Flux (Test week)
Monday 10/10/22
A. Clean Complex
Find a max complex in 20 minutes
- Power Clean
- Hang Power Clean
- Front Squat
- Low Hang Squat Clean
- Clean
B. Dash
For time:
9-15-21-15-9
- Echo Bike Cals
- Push Press 95/65#
We will learn to become fluid with our movement using a barbell and ring gymnastics in our new cycle Flux! We will be starting with a grippy Clean Complex, mixing Power and Squat Cleans as well as an extra Squat in the middle for additional leg work. Over the next 10 weeks, you can expect to see barbell progressions to get us efficient with the 3 positions of a Clean. Whether you prefer to pull the bar as high as you can so you can avoid the Squat or drop it like its hot so your legs can do all the work, this cycle will help you learn to love both.
Tuesday 10/11/22
A. Ring Progressions
15-20 minutes of ring skill work:
Into
Max rep RMU or Ring progression in 5 minutes
B. Dart
9-7-5
- Squat Snatch 135/95#
- Box Jumps 30/24”
Our gymnastic focus will be all on the rings! If you have seen some of our more seasoned athletes flying on the rings and think I’ll never be able to do that, this cycle will prove you wrong. For the next 10 weeks, you will see progressions for Ring Pull-ups, Chest to Rings, Hips to Rings, and the sought-after Ring Muscle Up. These progressions will start on the floor with the low rings and progress to using a box and high rings, so everyone can move through each stage safely with technique and strength as the focus. At the end of this cycle, you will better understand what you have to work on and who knows, maybe you will even get your first RMU or string a few together!
Wednesday 10/12/22
A. Trot
10-Minute AMRAP:
- 2k Row
- Sit-ups, in the remaining time
Right Into
10-Minute AMRAP:
- 1-mile Run
- Air Squats, in the remaining time
Right Into
10-Minute AMRAP:
- 2.6-mile Echo Bike
- Lunges, in the time remaining
*no score focus on staying in zone 2
Endurance is back, but with a twist. There will be no score on today’s workout. We know you're probably saying, but how will everyone know who suffered the most and picked the best rep scheme?! This Endurance work will focus on choosing a pace and sticking to it with no rest. That means slowing everything down to a pace where your heart and lungs don’t give out before your muscles do. This will challenge those who like to sprint out the gate and tire out right before hitting the finish line. The goal for every 10 minutes is to move smoothly and controlled through the body weight movements. Over the next 10 weeks, we will have a different focus on each Endurance workout. The Strength, Gymnastics and Endurance will be on different days of the week this cycle, so if you want to skip endurance this cycle, you better look at the workouts beforehand!
Thursday 10/13/22
Olympic Weightlifting
A. Clean & Split Jerk
6 sets:
- 1 Cleans + 3 Split Jerk
@ 65-75% of 3RM
*rest 5-10s after each Clean
**rest 90-120s after each set
B. Tall Cleans
5 sets:
- 3 Tall Cleans w/ 2s pause at the bottom of the Clean + 1 Front squat
@ Moderate weight
*rest 60-90s after each set
C. Structural
Rounds for quality:
- 15 Half Kneeling Pallof Press
- 15 Half Kneeling Pallof Overhead Press
- 15 Banded Lat Pull Down
- 15 Banded Pull Aparts
In Oly this week, we are switching the focus from the Clean to the Jerk for our strength piece. This will be tough on the collarbones, so utilizing the Jerk blocks will be helpful for this day. If you have never used them, ask a coach and they can help you set them up to your height. For the technique work, we have Tall Cleans. This will help find the ideal catching position for those who like to catch in Power and finish with a Front Squat. Make sure your lifters are on because that 2s pause at the bottoms will get uncomfortable!
Friday 10/14/22
A. Back Squat
Build to a 3 RM in 20 minutes
B. Gallop
For time:
10 rounds of
- 12 Dbl Dumbbell Deadlift
- 9 Dbl Dumbbell Hang Cleans
- 6 Dbl Dumbbell STOH
50/35#
*Every 90s complete
- 30 DU
Some of you may have guessed from our transition week, but our other strength focus for the cycle is Back Squats! Let’s see if the unilateral work we worked on the last cycle has carried over to a more balanced Squat. You can look forward to getting heavy each Back Squat day with lots of rest between sets. Our coaches will help you find the perfect foot position, the best core bracing technique, and glute activation in the warm-ups, so be mindful of what they are teaching and save the chatting for the rest period… looking at you 8:30am class!
Saturday 10/15/22
A. Lope
For time, in teams of three:
21 Rounds:
200/150m Row
5 Overhead Squat 135/95#
10 Push ups
Alternating each complete rounds
Olympic Weightlifting
A. Snatch From the Blocks
5 sets from the blocks, starting just below the knee:
- 1 Snatch Pull
- 1 Power Snatch
- 1 Snatch
@65-75% of 3RM
rest 90-120s after each set
B. Behind the Neck Snatch Grip Push Press
5 sets of:
- 3 Behind the Neck Snatch Grip Push Press moderate weight
rest 60-90s
C. Structural
4 rounds for quality:
- 100ft Farmers Carry
- 60s Weighted Wall Sit
- 6/Side 3-4s Negative Step Downs
- 45-60s Ring Plank
Sunday 10/16/22
Endurance Class
Feast Members, please check SugarWOD for this week’s Endurance Programming.
Rest Day. Get out and enjoy life!