Vigor Week 1 (Test week)
Monday 8/1/22
A. Deadlift
Build to a 1 RM in 20 minutes
B. Super Mario 64
6-minute AMRAP:
- 100 Double Unders
- 15 Handstand Push-ups
C. Cool Down
5-10 minutes of lacrosse ball work targeting the hamstrings and glutes
Everyone did a great job on all the technical work over the last cycle! Now it is time to bring it back to some classic strength building. We will be working on our hip hinging with the Deadlift. The Deadlift is a great functional movement to target your core and posterior chain. Remember we are starting off the cycle this week, so focus on good technique rather than going for that PR.
Tuesday 8/2/22
A. Kipping Pull-Ups
- Max rep Kipping Pull-Ups in 5 sets (no butterfly)
* 1-2 minutes rest after each set
B. Sonic the Hedgehog
Every 4 min for 3 sets:
3 minutes AMRAP
- 40 Air Squats
- 80 Mountain Climbers
- Max rep Dumbbell Floor Press 50/35#
* 1-minute rest
C. Cool Down
5-10 minutes Banded distraction
This cycle we will be working on our Kipping Pull-ups. You will get 5 sets to get as many as you can! You can choose up to 2 minutes of rest, so try to max out each set.
After we have worked your arms, we will be working out legs to be as speedy as Sonic. Make sure to Squat to depth and extend at the top when you are going fast. Plan to have 45-60s for the Floor Press.
Wednesday 8/3/22
A. Crazy Taxi
20 minute AMRAP:
- 1 mile Run
- 100 Wall balls 20/14#
- Max meters on a Rower
*Rest 5 minutes
For time:
21-15-9
- American KB Swings 53/35#
- Toes to Bar
B. Cool Down
5-10 minutes nasal breathing on any machine
Crazy Taxi has 2 parts: Endurance and a Sprint. The goal is to get around a 2k Row on the first part. Try to get the Wall Balls done in 4-6 sets. You get a 5 minute rest before the second half. Challenge yourself to do these movements in larger sets as well. Scale down the weight on the KB Swings if your back is sore from Monday!
Thursday 8/4/22
Olympic Weightlifting
A. Push Press
Every 2 minutes for 6 sets:
- 5 reps with a 3-4s negative from the top @ 50-60%
B. Front Squat
Every 2 minutes for 6 sets:
- 4 reps with a pause at parallel for 2-3s on the way down @ 55-65%
C. Structural
4 rounds for quality:
- 12-15 Banded Lat Pull-downs
- 12-15 Banded Rotations
- 8-10 GHD Hip Extensions
- 20-30s Sorensen Hold
We are continuing our pause work this week with both the Press and the Squat. The Push Press will have an eccentric load with a focus on the timing for the subsequent rep. The Squat will test if you know where your parallel is. After you pause, you will complete the rest of the Squat below parallel before explosively standing back up.
Friday 8/5/22
A. KB Press
Build to a 3RM Bottoms Up KB Press per arm
- Into -
1 minute Max rep Single Arm Strict Press seated and with back against the wall (Same KB weight)
B. Rear Foot Elevated Split Squats
Build to a 8 RM per leg
- Into -
1 minute Max reps per leg
C. Crash Bandicoot
4 sets of 400m Run Sprints:
Rest 1:1
*Score is your slowest time
D. Cool Down
400m Walk with friends
Friday’s will be Unilateral work day! We know many of us have gotten strong with the barbell over the last few months. The Unilateral work will challenge those stability muscles and that weaker side. We will be starting out with a Bottom’s Up KB Press and Rear Foot Elevated Split Squat. This will pick out the weakness without the help of the other arm or leg.
The other focus of Friday’s will be Sprints. We have been working on pacing with our cardio work. Now let’s push that speed! Sprints = More rest!
Saturday 8/6/22
A. Roller Coaster Tycoon
In teams of 2 for time:
- 100 Burpee Box Jump Overs 24/20”
- 80 Thrusters 95/65#
- 60 Cal Echo Bike
- 80 Power Snatches 95/65#
- 100 Box Jumps 24/20:
*30 minute cap
* Partners switch under the rig
Olympic Weightlifting
C. Structural
4 rounds for quality:
- 8-10 Dumbbell Bicep Curls
- 8-10 Dumbbell Tricep Extensions
- 8-10 Dumbbell Lateral Raises
- 8-10 Dumbbell Frontal Raises
A. Overhead Squats
Every 2 minutes for 6 sets:
- 3 reps with a tempo 3-1-1-1 @65%
B. Low Hang Power Clean
Every 2 minutes for 6 sets:
- 3 reps with a 3s pause in the catch @65%
Sunday 8/7/22
Gymnastics & Endurance Classes
Feast Members, please check SugarWOD for this week’s Gymnastic & Endurance Programming.
Rest Day. Get out and enjoy life!