HYBRID
Monday
Week 2 of cycle we will be basing our squat program off daily readiness, we will find 5,4,3RMs and will be completing working sets based on these numbers. These RMs should not be a complete max but a heavy for the day. Conditioning today is a pairs workout, grab a buddy, with one person working at a time complete as fast as possible.
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 bird dog
Back Squat (Within 10mins)
Within 10mins
10@ empty barbell
5@ 30%
5@ 50%
5@ 65%
Find H4 @8/10PRE
Next 5 mins complete
2-3x4@90% above
Metcon (AMRAP - Rounds and Reps)
14AMRAP "Pairs"
60 Wall Balls
40 Burpee over bar
30 Deadlifts 60/40
20 Power Cleans
10 Bar muscle up < 10 C2B
Gymnastic Extras
1 set Max Muscle Up in 45
sec window
-rest 2 mins5EMOM
1 set of 30-40% max
Strength & Hypertrophy
3 sets Each
12 Per Side SL KB
Extensions
10 GHD Hip Extension with
10 sec pause on last rep
20 Side to side Banded step
Engine
Running Repeat efforts
2-3 sets
6x 200m Run with 20 sec
rest between reps
3 mins between sets
Tuesday
Strength today is to be completed as a circuit moving from exercise to exercise with short rest between. Week 2 we have a decrease in repetitions meaning an increase in load from last week. Week 3 & 4 we will introduce some overload techniques.
Warm-up
2 rounds
100m jog
5 dive bombers
5 thoracic Bridge/rotation
2 rounds
10m p/s Marcus Filly carry
5 push ups
5 ring rows
Strength Circuit (4-5 Rounds for Quality and load (increase load))
(increase load from last week)
Barbell Bent Over Row 8 reps
Rest 30 seconds
Barbell Bench Press 8 reps
Rest 30 seconds
Weighted plank 45-60 seconds
Rest 30 seconds
CAP16mins
Metcon (4 Rounds for time)
4 rounds for time
8 T2B
16 ALT Hang DB Snatch 22.5/15
32 DU's < 64 SU's
13CAP
RX+ 30/20
Gymnastic Extras
Accumulate Volume
Hand Stand Push Up
10EMOM
2 strict 3 kipping or 2 box press 3 kipping/hold
RX+ every 30secs 2 strict 3 kipping
Strength & Hypertrophy
3 sets as super set
10 Per side SA DB Upright Row
10 Reverse DB Fly
10 DB Skull Crusher
Engine
Bike/Row/Ski
3 x 4min Set's with 1 min Rest
30 sec work 30 sec rest
Aim to hit same Cals each 4 min block
Wednesday
Strength today is to be completed as a circuit moving from exercise to exercise with short rest between. Week 2 we have a decrease in repetitions meaning an increase in load from last week. Week 3 & 4 we will introduce some overload techniques. Metcon today is a pairs round 4 round AMRAP.
Warm-up
10m lunge Flow
10m Hamstring sweep
"Big 3 Core exercises" 1-2
rounds
10 bird dog
10 small crunch
20 sec each front/side/side
plank
Strength Circuit (4-5 Rounds For Quality and load (increase load))
(increase load from
last week)
10 Elevated front foot
reverse lunge
Rest 30 seconds
10 Barbell Romanian
Deadlift
Rest 30 seconds
30sec p/s Side plank pulse
Rest 30 seconds
CAP 16mins
Metcon (AMRAP - Reps)
Conditioning in pairs or 3's
15AMRAP
Ladder in even number's alternating
2-4-6-8-10...
Box Jump over 24/20
Cal's
-each complete cals and BJO set before moving on
-Partner A 2 BJO 2 Cals Partner B 2 BJO 2 Cals
(large class 2x wall balls)
Gymnastic Extras
6 sets: x 20 second L-sit
hang (off rig)
--
Accumulate:
3 mins ring plank
Strength & Hypertrophy
3 sets Each
15 Barbell Hip Extension
1 min Weighted Wall Sit
Engine
15-20mins Row/Ski/Bike
Recovery Nose Breathing only
Thursday
This cycle we will explore some new gymnastic movements completed in a circuit. Broken into segments of core - pulling - push to challenge and build your abilities. Metcon today can be approached as an active recovery session and a chance to work on some HS walking progressions.
