HYBRID
Monday
Week 2 of 4. 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
2 rounds
10 Cal row or bike
10 Cat- Camels
10 straight leg glute kick back + 10 fire hydrants
10 shin box
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%
3x4 @75-80%
*increase on last weeks load.
*RX+ extra set with Max reps but leaving potentially 2 reps left in tank, no more than 10.
METCON
10AMRAP
1-2-3-4-5-6....10
HR Push up
Sand bag Clean 36/45
Toes 2 bar < V-ups
Gymnastic Extras
12EMOM
1) 35% Max Bar Muscle Up
2) 4-10m HS Walk
3) Rest
Strength & Hypertrophy
3 sets Each (increase load from last week)
15 Dual KB leg Extensions
30 Sec weighted wall sit + 30 sec small pulse in wall sit
15/15 SL Calf raise
Engine
20EMOM
1)8-20 Cal Bike
2)8-20 Cal Row
3)8-20 Cal Ski Or Run 100-200m
4) Rest
Tuesday
Week 2 of 4. 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
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
4 rounds 2mins on 2mins off
*200m Run *15/12 Cal Bike-Row
10 Hang Db Clusters 22.5/15
Max kipping chest to bar< pull ups in remaining time
RX+ Bar muscle up
*Alternate cals and running each round
Strength circuit
4 Rounds
6 strict Pull up (weighted if possible)
Rest 30 seconds
6/6 SA DB Strict press
Rest 30 seconds
20 KB Russian twist
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
10 DB Bench press
10 DB Chest fly
10 DB Pull over
*increase load from last week
Engine
Every 4 mins
5 rounds
400m row
10 Cal bike
Wednesday
Week 2 of 4. We will be continuing to focus on single leg lunge progression. We will perform this as a superset with Barbell hip lifts. This week we have a decrease in reps, so an increase in load on the Back rack lunge. With our hip lifts we have controlled tempo into fast tempo.
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
10 Barbell Back Rack lunge
Rest 30-60 Seconds
12 Barbell Hip thrust
6 Slow tempo (2//0/2/0) 6 Fast Tempo
Rest 30-60 seconds
CAP 20mins
METCON
15AMRAP "Pairs"
30 Wall Balls
16 Burpee box jumps
*3 devils press 15/10 (each)
every round devils press increases by 3 reps
3-6-9-12-15 each
RX+ 22.5/15
(devils press, burpee on two dbs then bring them to overhead, snatch or clean and press)
Gymnastic Extras
15EMOM
1) 3-10 Strict HSPU
2) 4-16 C2B
3) 6-20 Alt Pistol
Strength & Hypertrophy
3-4 Set's each
12 Barbell Goodmorning
12 Lying prone DB Hamstring curl
12 Strict Leg Raise/T2B + 10 sec L-sit
Engine
15-20mins Row/Ski/Bike
Recovery Nose Breathing only
Thursday
Week 2 of 4. 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
3 rounds
10 cal
10 Arch pulse
10 Hollow rock
1 Wall walk + 5 HS shrugs
10mins Coach led HS Skills
Active Recovery
16AMRAP For quality
2 Strict Pull up
2 Kipping Pull up
3 Strict toe to bar
3 kipping toes to bar
5/5/5 each side KB complex @light
hang clean/ squat/ push press
10M hs walk or 10 wall facing hs shoulder taps
200m Run/ 15/10 cals
Gymnastics
Muscular endurance (12mins)
4 rounds 30 sec work 15 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
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
2 Squat Cleans
*start at 50% 1RM increase each round
METCON
8 EMOM
1) 2-10 Kipping HSPU < dual DB Push press
2) 20-50 Du's
Rest 2 mins
For time
99 Wall Balls
(rx+ 2-5 Strict Hspu + 25Dus same minute)
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
10 Barbell Skull crusher
12 Barbell bicep curl
*Drop set last set
Engine
6EMOM
100m Fast pace run
Rest 2 mins
6EMOM
100m Fast pace run
Saturday
Saturday team based workouts have been the highlight of our week. This Saturday is Team of 3 workout with a 30 min cap. Move fast and together as a team breaking the row/bike portions up into 200/500m but break up following reps anyhow.
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
TEAM WOD 3's
In teams of three, complete:
Row 1200m/Bike 3km
200m Sand bag carry/run
75 kb swings 24/16kg
75 burpee to rig
75 Goblet Squats 24/16
200m Sand bag carry/run
Row 1200m/Bike 3km
*You can break up reps however you like BUT row must alternate every 200m/ Bike 500m
30min cap
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%