Phoenix Week 8 (Deload)
Monday 5/2/22
A. Light Back Squats
3 x 10 Back Squats at 60% of 10RM
B. Dobby
3 rounds for time:
- 400m Run
- 15 Hang Squat Cleans 95/65#
- 15 Box Jumps
We are starting Deload week with 3 sets of 10 Back Squats to practice the high volume for next week. These squats should feel smooth and light. The weight should feel light enough to keep a quick tempo without sacrificing form.
“Dobby” will continue our leg pump with a triplet of movements. The Run should be kept at a moderate pace to allow the Cleans to be done in 1-2 sets. Make sure to complete each rep of the Cleans and Box Jumps by showing full extension of your hips at the top.
Tuesday 5/3/22
A. Hippogriff
2 rounds for time:
- 100/80 cal Row
- 80 Double Unders
- 60 Dumbbell Snatches 50/35#
- 40 Single-arm Overhead Squat 50/35#
- 20 Toes-to-Bar
1 minute rest
*30 minute time cap
Move consistently throughout these 5 movements to complete this workout under the time cap. Challenge yourself to chip away at larger sets. Are you able to complete the second round faster than the first? Buckbeak believes in you!
Wednesday 5/4/22
A. Weighted Pull-ups
3 sets of max pull-ups
Rest 1 minute in between sets
B. Weighted Dip
3 sets of max Dips
Rest 1 minute in between sets
C. Boggart
Every 3 minutes for 4 sets:
- 12 Deadlifts 135/95#
- 8 S2OH
Max HSPU in remaining time
We are going weightless this week with the Pull-ups and the Dips. You only get 1 minute of rest in between the sets, so leave some left in the tank for the 2nd and 3rd sets!
Would you see these 3 movements if you looked at a Boggart? These S2OH’s should feel easy after last weeks Push Presses. You are allowed to bend your knees this time!
Thursday 5/5/22
Olympic Weightlifting
A. Heaving Snatch Balance
15 min to build to a heavy 3 rep
B. Barbell Hip Thrusts
20 min to build to a heavy 3 rep
C. Cooldown
Foam roll for 5-10 min
This is a TEST day for OLY. We will be testing our Heaving Snatch Balance and Barbell Hip Thrusts!
Yoga
Come to Yoga on Thursdays at 6:45pm!
Friday 5/6/22
A. Bench Press
Every 2 minutes:
- 10 reps at 60% of 5RM
- 8 reps at 70%
- 6 reps at 80%
- 4 reps at 90%
- 2 reps at 100%
*Superset with 8-10 Deficit Push-ups in between each set
B. Nagini
15 min AMRAP:
- 20/16 cal Echo Bike
- 20 Cyclist Squats
- 20 American Kettlebell Swings
- 20 Pull-ups
The Bench Press should feel light and snappy like the squats earlier in the week. We are adding Push-ups in between sets to get a good chest pump!
This workout will sneak up on you like Voldemort’s snake. We have been doing a lot of biking with the Cyclist Squats this cycle, so push the pace! We are also taxing the forearms too on this workout, so make sure to shake out those arms after the KB swings to be able to complete big sets of Pull-ups.
Saturday 5/7/22
Basilisk
In a team of 2 for time:
- 800m Run
- 30 Power Cleans 155/105#
- 30 Bar Facing Burpees
- 400m Run
- 30 Front Squats
- 30 Bar Facing Burpees
- 200m Run
- 30 S2OH
- 30 Bar Facing Burpees
Sunday 5/8/22
Endurance
Check SugarWOD for the Endurance workout Sunday at 9:00am
Gymnastics
Check SugarWOD for the Gymnastics workout Sunday at 11:00am