Flux Week 2
Monday 10/17/22
A. Watergate Salad
10 min AMRAP:
- 15 Pull-ups
- 12 HSPU
- 9 DB Box Step Ups 50/35#
*3 min rest
10 min AMRAP:
- 30 DB Snatches
- 20 Box Jump Overs
*3 min rest
10 min AMRAP:
- Max cals on Rower
Surprise! We’re starting off the week with our Endurance workout. Hopefully nobody was planning on skipping out this Monday. The first 10 min AMRAP will be a triplet. Since triplets have more transition times, the focus of this first third will be to push the pace on each of the movements. It’s ok to take a few seconds extra rest for a larger set of Pull-ups or HSPU’s. The second AMRAP will be a couplet and the focus will be to move at a consistent pace throughout the entire 10 minutes. The Snatches and the Box jump Overs should take about the same time to complete. The starting pace for the Row should be faster than where you were in zone 2 last week. Find a pace you can hold and slowly ramp up towards the end before going hard the last 1-2 minutes.
Tuesday 10/18/22
A. Clean Complex
Every 2 mins for 6 sets:
- Power Clean
- Front Squat
- Hang Power Clean
- Front Squat
- High Hang Power Clean
- Front Squat
*65-75% of Clean Complex sets 1-3
*75-85% sets 4-6
B. Chippers
30-20-10
- S2OH
- Toes-to-Bar
We saw great Barbell Cycling technique last week and even some surprise Clean PR’s! We want the first 3 sets of this complex to feel light and snappy. Hone in on those cues your coaches have given you while the barbell is light. The later sets should still not feel too heavy, but should be more challenging.
Wednesday 10/19/22
A. Back Squats
Every 2 minutes:
- 6 @ 60% of 3RM
- 4 @ 70%
- 2 @ 80%
- 6 @ 65%
- 4 @ 75%
- 2 @ 85%
B. Slinger
9 min EMOM:
- Min 1: 30 Double Unders + 5 Burpees
- Min 2: 12/10 Echo Bike Cals
- Min 3: Max Wall Balls
We were impressed by all the big numbers put up last week with the Back Squats! Remember how much fun we had with wave loading? We’ll be going through 6 sets while building up twice. As we are starting off this cycle, challenge yourself to reach full depth, push your knees out and maintain a neutral spine.
Was the beginning of the week too easy? We’ll see how those legs feel with the Echo Bike and Wall Balls after Back Squats! There is no pacing in this workout, so sprint through each minute and push yourself to get that last Wall Ball Shot in the last few seconds of each round.
Thursday 10/20/22
Olympic Weightlifting
A. Clean & Split Jerk
6 sets:
- 2 Cleans + 2 Split Jerk
@ 70-80% of 3RM
*rest 5-10s after each Clean
**rest 90-120s after each set
B. Clean Pull
5 sets:
- 3 Clean Pulls @ 90-110% of 1RM clean
*rest 60-90s after each set
C. Structural
4 Rounds for quality:
- 12 KB High-Pulls 70/53#
- 100ft Overhead Bottoms Up Carry
- 10 DB External Rotations
- 12 Weighted Spanish Squats
In Oly this week, we are doing 2 Cleans and 2 Jerks. If you were not able to try out the Jerk Blocks last week, this week may be a good time to try them. The second Jerk will be tough after both a Clean and Jerk right before. We will be adding Clean Pulls as a strength piece this week to work on the speed from the ground. This weight should be challenging and close to your 1RM Clean.
Friday 10/21/22
A. Ring Progressions
Every 90 seconds:
- 4 sets 6-10 Ring Dips
- 3 sets 30-45 sec Ring Support Hold
- 3 sets 30-45 sec Bottom of Dip Hold
B. Hotdish
5 rounds for time:
- 200m Run
- 15 Power Snatches 75/55#
- 3 Wall Walks
It was great to see all the Ring Muscle Ups and close ones last week! Hopefully you feel inspired to keep working at them the next few weeks. This week we will be working on strength and stability in the Ring Muscle Up positions.
Hotdish will be a fun sprint! Move quickly through the movements and with your transitions. Your grip will fatigue with the Snatches, so break them up into 2-3 sets if needed.
Saturday 10/22/22
A. *NSYNC
For time in teams of 2:
- 50 Synchro Pull Ups
- 50 Synchro Sit-ups
- 50 Burpees (over each other in a plank hold)
- 50 Synchro Power Snatches 75/55#
- 50 Synchro HSPU
Olympic Weightlifting
A. Snatch From the Blocks
5 sets from the blocks, starting just below the knee:
- 1 Snatch
- 1 Power Snatch
- 1 Overhead Squat
@70-80% of 3RM
rest 90-120s after each set
B. Heaving Snatch Balance
5 sets of:
- 3 Heaving Snatch Balance @ moderate weight
rest 60-90s
C. Structural
4 rounds for quality:
- 4 TGU
- 100ft Dbl Dumbbell Overhead Walk @ Moderate - Heavy
- 30s/side Plank
- 30-45s Sorenson Hold
Sunday 10/23/22
Endurance Class
Feast Members, please check SugarWOD for this week’s Endurance Programming.
Rest Day. Get out and enjoy life!