASTICS:

Choose A or B.

A) 9 min AMRAP

4 Kipping ring muscle ups

8 HSPU

OR:

B) 10-9-8-7-6-5-4-3-2-1

Strict pullups

Strict ring dips.

Choose whether you need basic gymnastics strict strength. Or cardiovascular endurance for the movements.

SATURDAY:

Daily movement drills week 5/6:

Ankle Mobility: Sit in the bottom of a squat – feet together with deadball or kettlebell pushing knees forward over the toes. Hang out in the bottom for 2 continuous minutes.

Followed by:

20 front rack Cossack squats each side, with 1x KB in front rack.

BREATHING:

Lets build a big base!

For 5-10 mins

For 5 cycles do:

1 sec Inhale

2 sec Exhale

THEN:

Add 1 sec to each base number and perform 5 more cycles.

So

2 sec Inhale

3 sec exhale.

Then

5 cycles of

3 sec Inhale

4 sec Exhale. So on and so forth. Until time is up or cannot perform any more, if you cannot perform a number, drop it back by 2 and keep going until time is up.

While this is happening lets do a visual exercise, Find a central point in your vision. Soften your eyelids.

Allow your vision to slowly scan out, Bring more and more awareness to your periphery. Over the course of your time slowly scan in and out from centrally focused to peripherally focused.

Weightlifting/Strength:

Build to max complex of:

Power snatch + Hang squat snatch.

GYMNASTICS: Continue from last week.

3 sets of 5-8 Hang to L sit (Strict leg raises)

3 sets of 5-8 L sit to T2B

3 sets of 5-8 Strict T2B

CROSSFIT:

8 mins to complete:

1 mile run

MAX reps deadlifts @ 140/90kg

Straight into: 10 mins to complete:

1 mile run

MAX reps Squat cleans @ 100/70kg.

Straight into: 12 mins to complete:

1 mile run

Max reps OHS @ 60/40kg

*Choose a run distance that you can manage in 6-7 mins. And choose no more than 75% for each barbell.

Conditioning:

6 rounds as fast as possible!!!

20/15 cal assault bike for time

15 Burpees

2 mins rest.

DAY 4:

VIKING:

Warmup:

All done @ light weight

3x Muscle cleans + 3x Front Squats

3x High power cleans + 3x Front Squats

3x Half cleans + 3x Front squats

3x Full cleans

*Increase weight and repeat.

Main set:

5x3 Cleans @ 80% - No pause today.

Accessory:

5x3 Clean Pulls @ 100%

Each with 3 sec pause in setup

SPARTAN:

Short + Sharp:

Warmup:

45 sec on/15 sec off for 5 mins

45 sec @ 70% effort - Last 5 sec breath hold.

Main piece:

50 cal Airbike for time!!

NINJA:

Warmup:

5 mins of kipping Ring dip practice

Main set:

AMRAP 10 mins

5 Strict Ring dips as low as you can possibly go

10 Ring support swings

30 sec Hollow hold

DAY THREE:

VIKING:

Warmup:

5 rounds

5 Empty bar bent over rows

1 Jefferson curl to Clean setup then do clean.

Main set:

Complex

3x Clean Pulls

2x Hang clean

1x Full clean.

Accessory:

Isometric Pulls against J hooks in rig

3 sets:

5 sec Pull Below knee cap

5 sec Pull above knee cap

5 sec Pull from power position standing up into J hooks

SPARTAN:

Heart rate work:

Airbike 45 sec on/15 sec off for 10 mins

*Catch - Nasal breathing only AND 5 sec breath hold for last 5 sec of each 45 secs on.

8 min AMRAP

MAX airbike cals

Average between 100-120 BPM if you have a HR monitor.

NINJA:

Warmup:

2 sets:

20 Plank to palms

30 sec RIng support hold at top

30 sec Ring support hold at bottom

Main piece:

5 sets of:

8-12 Bar dips

8-12 Deficit pushups

1 min rest

DAY TWO:

VIKING:

Warmup:

10 reps

1 Clean @ 40/30kg

Pause 2 secs just off ground

Pause 2 secs below knee

Pause 2 secs above knee

Pause 2 secs Mid thigh

Pause 2 secs High hang

Complete clean

Main set:

EMOM x 15

1st min: 1 Clean

2nd min: 2 cleans

3rd min: 3 cleans

*All done NOT touch n go. But also no dropping the bar, control it to ground, Stop momentum then re-clean

@ 70%

SPARTAN:

SPRINT!!

