HYBRID
Monday
Deload Week. A opportunity to reduce loading and strength volume through the week to optimize recovery from previous strength cycle. Also allowing us to prepare for the next. Todays Strength is Front Squat with a pause in the bottom position on the first 2 reps then no pause on the next 3 reps.
Warm Up
3 rounds
10 Cals
6 Cossack squats - kang squats - goblet squat (change progression each round)
10 p/s single leg hip lift
10 each way banded glute steps
Paused Front Squat (10@ empty barbell)
8@ 30%
6@ 50%
5@ 65%
3x5@ 65%
First 2 reps with 2 sec pause next 3 with controlled bounce.
Metcon (3 Rounds for time)
3 Rounds for time
400m Run
30 Air Squats
15 Barbell Push Press 40/30
CAP16mins
Tuesday
Deload Week. A opportunity to reduce loading and strength volume through the week to optimize recovery from previous strength cycle. Also allowing us to prepare for the next. Today we have a 1RM test for bench press, please mnake sure you have a spotter on all heavy attempts.
Warm-up
Warm up
3 rounds
10m p/s Marcus Filly carry
4 thoracic roatations
5-10 push ups
5-10 ring rows
Strength Circuit (Find 1RM Bench Press)
*must have spotter
Dumbell bent over Row
3x 10 reps
*high quality between bench press
CAP16mins
Metcon (AMRAP - Reps)
12AMRAP
4 Sand Bag Cleans 36/45
8 T2B
12 Push ups
Wednesday
Deload Week. A opportunity to reduce loading and strength volume through the week to optimize recovery from previous strength cycle. Also allowing us to prepare for the next. Keep the load down on this strength circuit and focus more on quality reps.
Warm-up
Warm up
2 rounds
10m lunge Flow
10m Hamstring sweep
10 bird dog
10 small crunch
20 sec each front/side/side plank
Strength Circuit (2-3 Rounds For Quality/deload)
6 Dual KB Sumo Deadlift
Tempo 2/0/2/0
Rest 30 seconds
12 Barbell Back Rack Lunge
Rest 30 seconds
20 KB russian twist
Rest 30 seconds
CAP 16mins
Metcon (AMRAP - Rounds and Reps)
Conditioning in pairs
14AMRAP
40 Burpee Box overs
80 Wall Balls 20/14
40 KB Hang Snatch 24/16
80 Cals (schwinn 1.5x)
Cap17
Thursday
Gymnastic testing, this is a chance to see how our bodyweight strength progressing. We have a Max Pull up and Max Ring dip test. Followed by a skill and active recovery piece.
Warm-up
Warm up
3 rounds
10 cals
4 Thoracic Rotations
5-10 push ups plus
5-10 Ring Rows
10 Hollow Rocks
Gymnastics Strength & Core
Gymnastic Test's
2-3 Sub max set's
Strict Pull Up
Ring Dip
-then-
Max rep Strict Pull up < elevated feet ring row
Max rep Ring dip < Push up
Active Recovery and Mobility
16mins For Quality
2 Wall Walks
6 Kipping Pull ups
8 V-ups
10 Kossak Squats
10m HS Walk or 10m Dual KB OH carry
400m Run/ 20-15 Cal Row /bike
Friday
Deload Week. A opportunity to reduce loading and strength volume through the week to optimize recovery from previous strength cycle. Also allowing us to prepare for the next. Metcon today is a share work anyhow in pairs. With strength allowing us to find a heavy power clean, if moving well feel free to test yourself.
Warm-up
Warm up
Squat/Hip/Thoracic Flow
Activtion= Glute/Core
Coach lead empty barbell Skill Break down for complex
Clean (Every Minute for 10mins)
1 Power Clean @65%+
Metcon (AMRAP - Rounds and Reps)
10AMRAP "Pairs"
4-6-8-10-12-14-16-18
Bar Facing burpees
Hang power clean
Front Rack Lunge
RX=30/40 RX+=50/35
Share work anyway
Saturday
Saturdays workouts for this cycle are going to be team based sessions. Complete in groups of 3 or 2 and share the load anyhow.
Warm-up
3 rounds
200m jog or 10-15 cals
10m lunge with twist
5-10 Ring Row
2 Wall walks
Team WOD Flow with coach
Metcon (No Measure)
TEAM WOD 3's
120 Du's
75 Pull ups
75 assault bike calories (schwinn 1.5x)
75 double DB shoulder to overhead 15/10
75 Assault bike
75 Pull ups
120Du's
CAP 24mins
Saled rep range 100 & 45reps
RX+ DB 22.5/15
WEIGHTLIFTING
Weightlifting 1
Warm-up
Flow
Thoracic/hip rotat/squat
Activation
Glute/ shoulder/midline
Coach lead barbell skill break down
Clean and Jerk (Final week of 4 week Cycle)
15 mins for quality
From rack Find Heavy
1 Split Jerk with pause in catch position
Every 90 seconds for 12mins
3 Power Cleans
Climb after every 2 sets only if moving well, reset between lifts.
Rest 3 mins
3x3 2inch Deficit Clean Deadlift @ 90%
Weightlifting 2
Warm-up
Flow
Thoracic/hip rotat/squat
Activation
Glute/ shoulder/midline
Coach lead barbell skill break down
Snatch (Final Week of 4 week cycle)
15 mins for quality
From Rack find heavy
1 Snatch balance
Every 90 seconds for 12mins
3 power snatch
Climb after every 2 sets only if moving well, reset between lifts. no stepping forward, no press outs.
Rest 3 mins
Complete 3-4 set's
3x3 2inch deficit snatch grip Deadlifts