HYBRID
Monday
Week 3 of our 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, some parts are meant to be completed sync and parts share anyhow.
Warm-up
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
Back Squat (Within 10mins)
10@ empty barbell
5@ 30%
5@ 50%
5@ 65%
Find H3 @8/10PRE
Next 5 mins complete
2-3x3@90% above
Metcon (AMRAP - Rounds and Reps)
Pairs- some movements sync, some shared anyhow
20 sync burpees
30 DB Snatch
20 sync wall balls
30 SA DB Overhead lunge
20 sync burpees
30 SA DB thruster
20 sync Wall Balls
Gymnastic Extras
1 set Max Muscle Up in 45 sec window
-rest 2 mins-
7EMOM
1 set of 30-40% max
Strength & Hypertrophy
3 sets Each
12 Per Side SL KB Extensions
15 GHD Hip Extension with load
20 Side to side Banded steps
Engine
Running Repeat efforts
2-3 sets
7x 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 3 & 4 we will introduce some overload techniques. This weeks overload technique is Rest/Pause = Perform 6-10 reps at last set
rest 6-8 seconds with weight racked/down, then perform more 4-8 reps, and repeat
Should be almost at failure on the last set but keep reps high quality, with a spotter.
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 (4-5 Rounds for Quality and load )
4-5 Rounds for Quality and load (increase load from last week)
Barbell Bent Over Row 6 reps
Rest 30 seconds
Barbell Bench Press 6 reps
Rest 30 seconds
Weighted plank 45-60 seconds
Rest 30 seconds
Final set perform Overload technique Rest/pause
1. perform 6-10 reps at last set
2. rest 6-8 seconds with weight racked/down, then perform more 4-8 reps, repeat
Should be almost at failure on last set but keep reps high quality, with a spotter.
CAP16mins
Metcon (15 Rounds for reps)
15EMOM
1)10-20 v-ups
2)30-100 Dus
3)15 KB swings 24/16
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 6min Set's with 1 min Rest
30 sec work 30 sec rest
Aim to hit same Cals each 6 min block
Wednesday
Strength today is to be completed as a circuit moving from exercise to exercise with short rest between. Week 3 & 4 we will introduce some overload techniques.
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 (4-5 Rounds For Quality and load )
10 Elevated front foot reverse lunge
Rest 30 seconds
10 Barbell Romanian Deadlift
Rest 30 seconds
30sec p/s side plank oblique twist
Rest 30 seconds
Final set perform Overload technique Rest/pause
1. perform 6-10 reps at last set
2. rest 6-8 seconds with weight racked/down, then perform more 4-8 reps, repeat
Should be almost at failure on last set but keep reps high quality.
CAP 16mins
Metcon (Time)
Conditioning in pairs or 3's
For time
140/180 Cals row or bike (schwin x1.5)
800m run alternate 200,s
400m sand bag carry (1 bag as a team 36/45)
Cap17
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
Warm up
3 rounds
5 Pass through
10 hollow rock
10 kip swing
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
5-10 Strict T2b
10 hollow + v up
Pull
5-10 strict pull up
10 Ring Row + 10 sec hold at top
Push
5 Ring or box dip
10 push up
10 Seated DB OH Press
Active Recovery and Mobility
16AMRAP
2 TGU
4 Toes 2 bar
10m HS Walk or 10 Shoulder Taps on wall
400m run/ 20/15 cal bike or row
*alternate run/bike/row each round
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. Workout is a 3AMRAP repeated 3 times with 1 min rest between. Aim to get the same score in each.
Warm-up
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)
1 Power Clean
1 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 (AMRAP - Reps)
3x 3AMRAP
3 Power Cleans 60/40
6 Push-Ups
9 Air Squats
Then Rest 1 minute
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
10 rounds
200m row sprint
-- 1 min rest between--
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. With bodyweight exercises being the focus of this workout and the runs are completed together.
Warm-up
3 Rounds
200 m Jog
10m lunge with Rotation
10 kip swing
gymnastic break down and flow by coach.
Metcon (Time)
Team WOD, chipper
For time "2s or 3's"
400m Team run
50 Walking lunges @ BW
40 Burpee pull ups > 40 burpee then 40 jumping pull up
400m Team run
50 Walking lunges
40 toes 2 bar > knee raise >sit up
400m team run
50 Walking lunges
40 HSPUs > x2 sec hs hold > DB push press
400m team run
Cap 25 mins
Mobility
Coach lead stretching
WEIGHTLIFTING
Weightlifting 1
Warm-up
Flow
Thoracic/hip rotat/squat
Activation
Glute/ shoulder/midline
Coach lead barbell skill break down
Clean and Jerk (15 mins for quality sets from rack)
3 Split Jerk with pause in catch position
Every 90 seconds for 12mins
1 Clean
1 Clean & 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 3-4 set's
3x Clean pull at 5-10% heavier than last week
-Super set-
8 Double KB russian swing (focus on hip power from quads and glutes)
rest 90seconds
Weightlifting 2
Warm-up
Flow
Thoracic/hip rotat/squat
Activation
Glute/ shoulder/midline
Coach lead barbell skill break down
Snatch (15 mins for quality sets from rack)
1 Snatch balance
4 OHSq
Every 90 seconds for 12mins
1 Power Snatch + 1 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 3-4 set's
3x Snatch pull at 5-10% more than last week
-Super set-
3x Seated box jumps (As high as comfortable)
rest 90seconds