5 sets - Every 5 mins

25 cal Airbike

NINJA:

Warmup:

20m Crocodile crawl

1 min Hold in bottom of ring dip

Main set:

3 sets of max reps ring dips 2 min rest between

Day ONE:

VIKING:

Warmup:

All done @ light weight

3x Muscle cleans + 3x Front Squats

3x High power cleans + 3x Front Squats

3x Half cleans + 3x Front squats

3x Full cleans

*Increase weight and repeat.

Main set:

5x1 Clean @ 80%

1 sec pause in first lift

2 sec pause in second

So on.

Accessory:

5x3 Clean pulls @ 90%

SPARTAN:

Warmup:

10 sec on/50 sec off

20 on/40 off

30 on/30 off

40 on/20 off

50 on/10 off.

Benchmark:

10 min cal challenge

NINJA:

Warmup:

20m Crocodile crawl

1 min Ring support hold

Main set:

5x5 Weighted Ring dips - Building to heavy with 3 sec lower - 2 sec pause in bottom - explode up.

GAME PLAN WEEK 58.

Alright now things get interesting. Open coming up in a few months.

Yep we are building upon your lifts still, now with an oly focus.

Higher rep barbell work

And less strict gymnastics

All in all trying to keep you guys as healthy and motivated as possible.

We are following a modified Russian squat cycle at the moment.

LAST WEEK OF THE HYPOXIC BREATHING WORK!

Daily movement drills week 4/6:

Ankle Mobility: Sit in the bottom of a squat – feet together with deadball or kettlebell pushing knees forward over the toes. Hang out in the bottom for 2 continuous minutes.

Followed by:

20 Cossack squats each side.

MONDAY:

Daily movement drills week 4/6:

Ankle Mobility: Sit in the bottom of a squat – feet together with deadball or kettlebell pushing knees forward over the toes. Hang out in the bottom for 2 continuous minutes.

Followed by:

20 Cossack squats each side.

Mentality WOD:

Affirmation Monday.

"I will focus on the present moment"

"I will be focused and dilligent in the small things"

"I will inhale confidence and exhale doubt"

"I will treat each day of training as if it is my last"

I will attack each piece with intensity and with purpose"

"I will be my own person. I will be confident"

Here is some examples of some affirmations. Today have a think and come up with yours that you can tell yourself when you need that extra bit of confidence!

New years day! I guess you will all be pretty hungover so don’t worry about training today! If you arent hungover, spend time with friends and family! Start your year off right!

TUESDAY:

Daily movement drills week 4/6:

Ankle Mobility: Sit in the bottom of a squat – feet together with deadball or kettlebell pushing knees forward over the toes. Hang out in the bottom for 2 continuous minutes.

Followed by:

20 Cossack squats each side.

BREATHING:

Hypoxic work is here!

Control the gasp reflex.

Take 3 normal breaths. Exhale and hold your breath. Walk or jog as far as possible. The moment you hit the gasp reflex, DON’T.

Inhale. But do it at the rate YOU WANT TO. Then pause for 2-3 sec and exhale slow. Repeat 5-6x.

Regular hypoxic work has a multitude of physiological benefits but in my opinion learning to control your mind while everything in your body tells you to stop is just as important as any of the other benefits.

So this week jog your hypoxic intervals but at the point of gasping, relax and walk 3 more steps.

Weightlifting/Strength:

6x3 Back Squat @ 80%

Hang Snatch + Snatch

0-10 mins

"Hang Snatch Isabel"

These are Hang squat snatches

30 reps for time @ 60/40kg

10-15 mins

FInd your 1RM Full snatch

GYMNASTICS:

STRICT STRENGTH:

6 sets:

70% of max effort Ring muscle ups

70% of max effort Strict HSPU

*perform as superset fashion with 2-3 mins rest between sets.

CROSSFIT:

FOR TIME:

21-15-9

Assault bike

HSPU/Pushups

21-15-9

C2B/Pullups/Ring rows

Bar facing burpees

WEDNESDAY:

Daily movement drills week 4/6:

Ankle Mobility: Sit in the bottom of a squat – feet together with deadball or kettlebell pushing knees forward over the toes. Hang out in the bottom for 2 continuous minutes.

Followed by:

20 Cossack squats each side.

BREATHING:

Hypoxic work is here!

Control the gasp reflex.

Take 3 normal breaths. Exhale and hold your breath. Walk or jog as far as possible. The moment you hit the gasp reflex, DON’T.

Inhale. But do it at the rate YOU WANT TO. Then pause for 2-3 sec and exhale slow. Repeat 5-6x.

