HYBRID
Monday
Week 4 of 4. Final week of our Front Squat cycle, we are completing the Creature Fitness Level test of a 3RM Front Squat today. This is a test that we have completed in the past and you have possibly completed during onboarding. Let's give it our best effort and see how we have improved.
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%
Creature levels test find a 3RM Front squat
16min cap
METCON
For Time
3 Rounds for time
400m Run
16 Hang KB Snatch 24/16
10 C2B< Pull up
Cap 15min cap
Gymnastic Extra
12EMOM
1) Max BMU
2) Max Distance HS Walk
3) Rest
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
28EMOM
1)8-20 Cal Bike
2)8-20 Cal Row
3)8-20 Cal Ski Or Run 100-200m
4) Rest
Tuesday
Week 4 of 4. Today we are completing another Creature Fitness levels test, this time finding a 3RM standing DB Strict press. We will pair this with a 2RM strict pull up. WOD today is a choose your own strategy. Complete as 10 rounds 2/4/8 reps or as 20/40/80.
Warm up
2 rounds
10 Pass throughs
5-10 push up with scap plus
5-10 Ring rows
3 p/s Lunge flow
Strength circuit
Over 5-6 sets Find Following
2RM Strict Pull up
Rest 60 seconds
3RM Dual DB Standing Strict Press
*Creature levels test
Rest 30 seconds
16 Cap
METCON
10 rounds For time
2 Power Cleans 50/35
4 Burpees over bar
8 Wall Balls
or 20/40/80 for time you choose
Cap 17Mins
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
6 DB Bench press
6 DB Chest fly
6 DB Pull over
*increase load from last week
Engine
For time
2KM Row
Every 2 minutes including the zero 40 DU's
Wednesday
Week 4 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 BB hip lift this week we will find the heaviest load we can accomplish for 10 reps.
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
6 Barbell Back Rack lunge
Rest 30-60 Seconds
10 Barbell Hip thrust (Find 10RM)
Rest 30-60 seconds
CAP 20mins
METCON
15AMRAP "Pairs"
Share anyhow
30 Cal Row/Bike
30 Box Overs
30 Dual DB Dead lift 22.5/15
30 Dual DB Front Squats 22.5/15
15 Ring Muscle ups < Ring Dip< Box Dip
*can use KB 24/16.
Gymnastic Extra
For Time
21-15-9
Strict Hspu
C2B
Pistol
Strength & Hypertrophy Extra
4 sets as super set
10 Barbell Goodmorning
10 Lying prone DB Hamstring curl
12 Strict Leg Raise/T2B + 10 sec L-sit
Rest 1 minute
Engine
15-20mins Row/Ski/Bike
Recovery Nose Breathing only
Thursday
Week 4 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
16EMOM For quality
*Row 500 metres/Bike 1mile/Run 400m
1 DB TGU P/S
2 Strict HSPU
3 Kipping HSPU
6 DB Renegade Row
9 Situps
12 BW Walking lunges
*change bike/row/run each round
Gymnastics
Muscular endurance
3 rounds 20 sec work 20 sec rest
Ring Dip
Strict pull up
Strict T2B
Seal Walk
Pistol Left leg< Weighted Step up LL
Pistol right leg < Weighted Step up RL
*controlled continuous movement
Recovery
20-30mins Stretching
Stretch all major muscle groups
Spend more time on your own specific restrictions.
Ask Coach
Friday
Week 4 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
7EMOM
Find Heavy
Hang Power Clean
Rest 3 minute
7EMOM
Find Heavy
Squat Clean
Start at 70-75% climb every set, reset between hang power cleans and squat cleans.
METCON
4 Rounds of 2min work 1min Rest
30-50 DU's
8 ALt DB hang clean & jerk 22.5/15
8 DB Snatch
Max SB Cleans 36/45
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 DB Skull crusher
12 DB bicep curl
*Drop set last set
Engine
8EMOM
100m fast run
Rest 4 mins
Every 2mins x 4 sets
200m fast Run
Saturday
Todays Team WOD is a share the reps anyhow. Choose the best strategy to allow your team to complete the work the fastest. The run will be the only part that will be completed by all members at the same time. With a large class and space restrictions burpee box overs may be changed to burpees over the bar.
Warm Up
2 rounds
200m jog or 10-15 cals
10m lunge with twist
10 KB sumo High Pull
8 KB Squats
6/6 KB Push press
Team WOD Flow with coach
TEAM WOD 3's
For time (30Cap)
100/80 Cal Row/bike
80 T2b
40 Sumo DL High Pull 50/35
600m run together
60 C2b
30 Front squats 50/35
40 burpee box overs
40 HSPU< Box pike push up<DB push press
20 Thrusters 50/35
WEIGHTLIFTING
Weightlifting 1
Warm up
Flow
Thoracic/hip rotat/squat
Activation
Glute/ shoulder/midline
Coach lead barbell skill break down
Clean and Jerk
Testing!
5 Sets Climbing from 50-70%
Power Clean + Squat Clean + Split jerk with pause in catch
then
18mins
Lift every 90seconds
Find heavy Clean and Jerk
Rest 3 mins
3x3 2inch Deficit Clean Deadlift @ 110% 1RM Clean
Weightlifting 2
Warm Up
Flow
Thoracic/hip rotat/squat
Activation
Glute/ shoulder/midline
Coach lead barbell skill break down
Snatch
Testing
5 sets climbing 50-70%
1 Power Snatch + 1 Squat Snatch + OHSq
Then
18mins
Lift every 90secs
Find Heavy Snatch
Rest 3 mins
Complete
3x3 2inch deficit snatch grip Deadlifts @110% 1RM snatch