HYBRID
Monday
Deload week. This week for strength we have lower percentage’s and volume giving our bodies time to recover. Today we have some positional Back squat work with a pause in the bottom of the first 2 reps and a normal “bounce” on the next 3 reps. Followed by a 5 rounds for time metcon.
Warm up
2 rounds
4 squat to stand
4 each internal knee drops
4 squat + thoracic rotation
10 steps each way banded clam steps + 10 banded squats
Back Squat
10@ empty barbell
8@ 30%
6@ 50%
3x5 @65%
With 2 second pause at bottom of first 2 reps no pause on next 3 reps.
16min cap
METCON
5 Rounds for time
200m Run
21 Body weight lunges
7 Bar muscle up< C2b< Pull up
Cap 20min cap
Tuesday
Deload week. Our main piece for today is 7 rounds for quality strength circuit. Get into groups with similar strength levels. Start at different stations or stagger your start and follow each other through for 7 rounds of quality not for time. Focus on quality of movement on each station, Power cleans are TNG.
Warm up
2 rounds
10 Pass throughs
5-10 push up with scap plus
5-10 Ring rows
3 p/s Lunge flow
Barbell Clean warm up with coach
METCON
7 Rounds For Quality not time
5 Bench Press @65-70%
5 Power Clean @ 65-70%
2-5 Strict Pull Ups
20/15 Row/Bike Cals
30Cap
Wednesday
Deload week. We will be taking this opportunity to reintroduce deadlift into our strength program. The following cycle will see us working at percentages with the following complex. 5 reps with a reset at bottom then rest 6-10secs. 5 reps floating 2inch above floor at the bottom of the rep then rest 6-10 secs. 5 reps normal tempo TNG. This complex will allow us to build some positional awareness in the starting position and posterior strength.
Warm up
2 rounds
10 Cals
10 Dead bugs
10 bird dog
10/10 SL Hip lift
10 Plate good morning
Deadlift
5.5.5 @empty barlbell
5.5.5 @ 30%
5.5.5 @ 40%
2x5.5.5 @50%
5 reps with reset at bottom
5 reps floating 2inch above floor
5 reps normal tempo TNG
Cap 15mins
METCON
12 rounds for time in pairs
Alternate round 4 round (6each)
10/8 cal row
10 OH plate lunge 20/15kg
10 box jump overs 24/20
Cap 20 mins
Thursday
Deload week. Today we will have a coach led break down of kipping and/or butterfly pull ups. Followed by a 20minute active recovery EMOM. Choose the appropriate rep range and load to make sure this is “active recovery”.
Warm up
3 rounds
10 cal
10 Arch pulse
10 Hollow rock
1 Wall walk + 5 HS shrugs
10-15mins Coach led kipping or butterfly pull up technique,
Can practice in EMOM instead of strict pull ups.
Active Recovery
20EMOM
1)8-12 Cal Bike
2)8-12 Cal Row
3)100-200m run
4) 3 Strict pull up 6 Push up 12 Air Squats
5) 5/5 KB Hang clean 5/5 KB Push press
*choose weight and cal range that is comfortable and easily sustainable over 20 mins.
Friday
Deload week. We will start with a every 2 min gymnastic and barbell complex. Choose a sustainable rep range on T2b that you believe you could do all rounds unbroken. Barbell may increase each round if moving well. Metcon is a double under, Single db Squat clean and hspu amrap. HSPU increasing in reps each round.
Warm up
Squat/Hip/Thoracic Flow
Activtion= Glute/Core
Coach lead empty barbell Skill Break down for complex
Clean
Every 2mins for 12mins
5-15 T2B
5 Hang clean & Push jerk
*Start at 60% climb each round.
METCON
12AMRAP
40 DU's
12 SA DB Squat Cleans 15/22.5
2-4-6-8-10-12 HSPU
*each completed round HSPU increase by 2, Scale to per/side DB push press
Saturday
Saturday team wod!
WARM UP
2 rounds
200m jog or 10-15 cals
10 Russian KB Swings
10m SA OH Carry P/S
10KB Lunges
Team WOD Flow with coach
METCON
For time Team of 3
50-40-30-20-10
Bike/Row Cals
Single DB Devils Press 22.5/15 (change sides each rep)
DB Box Step ups 20/24
Pull Up
Cap 30 mins
WEIGHTLIFTING
Weightlifting 1
Warm up
Flow
Thoracic/hip rotat/squat
Activation
Glute/ shoulder/midline
Coach lead barbell skill break down
Weightlifting
Deload
10 EMOM
1 Power snatch 1 hang power snatch
with pause in catch position.
*start at 50% climb to no more than 75% power snatch
*Coach led clean warm up
10EMOM
1 Power clean & Push jerk
No TNG, reset feet from power clean to push jerk then pause in catch on push jerkj
*start at 50%climb no more than 75% Power clean.
Weightlifting 2
Warm Up
Flow
Thoracic/hip rotat/squat
Activation
Glute/ shoulder/midline
Coach lead barbell skill break down
Weightlifting
Deload
10 EMOM
1 Snatch Pull 1 Hang Power Snatch 1 Snatch balance
with pause in catch position.
*start at 50% climb to no more than 75% power snatch
*Coach led clean warm up
10EMOM
1 Clean Pull 1 Hang Power clean 1 Split jerk
No TNG, reset feet from power clean to split jerk
*start at 50%climb no more than 75% Power clean.