Regular hypoxic work has a multitude of physiological benefits but in my opinion learning to control your mind while everything in your body tells you to stop is just as important as any of the other benefits.

So this week jog your hypoxic intervals but at the point of gasping, relax and walk 3 more steps.

Barbell Cycling!!!

25 reps of each @ 40/30kg

Muscle cleans

Power cleans

Hang Power cleans

Front Squats

Push Press

Squat cleans

Accessory:

5 rounds of:

8-15 False grip ring rows

8-15 Ring pushups with pause at top

10-20 sec L sit

Crossfit:

12 RFT

10 Alternating DB snatches

5 Burpee Box jump overs @ 24/20"

Conditioning:

4 rounds

45 sec Prowler push @ bodyweight

45 sec Max cal assault bike

3 mins rest

THURSDAY:

Daily movement drills week 4/6:

Ankle Mobility: Sit in the bottom of a squat – feet together with deadball or kettlebell pushing knees forward over the toes. Hang out in the bottom for 2 continuous minutes.

Followed by:

20 Cossack squats each side.

ROWING!!!

2 sets:

800m @ Stroke rate 28-32

80 sec rest

200m @ Stroke rate below 27 – easy pace

20 sec rest

600m @ stroke rate at 32-36. FAST pace

60 sec rest

400m @ stroke rate of 28-32 moderate pace

40 sec rest

500m @ stroke rate 32-36 FAST pace.

Rest 5 mins.

FRIDAY:

Daily movement drills week 4/6:

Ankle Mobility: Sit in the bottom of a squat – feet together with deadball or kettlebell pushing knees forward over the toes. Hang out in the bottom for 2 continuous minutes.

Followed by:

20 Cossack squats each side.

Weightlifting/Strength:

6x2 Front Squat @ 80%

Clean and jerk Chipper

All squat cleans and split jerks.

30 min cap.

30 reps @ 60%

24 reps @ 65%

18 reps @ 70%

12 reps @ 75%

6 reps @ 80%

CROSSFIT:

OPT REPEATABILITY TEST!

3 rounds @ 100% EFFORT!!!

Row 250m

10 KBS @ 32/24kg

10 Burpees

10 KBS

10 Burpees

10 KBS

Row 250m

Rest 12 mins between rounds.

GYMNASTICS:

30-20-10

Pullups

Pushups

V ups

SATURDAY:

Daily movement drills week 4/6:

Ankle Mobility: Sit in the bottom of a squat – feet together with deadball or kettlebell pushing knees forward over the toes. Hang out in the bottom for 2 continuous minutes.

Followed by:

20 Cossack squats each side.

BREATHING:

Hypoxic work is here!

Control the gasp reflex.

Take 3 normal breaths. Exhale and hold your breath. Walk or jog as far as possible. The moment you hit the gasp reflex, DON’T.

Inhale. But do it at the rate YOU WANT TO. Then pause for 2-3 sec and exhale slow. Repeat 5-6x.

Regular hypoxic work has a multitude of physiological benefits but in my opinion learning to control your mind while everything in your body tells you to stop is just as important as any of the other benefits.

So this week jog your hypoxic intervals but at the point of gasping, relax and walk 3 more steps.

Weightlifting/Strength:

Find your daily max in HANG squat clean + 4 extra thrusters

Stay at your max weight for this complex and complete:

3 sets of: 1x Hang squat clean + 1x Thruster + 1x Push press

GYMNASTICS:

3 sets of 5-8 Hang to L sit (Strict leg raises)

3 sets of 5-8 L sit to T2B

3 sets of 5-8 Strict T2B

CROSSFIT:

Buy in:

200 Double unders

WOD:

3 rounds for time

800m Row

8 Ring muscle ups (Chest to ring, or ring pullups)

16 Burpees to 6" target

32 air squats

CASH OUT:

200 Double unders

ACCESSORY:

Bulgarian split squats – 4x8 each leg with 2x KB's in front rack

Single arm DB press – 4x8 each arm.

Goodmornings – 3x12 in SUMO stance.

*Choose a manageable but challenging weight for each exercise.

Day 4:

Ninja:

Accessory:

Tabata top of ring supportTabata bottom of ring support

*8 rounds of 20 sec work - 10 sec rest.

C) 10 AS SLOW AS PHYSICALLY POSSIBLE Muscle up negatives.

Spartan:

4 SETS:

4 ROUNDS:

ROW 250M

10 HEAVY RUSSIAN KBS

Rest 30 sec between rounds

Rest 2 mins between sets.

