HYBRID
Monday
Week 1 of our new 4 week block. Our focus for this cycle will be Front Squat and building strength through a % based 5-4-3-2 rep range. Each week there will be four working sets with an optional extra set. These extra sets are a max rep set at same the load, but saving 1-2 reps in the tank at the end. Making sure that we keep our quality of reps high.
Warm-up
Warm up
2 rounds
10 Cal row or bike
10 Cat- Camels
10 shin box
10/10 Side lying clams
1 Round
Plate squat warm up
*coach led https://www.youtube.com/watch?v=pCEpcIo-O4I
Front Squat (10@ empty barbell)
8@ 30%
6@ 50%
5@ 65%
3x5 @75%
*RX+ extra set with Max reps but leaving potentially 2 reps left in tank, no more than 10.
Metcon (AMRAP - Rounds)
10AMRAP
6 Sand Bag cleans
2 rounds of Cindy
"5 pull ups, 10 push ups, 15 Air squats"
Gymnastic Extras
12EMOM
1) 30% Max Bar Muscle Up
2) 2-10m HS Walk
3) Rest
Strength & Hypertrophy
3 sets Each
15 Dual KB leg Extensions
30 Sec weighted wall sit + 30 sec small pulse in wall sit
15/15 SL Calf raise
Engine
16EMOM
1)8-20 Cal Bike
2)8-20 Cal Row
3)8-20 Cal Ski Or Run 100-200m
4) Rest
Tuesday
Week 1 of our 4 week block. During this cycle on Tuesday we will change the class format to bring a new stimulus. We will complete our conditioning piece before our strength portion. Our strength progression over this period will be strict pull ups 8-6-4-2 .As it is a decrease in repetitions we would like to see an increase in external load/decrease in assistance. This will be performed as a superset with a single arm standing DB strict press.
Warm-up
Warm up
2 rounds
10m Walking then skipping high knees
10m Hamstring sweep
10 leg swing forward then across body
Running drills 1-2 rounds
-Fast high knees
-10 m banded partner drags
Metcon (Time)
Every 4 mins for 4 Rounds
200m Run-15/12 Cal Bike-Row
10 Burpees over DB
6/6 DB Hang Split snatch 22.5/15
*alternate between row run or bike each round
Strength Circuit (4-5 Rounds)
8 strict Pull up (weighted if possible)
Rest 30 seconds
8/8 SA DB Strict press
16 Cap
Gymnastic Extras
3 Rounds
10 Arch Pulse
10 Hollow Rock
10 v-ups
10 ALt V-ups
10 Side plank pulse L - R
10 Rainbow Maker L -R
Rest 1 minute
Strength & Hypertrophy
3 sets as super set
12 DB Bench press
12 DB Chest fly
12 DB Pull over
Engine
Every 3 mins
5 rounds
400m row
Wednesday
Week 1 of our 4 week block. We will be continuing to focus on single leg lunge progression, progressing from an elevated front foot reverse lunge in the last cycle to a barbell back rack lunge in this cycle. This should allow us to lift a greater load and further develop our single leg strength. We will perform this as a superset with Barbell hip lifts with an isometric top hold on the last rep. Wednesday workouts will continue the fun with programmed pairs workouts.
Warm-up
Warm up
2 rounds
10 Cals
10 Dead bugs
10 bird dog
10/10 SL Hip lift
10 ALt reverse lunge
Strength Circuit (4 Working sets)
12 Barbell Back Rack lunge
Rest 30-60 Seconds
12 Barbell Hip thrust + 10 second top hold
Rest 30-60 seconds
CAP 20mins
Metcon (AMRAP - Rounds and Reps)
14AMRAP "Pairs share anyhow"
50 Cal Row or bike
40 wall balls
30 Power Cleans 40/30
20 Bar muscle ups < jumping bar muscle up < jumping pull up
Rx+ power clean 60/40
*large class half start on cals, half start wall balls.
Gymnastic Extras
12EMOM
1) 3-10 Strict HSPU
2) 4-16 C2B
3) 6-20 Alt Pistol
Strength & Hypertrophy
3-4 Set's each
15 Barbell Goodmorning
15 Lying prone DB Hamstring curl
10 Strict Leg Raise/T2B + 10 sec L-sit
Engine
15-20mins Row/Ski/Bike
Recovery Nose Breathing only
Thursday
Week 1 of our 4 week block. Thursdays will have a similar class structure as Tuesday with the strength/muscular endurance piece performed at the end. This class will continue as a gymnastic biased active recovery session, allowing us to safely work on skill progressions during a workout. Moving our bodies through a full range of motion with limited loading. Our muscular endurance piece is a continuous moving bodyweight circuit which will grow in duration and then complexity over the next 4 weeks.
