Phoenix Week 6
Monday 4/18/22
A. 1 AND 1/4 Back Squat
Every 2 minutes for 6 sets:
- 6 reps @75-80% of 10RM
B. White Widow
Every 5 min for 3 sets:
- 40/32 cal Row
- 20/16 Push-ups
- 20 Cyclist Squats with 50/35# DB
This is the last week we will have 1 and 1/4 Back Squats before our 10RM Back Squat test in 3 weeks. These will be tough, so break out all the cheat codes (belts, lifters, knee sleeves, and beta-alanine) to get through the sets.
‘White Widow’ is going to have you feeling the burn after the first hit… I mean set. The 5-minute window will make you push the pace on the Rower and go for unbroken on the Push-ups and Cyclist Squats. The focus of this workout is to keep the Row strokes strong and slow. Pay attention to your strokes per minute (s/m) and calories per hour to make this happen.
Tuesday 4/19/22
A. Grand Daddy Purp
25 min EMOM:
Minute 1: 3 Rope Climbs
Minute 2: 15 GHD Sit-ups
Minute 3: 3/side Turkish Get-ups
Minute 4: 12-15 Burpees
Minute 5: Rest
‘Grand Daddy Purp’ is going to be getting you higher than you’ve ever been before during a workout by having you touch the ceiling on each Rope Climb. This will be a new movement in class, so we will be focusing on technique work at the beginning of class. We also have GHD Sit-ups and Turkish Get-ups which will tax the core for the next round of Rope Climbs.
Wednesday 4/20/22
A. Weighted Pull-ups
Every 90s for 5 sets:
- 3-5 reps @ 80-90% of 3RM
B. Weighted Dip
Every 90s for 5 sets:
- 3-5 reps @ 80-90% of 3RM
C. Pineapple Express
4 rounds for time:
- 400m Run
- 20 Wall Balls
We’re continuing to go up in weight for our Pull-ups and Dips. Ensure full depth on the Dips and chin over the bar on the Pull-ups even as the weights are getting heavier.
Keeping a consistent pace is key for conquering ‘Pineapple Express’. Challenge yourself to keep the Wall Balls unbroken each set because your legs will feel heavy Running no matter what!
Thursday 4/21/22
Olympic Weightlifting
A. BTNSG Push Press/Snatch Balance
Every 2 min for 5 sets:
- 1 Snatch balance
- 3 Overhead squats
@75-85% effort
B. Barbell Hip Thrust on Bench
Every 2 min for 5 sets:
- 4 reps @ 85-90% of 3RM
C. Structural
4 Rounds for quality:
- 10-15s Single Arm Ring Plank on Each Side
- 20 Banded Rotations on Each Side
- 12-15 Banded Hamstring Curls
- 12-15 Banded Clamshells on Each Side
OLY this week will continue Behind-the-Neck Snatch Grip Push Press and Snatch Balances, which will help hip extension and speed in the catch position of the Snatch. We also have more glute work to build more posterior chain strength.
yoga
Come to Yoga on Thursdays at 6:45pm!
Friday 4/22/22
A. Bench Press
Every 2 min for 6 sets:
- 5 reps @80% of 5 RM
3s pause at chest
B. Sour Diesel
For Time:
- 50/40 cal Echo Bike
- 200 Air Squats
- 300 Double Unders
Bench is climbing up to 80% with the pause at the chest, which is going to have you feeling the pump. Make sure you have a spotter with these heavier weights.
’Sour Diesel’ will be done in a waterfall style. Make sure you reach full depth on those Air Squats after your legs fatigue from the Bike. Push yourself to chip away at the Double Unders in large sets of at least 50-60.
Saturday 4/23/22
Peanut Butter Breath
For time with a partner:
Split evenly:
- 150 cal Row
- 100 Hang Power Cleans 95/65#
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Done together:
- 1 mile Run
- 50 synchro TTB
Sunday 4/24/22
endurance
Check SugarWOD for the Endurance workout Sunday at 9:00am
GYMNASTICS
Check SugarWOD for the Gymnastics workout Sunday at 11:00am