Viking:

Accessory:

Warmup:

1 min Plank

1 min each side - side plank

1 min gymnastics bridge

Main piece:

100x KB strict press each arm with 16/12kg KB

*Each drop = 10x Bent over rows with 2x 16/12kg KB’s

Then:

4 rounds:

15 Bicep curls

15 Skull crushers

@ 30/20kg

Day 3:

Ninja:

Skill:

Nice and simple benchmark

30 Ring Muscle ups for time.

Scale number as needed to complete Sub 20 mins.

*Aim to catch high to save the dip to start.

Spartan:

Warmup: 30 secs to achieve Highest possible cal p/hr

WOD: Take 200 cal p/hr off of that

Then complete 5 efforts each as long as possible staying above that number.

Rest 1 min between efforts.

Viking:

Speed:

Warmup:

100x Banded pull aparts

Speed: 10x2 Push press @ 65% - AIM TO BE AS FAST AS POSSIBLE!!!

Day 2:

Ninja:

Accessory:

A)AMRAP 5 mins

5 Hollow to arch on rings.

30 secs Dish hollow

30 secs superman

B) 4 rounds for quality

3-5 Russian dips on boxes

8-12 False grip Ring rows

Spartan:

EMOM x 10 mins

4 Burpees over rower

Max cal row in time remaining

Viking:

Accessory:

Warmup:

1 round:

10x rear delt flyes with max hold in bent over position

10x lateral raises with max hold

10x Front raises with max hold

Strength WOD:

5 sets:

5 deficit hard pushups

10 2 arm Tate press with Dumbbells

15 Chest flyes with 2x KB’s

Cool down:

100 Banded tricep extensions

Day 1:

Ninja:

Strength:

5 rounds:

10 Ring support swings

STRAIGHT INTO

Max reps Ring dips Strict

B) 5 rounds:

10 sec False grip hold

STRAIGHT INTO

Max reps Chest to ring Pullups in false grip - Or regular pullups.

Spartan:

Warmup:

100m row only upper body

100m row upper body and hinge over - no leg movement

100m row upper body - hinge over and slight knee ben d

100m Full row.

Main piece:

*Breathe only through nose.

5 min Max row stroke rate 18

4 min max row stroke rate 20

3 min max row stroke rate 22

2 min max row stroke rate 24

1 min MAX EFFORT ROW

Viking:

Strength:

Warmup:

AMRAP 5 mins

10 scap pushups

10 scap retractions on pullup bar

10 Plank to palms

Main piece:

Bench press - Build to heavy single

*Crossfitters Don’t bench enough.

C) Extras:

6 rounds:

5 bench @70% of B

5-8 Bent over rows same barbell

GAME PLAN WEEK 58.

Alright now things get interesting. Open coming up in a few months.

Yep we are building upon your lifts still, now with an oly focus.

Higher rep barbell work

And less strict gymnastics

All in all trying to keep you guys as healthy and motivated as possible.

We are following a modified Russian squat cycle at the moment.

Daily movement drills week 3/6:

Ankle Mobility: Sit in the bottom of a squat – feet together with deadball or kettlebell pushing knees forward over the toes. Hang out in the bottom for 2 continuous minutes.

Followed by:

15 Cossack squats each side.

MONDAY:

Daily movement drills week 3/6:

Ankle Mobility: Sit in the bottom of a squat – feet together with deadball or kettlebell pushing knees forward over the toes. Hang out in the bottom for 2 continuous minutes.

Followed by:

15 Cossack squats each side.

Mentality WOD:

Think of concentration and your mind in the same way a magnifying glass can concentrate the sun’s rays. If you hold the glass steady the beam will begin to burn and if perfectly focused long enough, it can start a fire. If you can’t hold the glass steady (focus), nothing happens and energy is wasted thus taking longer to reach the goal.

Today your goal is to focus.

Set a timer to 5 minutes.

Lay down and close your eyes.

Breathe in and out calmly, Count your breathes. How many can you get to before losing count and your mind wandering.

CHRISTMAS DAY!!! Go eat a bunch and have fun with the family!

TUESDAY:

Daily movement drills week 3/6:

Ankle Mobility: Sit in the bottom of a squat – feet together with deadball or kettlebell pushing knees forward over the toes. Hang out in the bottom for 2 continuous minutes.

Followed by:

15 Cossack squats each side.

BREATHING:

Hypoxic work is here!

Control the gasp reflex.

Take 3 normal breaths. Exhale and hold your breath. Walk or jog as far as possible. The moment you hit the gasp reflex, DON’T.