Warm-up
Warm up
3 rounds
10 cal
10 Arch pulse
10 Hollow rock
1 Wall walk + 5 HS shrugs
10mins Coach led HS Skills
Active Recovery and Mobility
16AMRAP For quality
20 Cals<400m run
10-20 sec HS hold or 10m HS Walk
12 Air squats
6 KB swings
2 L-sit Strict Pull ups
Gymnastics
Muscular endurance (12mins)
4 rounds 20sec work 10 sec rest
Push up
Ring Row
V-up
Seal Walk
Left leg box step up
Right leg box step up
*controlled continuous movement
Recovery
20-30mins Stretching
Stretch all major muscle groups
Spend more time on your own specific restrictions.
Ask Coach
Friday
Week 1 of our 4 week block. Our weightlifting program on friday will continue with the clean being our focus. We will start with short hang power clean EMOM’s to help cue our extension and turn over speed. Then progressing to a 90second window of low rep squat cleans.
Warm-up
Warm up
Squat/Hip/Thoracic Flow
Activtion= Glute/Core
Coach lead empty barbell Skill Break down for complex
Clean (5EMOM)
3 Hang power Cleans
Rest 1 minute
Every 90 seconds for 4 sets
3 Squat Cleans
*start at 50% 1RM increase each round
Metcon (4 Rounds for time)
4 Rounds For Time
6 Toes 2 bar
10 SA DB Thruster 22.5/15
20 Wall Balls 20/14
RX+ 12 T2b and SA DB ALT Cluster
Cap 15
Gymnastic Extras
10mins skill Practice
Rope climb
or
3-5 Quality set's Rope Strict Pull ups
Strength & Hypertrophy
3 set's as super set
12 Barbell Skull crusher
21's Bicep curl
*7 bottom half 7 top half 7 full range
Engine
5EMOM
100m Fast pace run
Rest 2 mins
5EMOM
100m Fast pace run
Saturday
Week 1 of our 4 week block. Why change a great thing.. Saturday team based workouts have been the highlight of our week. This Saturday is a heavily conditioning biased team of 3 wod. Perform the set cals and when you change out perform the following movement before your turn comes back around. Second athlete does not need to wait. They can continue on the cals as soon as the first is done. Continue this fashion until each total is done. Every 3 mins the whole gym must stop and complete 5 sync burpees. Each time a new person must call for the class burpees.
Warm-up
3 rounds
200m jog or 10-15 cals
10m lunge with twist
10 Russian kB swings
10m P/S SA KB OH carry
Team WOD Flow with coach
Metcon (Calories)
Teams of 3: Rotate every 16/14 cals
224 Cal Row - 30 DU's
180 bike - 15 KB swings 24/16
1200m run - 10 SA KB OH walking lunge
When athlete rotates off cardio equipment they complete following movement before getting back on
Every 3 mins 5 full class sync burpees (choose a person each time to call reps)
CAP 30 mins
*scaled range 160/120/600
WEIGHTLIFTING
Weightlifting 1
Warm-up
Flow
Thoracic/hip rotat/squat
Activation
Glute/ shoulder/midline
Coach lead barbell skill break down
Clean and Jerk (Week 1)
6 sets for Quality and load
1 Behind neck split jerk + 1 Split jerk
*Pause at bottom of dip in behind neck and catch, no pause on normal split
Every 90 seconds for 12mins
2 Power Cleans + 1 Squat Clean
Lower catch on each, focus is timing and getting under the bar.
Climb after every 2 sets only if moving well, reset between lifts.
Rest 3 mins
3x3 2inch Deficit Clean Deadlift @ 95%
Weightlifting 2
Warm-up
Flow
Thoracic/hip rotat/squat
Activation
Glute/ shoulder/midline
Coach lead barbell skill break down
Snatch (Week 1)
6 sets For Quality
1 Muscle Snatch + Snatch Balance with pause in catch + Over head squat
Every 90 seconds for 12mins
2 power snatch + 1 Squat Snatch
Lower catch on each, focus is timing and getting under the bar.
Climb after every 2 sets only if moving well, reset between lifts. no stepping forward, no press outs.
Rest 3 mins
Complete
3x3 2inch deficit snatch grip Deadlifts @95%