Warm-up
3 rounds
5 Pass through
10 hollow rock
10 sec partner arch stretch on rig
1 round coach lead on gymnastic progressions
Gymnastics Strength & Core
2-3 complete rounds (build on last week, try to complete rx movements or extra round) CAP15
Core
10 upper hollow pulse
10 lower hollow lifts
10 alt v-up
10 v-up
Pull
5 Hinge Row
10 Ring Row
10 sec Top of RR hold
Push
5 Ring or box dip
10 push up
10 Seated DB OH Press
Metcon (AMRAP - Reps)
16AMRAP
1 KB Complex P/s @choose your own load
6 cossak Squat
10m HS Walk or 10 Shoulder Taps on wall
20 sec L-Hang from rig
400m run (nose only)
*Complex 1 KB floor press 1 TGU 1 Strict press 1 TGD
Treat as active recovery and move smoothly through the piece practicing skill components.
Recovery
20-30mins Stretching
Stretch all major muscle
groups
Spend more time on your
own specific restrictions.
Ask Coach
Friday
This cycle we will work on our weightlifting through various complex’s. These are to be completed as a unbroken set, challenge yourself with load but keep movement as the focus.
Warm-up
Squat/Hip/Thoracic Flow
Activtion= Glute/Core
Coach lead empty barbell Skill Break down for complex
Clean (Every 90 seconds for 6 sets)
2 Power Clean
2 Hang Squat Clean
1 Front Squat
*start at 65% of Max power clean, climb every set if moving well.
Set should be completed as unbroken complex
Metcon (6 Rounds for time)
Every 2 mins for 6 rounds
90 work 30 Rest
Buy in 2 round "Cindy"
5 pull up
10 Push ups
15 Air squats
Remaining time
Max Sand bag Cleans 36/45
*Scale reps to 3/6/9 to make sure they make it to the Sand bag
Gymnastic Extras
Isometric circuit 2-3
Rounds
"20sec each holds 40 sec
rest"
Top of dip hold/ bottom of
dip hold/ Rest
Rig hang/ Top of pull up/
Rest
L sit/ Strict toe 2 bar/ Rest
Strength & Hypertrophy
3 set's as super set
10 DB Front Raise
10 DB Bicep Curl
10 Weighted W/Vs
Engine
Complete Distance on
Row/Ski
500m 400m 300m 200m
200m 300m 400m 500m
rest 90 sec's between each
set
Gradual build in intensity on
sets, faster 2nd half.
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. One person working at a time while the others rest. Rx+ is to increase repetitions on gymnastics
Warm-up
3 Rounds
200 m Jog
10m lunge with Rotation
10 kip swing
Barbell break down and flow for snatch by coach.
Metcon (Time)
Team WOD, chipper
In teams of three, with only one partner working at a time, complete the following as quickly as possible, 35Cap
1200m run (alternating 200m sprints)
75 Power Snatch @30/40
30 Toes 2 bar
1200m run (alternating 200's)
75 Hang power Clean @30/40
30 HSPU
1200m run (alternating 200's)
rx+35/50 -
WEIGHTLIFTING
Weightlifting 1
Warm Up
Flow
Thoracic/hip rotat/squat
Activation
Glute/ shoulder/midline
Coach lead barbell skill break down
Overhead Squat
15 mins for quality sets from rack
1 Snatch grip push press
1 Snatch balance
2 OHSq
Squat Snatch
Every 90 seconds for 12mins
3 Squat Snatch @ 65%+
Climb after every 2 sets only if moving well, reset between lifts. no stepping forward, no press outs.
Rest 3 mins
Complete 3 set's
3x Snatch pull at 110% last set
-Super set-
3x Seated box jumps (As high as comfortable)
rest 90seconds
Weightlifting 2
Warm up
Flow
Thoracic/hip rotat/squat
Activation
Glute/ shoulder/midline
Coach lead barbell skill break down
Front Squat & Jerk
15 mins for quality sets from rack
2 Front Squats
1 Split Jerk
Clean & Jerk
Every 90 seconds for 12mins
3 Cleans + 1 split jerk @ 65%+
Climb after every 2 sets only if moving well, reset between lifts. no stepping forward, no press outs.
Rest 3 mins
Complete 3 set's
3x Clean pull at 110% last set
-Super set-
8 Double KB russian swing (focus on hip power from quads and glutes)
rest 90seconds