Inhale. But do it at the rate YOU WANT TO. Then pause for 2-3 sec and exhale slow. Repeat 5-6x.

Regular hypoxic work has a multitude of physiological benefits but in my opinion learning to control your mind while everything in your body tells you to stop is just as important as any of the other benefits.

So this week jog your hypoxic intervals but at the point of gasping, relax and walk 3 more steps.

BOXING DAY! Ease yourself back Into some training!

STRENGTH:

Grace – Medium grace and Heavy grace.

0-10 mins

"Grace" @ 60/40kg OR 60% of your 1RM

30 reps for time

10-20 mins

"Medium Grace"

@80/55kg OR 70% of your 1RM

30 reps for time

20-30 mins

"Heavy Grace"

@100/70kg OR 80% of your 1RM

30 reps for time.

CONDITIONING:

RUN 1 mile with 9/6kg medball

8 rounds:

10 wall balls

1 rope climb

THEN:

800m Run with 9/6kg medball.

WEDNESDAY:

Daily movement drills week 3/6:

Ankle Mobility: Sit in the bottom of a squat – feet together with deadball or kettlebell pushing knees forward over the toes. Hang out in the bottom for 2 continuous minutes.

Followed by:

15 Cossack squats each side.

BREATHING:

Hypoxic work is here!

Control the gasp reflex.

Take 3 normal breaths. Exhale and hold your breath. Walk or jog as far as possible. The moment you hit the gasp reflex, DON’T.

Inhale. But do it at the rate YOU WANT TO. Then pause for 2-3 sec and exhale slow. Repeat 5-6x.

Regular hypoxic work has a multitude of physiological benefits but in my opinion learning to control your mind while everything in your body tells you to stop is just as important as any of the other benefits.

So this week jog your hypoxic intervals but at the point of gasping, relax and walk 3 more steps.

Weightlifting/Strength:

Find your Daily max Front squat

Establish your daily 5RM Deadlift

Accessory:

12 min AMRAP

20m Back rack walking lunge @ 40/30kg

20m Front rack walking lunge

20m OH walking lunge

Crossfit:

10 min AMRAP

8 Bench Press @ 80/55kg

16 GHDSU

GYMNASTICS:

6 sets:

60% of max effort set of Ring muscle ups

60% of max effort set of Strict HSPU.

*Perform as superset fashion complete both exercises then rest 2-3 mins

THURSDAY:

Daily movement drills week 3/6:

Ankle Mobility: Sit in the bottom of a squat – feet together with deadball or kettlebell pushing knees forward over the toes. Hang out in the bottom for 2 continuous minutes.

Followed by:

15 Cossack squats each side.

Weightlifting/Strength:

Find your daily max in Snatch Doubles.

Snatch Balance: 3x5 Snatch Balance @ 60% of above snatch. Focus on BEATING the bar down. But not so much the bar crashes down on you.

Crossfit:

10 rounds:

30 Double unders

15 Power snatch @ 35/25kg

Gymnastics:

20 min cap:

10 rounds:

3x Weighted Pullups

5 Strict Pullups

7 Kipping pullups

*Scale to a rep scheme that you can go unbroken for the whole set or a quick substitute of a band.

FRIDAY:

Daily movement drills week 3/6:

Ankle Mobility: Sit in the bottom of a squat – feet together with deadball or kettlebell pushing knees forward over the toes. Hang out in the bottom for 2 continuous minutes.

Followed by:

15 Cossack squats each side.

Accessory:

Turkish getup ladder

1 on each arm @

8kg/12kg/16kg/20kg/24kg/28kg/32kg

Windmills 3x8 each arm.

Crossfit:

FOR TIME:

30-25-20-15-10-5

Cal assault bike

Strict Press @ 35/20kg

3 mins rest

30-25-20-15-10-5

Box jump @ 24/20"

Push jerk @50/35kg

GYMNASTICS:

6 rounds:

10 T2B

10 HSPU

10 Burpees

SATURDAY:

Daily movement drills week 3/6:

Ankle Mobility: Sit in the bottom of a squat – feet together with deadball or kettlebell pushing knees forward over the toes. Hang out in the bottom for 2 continuous minutes.

Followed by:

15 Cossack squats each side.

BREATHING:

Hypoxic work is here!

Control the gasp reflex.

Take 3 normal breaths. Exhale and hold your breath. Walk or jog as far as possible. The moment you hit the gasp reflex, DON’T.

