HYBRID
Monday
Week 3 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
2 Dive bomber + 2 Thoracic Bridge
10 Dead bug
10 straight leg glute kick back + 10 fire hydrants
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%
3x3 @80-85%
*increase on last weeks load.
*RX+ extra set with Max reps but leaving potentially 2 reps left in tank, no more than 10.
METCON
12AMRAP
Round 4 round with a partner
16 Wall Balls
6 Sand Bag Cleans 45/36
4 Sand bag squats
Gymnastic Extra
12EMOM
1) 35-40% Max Bar Muscle Up
2) 4-10m HS Walk
3) Bike @6/10 RPE
Strength & Hypertrophy Extra
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
24EMOM
1)8-20 Cal Bike
2)8-20 Cal Row
3)8-20 Cal Ski Or Run 100-200m
4) Rest
Tuesday
Week 3 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 Scap pull up + 10 Scap Push up
Running drills 1-2 rounds
-Fast high knees
-10 m banded partner drags
METCON
4 rounds
2mins 30secs on 90 seconds off
200m Run
10 Alt Hang DB Split Snatch 22.5/15
6 C2B < pull up
Max Burpee to rig remaining time
RX+ 4 Bar muscle up
*Score= Burpees, can you get same amount each time.
Strength circuit
4 Rounds
4 strict Pull up (weighted if possible)
Rest 30 seconds
4/4 SA DB Strict press
Rest 30 seconds
30 sec side plank on left side + 15 Kb side crunch over to left side
*Repeat on right side
16 Cap
Gymnastic Extra
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 Extra
3 sets as super set
8 DB Bench press
8 DB Chest fly
8 DB Pull over
*increase load from last week
Engine
For time
3000m Row
Stopping every 300m for 10 Burpees
Wednesday
Week 3 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 into isometric.
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
8 Barbell Back Rack lunge
Rest 30-60 Seconds
10 Barbell Hip thrust + hold
5 Slow tempo (2//0/2/0) 5 Fast Tempo 5 sec top hold
Rest 30-60 seconds
CAP 20mins
METCON
15AMRAP "Pairs"
2 Wall Walks (4-6-8-10-12-14..)
12 T2b
24 Cals Row/bike
48 Du's *each
Every round wall walk increase's by 2 reps. Can be completed as a 3 - change wall walks to 3-6-9-12.. )(18 T2b 36 Cals 48 Dus each)
Gymnastic Extra
For time/Quality
20 Strict HSPU
30 C2B
40 Pistol
Strength & Hypertrophy Extra
3-4 Set's each
10 Barbell Goodmorning
10 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 3 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 push up break down
Active Recovery
16AMRAP For quality
1 Strict HSPU
2 Kipping HSPU
6 Pistols < cossack Squats
8 Hollow rocks
10 Russian KB swings *any load
200m Run/ 15/10 cals
Gymnastics
Muscular endurance
2 rounds 40 sec work 20 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 3 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 EMOM of 1 squat clean.
Warm up
Squat/Hip/Thoracic Flow
Activtion= Glute/Core
Coach lead empty barbell Skill Break down for complex
Clean
5EMOM
2 Hang power Cleans
Rest 1 minute
5EMOM
1 Squat Cleans
*start at 65-70% 1RM increase each round
METCON
For time
5 Rounds
15 Wall Ball Squat Cleans 20/14
10 lateral Burpee over ball
Time Cap 14mins
*must reach full extension on pull, then travel through squat, ball touches floor between each rep.
Gymnastic Extra
10mins skill Practice
Rope climb
or
3-5 Quality set's Rope Strict Pull ups
Strength & Hypertrophy Extra
3 set's as super set
10 Barbell Skull crusher
12 Barbell bicep curl
*Drop set last set
Engine
12EMOM
100m fast run
Saturday
Saturday team based workouts have been the highlight of our week. Today's team wod is a 21AMRAP with ascending loads on the power cleans. After each completed round we will increase the weight. If you get to a point where 2 of the 3 members can still power clean the barbell and the third can't, you may choose to deadlift instead of adjusting the weight during the round.
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: 21AMRAP
400 run together
33 c2b < Pull up < Ring row
33 Cal row/bike (schwin 50cal)
33 Power Cleans
*load increases each round
Male barbell 40-50-60-70-80-90
Female Barbell 30-35-40-45-55-65
WEIGHTLIFTING
Weightlifting 1
Warm Up
Flow
Thoracic/hip rotat/squat
Activation
Glute/ shoulder/midline
Coach lead barbell skill break down
Clean and Jerk
Week 3
5 sets at above 75% max split jerk
2 Split jerk
*Pause at bottom of dip on first rep, no pause on 2nd rep
Every 90 seconds for 12mins
1 Power Clean + 1 Squat Clean
Climb after every 2 sets only if moving well, reset between lifts.
Rest 3 mins
3x3 2inch Deficit Clean Deadlift @ 105% 1RM Clean
Weightlifting 2
Warm Up
Flow
Thoracic/hip rotat/squat
Activation
Glute/ shoulder/midline
Coach lead barbell skill break down
Snatch
Week 3
6 sets For Quality
1 Power Snatch + Snatch Balance with pause in catch + 2 Over head squat
Every 90 seconds for 12mins
1 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 @105% 1RM snatch