Flux Week 5
Monday 11/7/22
A. Clean Complex
Every 2 mins for 6 sets:
- 1 Power Clean + 1 Front Squat
- AND -
- 1 Squat Clean + 1 Front Squat
*85-95% of Clean Complex sets 1-3
*95-105% sets 4-6
Rest 5-10s after PC+FS
B. The Lorax
For time:
21-15-9
- Cal Echo Bike (17-12-7)
- Burpees
Rest 1 minute
- 1 Max rep Double Under set
*If you miss, you are done!
We are starting this week with the Clean Complex. We’re being extra nice this week and letting you drop the bar to reset in the middle of the set. Take this opportunity to reset your starting position with your back straight and hips down as it gets heavy!
There are 2 parts to the conditioning piece this week. You will have to be both fast AND accurate! The first part will be a fast sprint to see who can go to the pain cave. You then get a minute rest before going into a set of max Double Unders. If you trip, you’re done. No redos or mulligans!
Tuesday 11/8/22
A. Ring Progressions
Every 90 seconds:
3 sets:
- 3 Beat Swings
- 3 Lat Pull-down Swings
- 3 Hips to Rings
3 sets:
- 3-5 Partner Supported Strict RMU (or Low Ring Strict Muscle Up)
3 sets:
- 3-5 RMU with extra Dip
B. Sam-I-Am
For time:
- 1000m Row
Into 3 rounds of:
- 15 Toes to Ring
- 12 Overhead Squat 95/65#
- 9 Push Presses 95/65#
How did we do with the RMUs in the Metcon last week? For those that have RMUs, hopefully you felt more confident with stringing them together. For those that are working to get their first one, we’re continuing to progress our drills this week!
Pick a moderate pace to hold for the Row to make sure you don’t tire yourself out before the next part. The weight should be light enough to go unbroken on the Squat and Presses. Find your rhythm on the Toes to Ring, some of you may feel this is easier than on a bar.
Wednesday 11/9/22
A. Back Squats
Every 2 minutes:
- 5 @ 75% of 3RM
- 3 @ 85%
- 1 @ 95%
- 5 @ 80%
- 3 @ 90%
- 1 @ 100%
B. Horton the Elephant
2 rounds for time:
- 400m Run
- 18 Chest-to-Bar Pull-ups
- 9 Deadlifts 225/155#
Whose legs felt wobbly after last weeks Squats? Well… we’re going up! Lucky for you, we are taking down the reps this week as we are building the weight. Remember to prioritize your form over hitting the targeted weights.
The heavy Deadlifts are back this week in another Metcon. You should be able to perform them in 1-2 sets. Do you remember how to do Chest-to-Bars after all this ring work? This will help practice our pulling as well as body awareness.
Thursday 11/10/22
Olympic Weightlifting
A. Clean + Jerks
Every 2 minutes for 6 sets:
- 1 Clean and Jerk x 2 reps @ 85-95+ of 3RM%
*Rest 5-10s after each Clean and Jerk
B. Structural
4 rounds for quality:
- 50ft Sled Push @ Heavy weight
- 50ft Sled Pull @ Heavy weight
- 10-12 Weighted Cossack Squat
- 10-12 ATG Split Squat
- 12-15 Banded TKE
In Oly this week, we are putting our Clean + Jerk together and getting pretty heavy! We will be focusing on fine tuning our technique before test week in 2 weeks.
Friday 11/11/22
A. Marvin K. Mooney
8-minute AMRAP:
- 10 Box Jumps 24/20”
- 12 Alternating Dumbbell Snatches 50/35#
- 6 Push-ups
Rest 3 minutes
8-minute AMRAP:
- 10 Box Jump Overs 24/20”
- 12 SA DB Clean and Split Jerk 50/35#
- 6 Shoulder Taps/side
Rest 3 minutes
8-minute AMRAP:
- 10 Burpee Box Jump Overs 24/20”
- 12 SA Dumbbell Thrusters 50/35#
- 6 Wall Walks
We’re finishing off the week with 3 fun AMRAPs. There will be a progression with the Box Jumps and Handstand work as well as a mixture of Single-arm DB work throughout the 30 total minutes. You get a decent rest between AMRAPs, so push yourself to go a little faster than you normally do in a longer endurance workout.
Saturday 11/12/22
A. Thing 1 & Thing 2
In teams of 2
- 50 Bench Press 135/95#
- 50 Strict Pull-ups
- 50 Toes to Bar
- 100 Cal Echo Bike
- 100 Kettlebell Swings 53/35#
- 50 Power Cleans 135/95#
- 50 Front Squats 135/95#
*Time cap of 32 minutes, one person working at a time
Olympic Weightlifting
A. Snatch From the Blocks
Every 2 minutes for 6 sets:
- 1.1 Snatches from the blocks (just below the knee)
@ 85-95+% of 3RM
Rest 5-10s after each Snatch
B. Structural
3-4 rounds for quality:
- 30-45s Copenhagen Plank
- 30-45s Sorenson Hold
- 6/side Feet and Shoulder Elevated Single Leg Glute Bridge
Sunday 11/13/22
Endurance Class
Feast Members, please check SugarWOD for this week’s Endurance Programming.
Rest Day. Get out and enjoy life!