Inhale. But do it at the rate YOU WANT TO. Then pause for 2-3 sec and exhale slow. Repeat 5-6x.

Regular hypoxic work has a multitude of physiological benefits but in my opinion learning to control your mind while everything in your body tells you to stop is just as important as any of the other benefits.

So this week jog your hypoxic intervals but at the point of gasping, relax and walk 3 more steps.

Weightlifting/Strength:

3RM Back Squat

@90% perform 3x3

FInd max complex in:

Deadlift + TNG Squat clean thruster

CROSSFIT:

FOR TIME:

21-15-9

Thruster @ 40/30kg

Pullups

4 mins rest

15-12-9

Thruster @ 50/35kg

C2B Pullups

4 mins rest

9-7-5

Thruster @ 60/40kg

Bar Muscle up

Day 4:

Ninja:

Accessory:

Warmup: 3x 10m each arm overhead bottoms up Kettlebell walk

Main piece: Spend 10 mins practicing this - https://www.youtube.com/watch?v=A6ddrB2MDt0

Extra: 5 rounds of:

Kipping HSPU left leg only 3 reps

Kipping HSPU right leg only 3 reps.

Spartan:

Sprint work:

EMOM x 6 mins:

SPRINT 200M

Rest 4 mins

EMOM x 6 mins

SPRINT 100m

Viking:

Accessory:

1 round:

100x Banded goodmornings

100x banded Hamstring curls each leg (single leg)

50x Back extensions on GHD

50x V ups

25x deadball to shoulder @ 45/35kg

25x GHDSU to parallel with 10 sec pause on each one.

Day 3:

Ninja:

Skill:

Warmup:

3 rounds:

1 min Body line drill - Similar to hollow body but head on floor trying to keep spine neutral.

Kick up to Handstand freestanding - hold 5 secs

10 Alternating shoulder taps against wall

10 reps of wrist stretch inpushup position and lean forward to push shoulders over wrists.

Skill: Handstand walking

10 min AMRAP

1m HS walk - break

2m HS walk - break

3m HS walk - break. So on and so forth.

Spartan:

WOD: Shuttle runs

7 rounds of

30m out and back

45m out and back

60m out and back

1 min rest.

Viking:

Speed:

Warmup:

Starting at empty bar do 1 deadlift then 1x Broad jump - Increase bar by 5-10kg. Repeat until at 65%

Main piece:

10x2 Banded Deadlift @ 65% Perform each set on the 45 secs.

Day 2:

Ninja:

Accessory:

Handstand pushup bodybuilding day:

Warmup: Nose to wall handstand hold with 1 foot off wall

3x 30 secs.

4 rounds:

8-12 reps Dumbbell seated press with back against wall

8-12 Heavy barbell skull crushers

50 banded tricep pushdowns

Spartan:

WOD:

5 rounds:

1 min max reps Jumping lunges

400m run

2 min rest

*record reps and run time.

Viking:

Accessory:

Strength WOD:

AMRAP 15 mins

5 Stiff legged deadlifts to just off the ground - No plate touch - 50% of max deadlift

10 Glute Ham raises - add weight if can

Sandbag carry 50m HEAVY

Day 1:

Ninja:

Strength:

Warmup:

3x 30 sec hold on wall - 1st hold narrow, 2nd hold wider, 3rd hold “snatch grip”

Main piece: Accumulate 50 reps in no more than sets of 5 - Use deficit if needed.

Scaled - 50 reps same pattern but now with feet on box

Extra:

100 Barbell strict Press from head to lockout - every drop 10x Pushups.

Spartan:

Long piece:

Warmup: 10m heel toe walk

10m hamstring pull right leg

10m hamstring pull left leg

10m high knees

Main piece:

*All nasal breathing

2km Run

Rest 1:1

1.6km Run

Rest 1:1

1.2km Run.

Viking:

Strength:

A)warmup

3 rounds:

3 JEfferson curl - when at bottom set up like deadlift and stand.

10m Deadball carry @ stomach HEAVY

10 Glute bridges with 40kg

B)5x3 No touch n go Deadlifts from 2x 4” deficit @ 70%

GAME PLAN WEEK 57.

Alright now things get interesting. Open coming up in a few months.

Yep we are building upon your lifts still, now with an oly focus.

Higher rep barbell work

And less strict gymnastics

All in all trying to keep you guys as healthy and motivated as possible.

We are following a modified Russian squat cycle at the moment.

Daily movement drills week 2/6:

Ankle Mobility: Sit in the bottom of a squat – feet together with deadball or kettlebell pushing knees forward over the toes. Hang out in the bottom for 2 continuous minutes.

