Flux Week 8 (De-load)
Monday 11/28/22
A. Ring Progressions
15 min - Athlete’s choice ring progressions and Ring Muscle Ups
B. Hit Me With Your Best Shallot
3 rounds for time:
- 10 Box Jumps 24/20"
- 12/side DB Overhead Squat 50/35#
- 14 Pull-ups
We’ve put in a lot of work over the last several weeks for the Ring Muscle Up. We’ve worked on the swing, pull, turn over, and press up. Here is your chance to practice some of the drills we’ve done and even go for your first Ring Muscle Up! If you are not ready to try for a Ring Muscle Up, we will continue our strength work and turnover drills. For those who have Ring Muscle Up’s, work on your transitions to be able to string them together during test week.
The Metcon will challenge your shoulder, hip and ankle mobility with the DB Overhead Squat. Scale to a lighter weight or hold the DB in a front rack position if you are not able to keep that DB overhead at the bottom of the Squat.
Tuesday 11/29/22
A. Clean Complex
Every 90 sec for 4 sets:
- 1 Power Cleans + 2-3s pause in the catch
- 1 Hang Power Clean + 2-3s pause in the catch
@ 50-60% of Clean Complex
Every 90 sec for 4 sets:
- 1 Squat Clean + 2-3s pause in the catch
- 1 Hang Squat Clean + 2-3s pause in the catch
@ 50-60% of Clean Complex
B. I've Created a Muenster
For time:
- 50 Hang Clusters 75/55#
- 50/40 Echo Bike Cals
Next week we will be testing our Clean Complex again, so this week we will be focusing on speed in the turnover at light weight. Make sure to mark your catching position without bobbling for the 2-3 second pause.
For our Mecton, we will see how long you can hang on to a light barbell and stay fast. We’ve been working on our grip strength with the Clean Complexes, so let’s see how many you can hold onto in a set. We will then finish our leg burnout with the Echo Bike.
Wednesday 11/30/22
A. Eggers Can't Be Cheesers
24 Minute EMOM:
- Minute 1: 20 Wall Balls 20/14#
- Minute 2: 80 Double Unders
- Minute 3: 14/11 Cal Row
- Minute 4: 12 Burpees
- Minute 5: Rest
We have a 24 min grind for our Hump Day workout. The movements should feel challenging to finish in 1 min before transitioning onto the next. Push yourself to work all the way up to the minute if needed since you get a nice 1 minute rest break after the Burpees.
Thursday 12/1/22
Olympic Weightlifting
A. Drop Snatches
Every 90s for 4 sets:
- 3 reps @20-40% of 1RM
B. No Hook, No Foot Squat Snatch
Every 90s for 4 sets:
- 3 reps @40-60% of 1RM
C. Segmented Snatch
Every 90s for 4 sets:
- 3 reps @60-70% of 1RM
D. Structural
3-4 Rounds for quality:
- 5 Seated Box jumps
- 8-10 Chest Supported DB Rows
- 20-30s Weighted Wall Sit
Friday 12/2/22
A. Speed Back Squats
Every 90s for 8 sets:
- 3 reps @50-60% of 3RM
B. Thank God It's Fried Egg
9-Minute AMRAP:
- 20 Toes-To-Bar
- 15 Deadlifts 135/95#
- 10/8 Echo Bike Cals
Next Monday we will be testing our 3 rep max Back Squat. We’ve heard from a few members that pants have been tighter due to quad gains! This week we will be working on our explosivity and speed with lighter weight. Make sure you hit full depth and full extension at the top when going fast. We can’t wait to see those big numbers next week!
Capping out the week with a mix of Gymnastics, Barbell, and Cardio. The Toes-To-Bar is likely the limiting factor, so keep to small quick sets to keep the pace fast. The Deadlifts should be done in 1-2 sets and finish out the round with an Echo Bike sprint.
Saturday 12/3/22
A. Paranormal Pepper Jack-tivity
AMRAP (with a Partner) in 20 minutes
Buy-in: 5 Rounds (each)
Partner A: 8 Power Cleans 135/95#
Partner B: 5 Wall Walks
* Switch after both partners finish
In the remaining time, AMRAP of:
Partner A: Front Squat (135/95)
Partner B: Wall Sit
* Switch as needed
Olympic Weightlifting
A. Muscle Clean + Front Squat
Every 90s for 4 sets:
- 3 Muscle Cleans + 3 Front Squats @30-50% of 1RM
B. No Hook, No Contact Cleans
Every 90s for 4 sets:
- 3 reps @40-60% of 1RM
C. Segmented Clean
Every 90s for 4 sets:
- 3 reps @60-70% of 1RM
D. Structural:
3-4 Rounds for quality:
- 6/side Single Arm Dumbbell Jerk Balance
- 12-15 Banded Pull Throughs
- 20-30s Weighted Dead Hang
Sunday 12/4/22
Endurance Class
Feast Members, please check SugarWOD for this week’s Endurance Programming.
Rest Day. Get out and enjoy life!