Vigor Week 5
Monday 8/29/22
A. Deadlift
Every 2 minutes for 6 sets
- 4 reps with a 2-3” deficit @65-75%
B. Norton Manx
10-minute AMRAP
5 rounds of
- 10 Hand Release Push ups
- 15 Tuck ups
- 20 Lunges
Max seconds of a Hollow Hold in the time remaining
C. Cool Down
5-10 minutes of a Banded Hamstring Stretch
We are breaking out the Deficit again for week 5 of Vigor. We hope everyone is starting to understand the starting positions and how to brace through the Deadlift. This will be where we take away the pauses and get a little on the heavy side, so don't forget to bring your belt and smelling salts.
This Monday's conditioning piece is all body weight. The first 5 rounds will take around 6-8 minutes with the goal of unbroken on each movement. The last part of the workout will show us your grit through a max seconds Hollow Hold. Let's see who has been practicing their gymnastic shapes!
Tuesday 8/30/22
A. Kipping Pull-Ups
12-minute EMOM
Min 1 - 30s Max Echo Bike cals
Min 2 - 30s Max Kipping Pull-ups
B. MV Agusta 750S
5-minute AMRAP
- 8 Box Jump Overs 24”/20”
- 4 Wall Walks
C. Cool Down
5-10 minutes of Nasal Breathing on any machine
The dreaded double conditioning day is back! We give you the reigns on how much work you get done with two movements of 30s max efforts. The goal is to find a balance between pushing hard enough to stack up quick cals on the Echo Bike but not so much to gasses you out for the Kipping Pull ups.
We have Box Jump Overs and Wall Walks for our second conditioning piece. These should be paced out so you can complete about 5-7 rounds.
Wednesday 8/31/22
A. Holleyman
30 rounds for time:
5 Wall Balls 20/14#
3 HSPU
1 Power Clean @ 225/155 (70-80%)
30-minute time cap
B. Cool Down
5-10 minutes of Diaphragmatic Breathing
We have a Hero WOD for this week’s endurance Wednesday! Holleyman will have a ton of transition, so choosing when to rest will be important if you want to finish under the 30-minute time cap. If 225/155 is not around your 70-80%, we suggest scaling down to get closer to that % so you can move safely and smoothly through that heavy Power Clean.
Thursday 9/1/22
Olympic Weightlifting
A. Push Press
Every 2 minutes for 6 sets:
- 3 reps @ 80-90+%
B. Front Squat
Every 2 minutes for 6 sets:
- 2-3 reps @ 80-90+%
C. Structural
4 rounds for quality:
- 12 Ring Dip
- 12 Banded Rotations
- 6-8/side Shoulders and Feet Elevated Single Leg Hip Thrusts
We are going into week 7 of this OLY cycle, so next week will be a deload before we have our test day!
Friday 9/2/22
A. Single Arm DB Bench Press
5 sets of:
- 6/side @ moderate to heavy
+
- 50ft/side Banded Overhead KB Carry
*rest 60-90s after each set
B. Dumbbell Rear Foot Elevated Split Squat
5 sets of:
- 6/side @ moderate to heavy
+
- 20-30s Single Leg Wall Sit
*rest 60-90s after each set
C. Ducati 750SS
2 rounds for time:
- 200m Run
- 15 Toe-to-Bar
*rest 2 minutes
1 round for time
- 400m Run
- 30 Toe-to-Bar
D. Cool Down
400m Walk with friends
Friday’s unilateral work is a Single-arm Bench Press with an Overhead Banded KB Carry before we get to rest. This will fire up the shoulders and triceps, so feel out that first set before getting heavy.
For our sprint work this Friday, we have two rounds for time where the work is split up into small enough sets to go unbroken and sprint the run but the second piece has the same reps and meters; however, you have to get through all 400m before getting to all 30 TTB. Let’s see if you can keep to a close pace as the first piece!
Saturday 9/3/22
A. Vincent Black Shadow
40-minute AMRAP
- 400m Run (together)
2 sets (one partner rests while the other does a set, then switch)
10 Box Jumps
10 Pull-ups
10 KB Swings 53/35#
Olympic Weightlifting
C. Hang Power Cleans
Every 90s for 6 sets
- 1-2 reps @ 85-90%
D. Structural
3-4 rounds for quality:
- 8-10 Z Press
- 100ft Sled Push @ Heavy
- 12 Weight Side Lunges
A. Snatch Grip Sots Press
Every 90s for 4 sets:
- 4 reps moderate weight
B. Overhead Squat
Every 90s for 4 sets:
- 1-2 reps @ 85-90%
Sunday 9/4/22
Gymnastics & Endurance Classes
Feast Members, please check SugarWOD for this week’s Gymnastic & Endurance Programming.
Rest Day. Get out and enjoy life!