Followed by:

15 Cossack squats each side.

MONDAY:

Daily movement drills week 2/6:

Ankle Mobility: Sit in the bottom of a squat – feet together with deadball or kettlebell pushing knees forward over the toes. Hang out in the bottom for 2 continuous minutes.

Followed by:

15 Cossack squats each side.

Mentality WOD:

Think of concentration and your mind in the same way a magnifying glass can concentrate the sun’s rays. If you hold the glass steady the beam will begin to burn and if perfectly focused long enough, it can start a fire. If you can’t hold the glass steady (focus), nothing happens and energy is wasted thus taking longer to reach the goal.

Today your goal is to focus.

Set a timer to 5 minutes.

Lay down and close your eyes.

Breathe in and out calmly, Count your breathes. How many can you get to before losing count and your mind wandering.

Weightlifting/Strength:

Back Squats – 6x3 @ 80%

Barbell Cycling:

0-5 mins

"Isabel"

30 Power snatches for time @ 60/40kg

5-15 mins

Find your max Hang Snatch for the day.

GYMNASTICS CONDITIONING:

6 rounds:

50% of your MAX in one hang Ring muscle ups/C2B/Pullups

2 minute Row in between sets.

Crossfit:

15 minute AMRAP

9 Deadlifts @ 70/45kg

12 Pushups (hand release)

15 Box jumps

Health:

10 min AMRAP

8 each side – 1 arm paused KB front rack squat @ 12/8kg

8 Turkish situp each side

12 1 arm russian KBS

12 1 arm Suitcase DL

TUESDAY:

Daily movement drills week 2/6:

Ankle Mobility: Sit in the bottom of a squat – feet together with deadball or kettlebell pushing knees forward over the toes. Hang out in the bottom for 2 continuous minutes.

Followed by:

15 Cossack squats each side.

BREATHING:

Hypoxic work is here!

Control the gasp reflex.

Take 3 normal breaths. Exhale and hold your breath. Walk or jog as far as possible. The moment you hit the gasp reflex, DON’T.

Inhale. But do it at the rate YOU WANT TO. Then pause for 2-3 sec and exhale slow. Repeat 5-6x.

Regular hypoxic work has a multitude of physiological benefits but in my opinion learning to control your mind while everything in your body tells you to stop is just as important as any of the other benefits.

So this week jog your hypoxic intervals but at the point of gasping, relax and walk 3 more steps.

Weightlifting/Strength:

10 mins to find max complex in:

Clean + Front Squat + Split jerk

Drop down to 70% and perform one MAX EFFORT set of Split jerks

Deadlifts:

5x5 Touch n go @ 75-80%

Crossfit:

FOR TIME:

150 Burpee box jump overs

Every minute on the minute perform 1x Power clean and Push jerk @ 80/55kg

*Start with Power clean and push jerk.

Crossfit:

200 Unbroken Double unders

*Every time you fail do:

20 wall balls

*6 min cap.

Pistol development:

Perform 3 quality sets of 4-6 reps each leg

Pause 5 secs at top of pistol

5 secs half way down

5 secs in bottom.

WEDNESDAY:

Daily movement drills week 2/6:

Ankle Mobility: Sit in the bottom of a squat – feet together with deadball or kettlebell pushing knees forward over the toes. Hang out in the bottom for 2 continuous minutes.

Followed by:

15 Cossack squats each side.

BREATHING:

Hypoxic work is here!

Control the gasp reflex.

Take 3 normal breaths. Exhale and hold your breath. Walk or jog as far as possible. The moment you hit the gasp reflex, DON’T.

Inhale. But do it at the rate YOU WANT TO. Then pause for 2-3 sec and exhale slow. Repeat 5-6x.

Regular hypoxic work has a multitude of physiological benefits but in my opinion learning to control your mind while everything in your body tells you to stop is just as important as any of the other benefits.

So this week jog your hypoxic intervals but at the point of gasping, relax and walk 3 more steps.

Weightlifting/Strength:

10-7-5

Muscle snatch Power Snatch OHS Power clean Squat clean Shoulder to OH Squat clean thruster

*So do 10 reps of all of the above, then 7, then 5.

Weights are 40/30kg.

Accessory work:

Accumulate 3 minutes in chest facing wall handstand hold

Accumulate 3 mins in Hollow body hold

Perform 3 sets of 3-5 reps ice cream makers.

Crossfit:

3 rounds for time:

50 Air squats

5 Bar Muscle ups

10 C2B

15 HSPU

*Scaled option =

3RFT

50 Air squats

10 Pullups

10 situps

10 Pushups

THURSDAY:

Daily movement drills week 2/6:

Ankle Mobility: Sit in the bottom of a squat – feet together with deadball or kettlebell pushing knees forward over the toes. Hang out in the bottom for 2 continuous minutes.

Followed by:

15 Cossack squats each side.

REST!!!!!

FRIDAY:

Daily movement drills week 2/6:

Ankle Mobility: Sit in the bottom of a squat – feet together with deadball or kettlebell pushing knees forward over the toes. Hang out in the bottom for 2 continuous minutes.

Followed by:

15 Cossack squats each side.

Weightlifting/Strength:

Front Squat – 6x4 @ 80%

FInd your 3RM Push jerk

CROSSFIT:

40 minutes worth:

10 rounds through, following the list below – 40 secs work, 20 secs rest.

5 air squats + 5 wall balls

2. 10 alternating DB Power snatches + 5 Burpee box jump overs

3.5 T2B + 5 burpees

4. Max reps deadball over shoulder @ 65/45kg

Conditioning:

Alternating between 1 min of sled pull and sled push for 20 minutes. @ bodyweight on sled.

SATURDAY:

Daily movement drills week 2/6:

Ankle Mobility: Sit in the bottom of a squat – feet together with deadball or kettlebell pushing knees forward over the toes. Hang out in the bottom for 2 continuous minutes.

Followed by:

15 Cossack squats each side.

BREATHING:

Hypoxic work is here!

Control the gasp reflex.

Take 3 normal breaths. Exhale and hold your breath. Walk or jog as far as possible. The moment you hit the gasp reflex, DON’T.

Inhale. But do it at the rate YOU WANT TO. Then pause for 2-3 sec and exhale slow. Repeat 5-6x.

Regular hypoxic work has a multitude of physiological benefits but in my opinion learning to control your mind while everything in your body tells you to stop is just as important as any of the other benefits.

So this week jog your hypoxic intervals but at the point of gasping, relax and walk 3 more steps.

STRENGTH:

Find your 1RM Bench Press

Find your 1RM Strict Press

4 rounds:

8 Bench Press @ 65%

16 GHDSU

4 rounds:

8 Strict Press @ 65%

16 Back extensions

3 rounds for time:

30 Kipping HSPU

30-50 Unbroken Hollow rocks

2-4 Legless OR Legged rope climbs.

DAY FOUR:

VIKING:

Dead stop Front Squat:

Build to 1RM set up just above parallel

THEN: 5x1 normal front squat @ same weight as 1RM

Accessory:

AMRAP 5 mins:

Deadball walking lunge @ stomach

45/35kg

NINJA:

3 sets of 10 hollow rocks like this:

https://www.youtube.com/watch?v=Or2rEJ9_v-4

Then 3x10 Superman rocks same setup

1x MAX set of Ring muscle ups

THEN:

3x 50% of max - BUT you must do ring dips to accumulate to what your 100% is

*SO if i have 20 ring muscle ups I do 3x10 reps with 10 extra dips on each set.

**IF you don’t have Ring muscle ups complete with Pullups or C2B Then additional bar or ring dips on top of the 50% sets.

SPARTAN:

In 20/14lb Weight vest AND only nasal breathing:

1600m Run

Rest 3 mins

1200m Run

Rest 2 mins

800m Run

Rest 1 min:

400m Run

DAY THREE:

VIKING:

Warmup:

10 strict press with bar

10 strict press with bar in push jerk catch position

10 Front rack sotts presses.

Main piece:

Push Jerk

Build to 2RM with 1 sec pause in catch position

Then complete:

5x1 @ 2RM weight no pauses

Accessory:

3 sets of

10-12 L sit strict presses with Dumbbells

10-12 Upright rows with dumbbells

NINJA:

MAX reps strict HSPU into MAX reps kipping no coming off wall

Rest 1 min

Keep going until completed 70 HSPU

B) 100 Total barbell strict presses simulating HSPU

Each break complete 10x Clapping Pushups

SPARTAN:

Warmup:

10 Burpees

2 breathes rest

8 Burpees

2 breathes rest

6 burpees

2 breathes rest

4 burpees

2 breathes rest

2 burpees

10 breathes rest then go back UP the ladder.

3 rounds:

Run 400m STRAIGHT INTO MAX reps unbroken Wall balls

Rest 2 mins

Repeat 2 more times but with 60% of your max wallballs