Flux Week 6
Monday 11/14/22
A. Caterpillar
30-Minute EMOM:
Minute 1 - 45s max Ring Dips
Minute 2 - 45s max Pull-ups
Minute 3 - 45s max C2 Bike Cals
Minute 4 - 45s max Alternating Pistols
Minute 5 - 45s max V-ups
Minute 6 - 45s max L-sit
Surprise, it's Endurance Monday! I hope everyone feels recovered from last week and is ready for a long grinder. This 30-minute EMOM will be for max reps and seconds with six different movements. The movement will start to fatigue some of the same muscle groups. A good strategy going into this will be to begin conservatively in the first two rounds, which will allow you to stay consistent in the last two rounds.
Tuesday 11/15/22
A. Back Squats
Every 2 minutes:
- 5 @ 80% of 3RM
- 3 @ 90%
- 1 @ 100%
- 5 @ 85%
- 3 @ 95%
- 1 @ 105%
B. Queen of Hearts
4 rounds for time:
- 12/10 cal Row
- 15 Wall Balls 20/14#
- 12 Push-ups
- 15 Wall Balls 20/14#
We are getting heavier for our wave loading this week! This will now end with 5% above our 3 RM from the start of the cycle, which should feel strong out of the hole. If you are feeling a loss of speed and grinding out the last rep of the 3s, make a smaller jump for the single and focus on regaining that speed.
Queen of Hearts is structured to get you to practice going unbroken on those Wall Balls. The Row and Push-ups will be challenging the pushing muscles in the Wall Ball, so lean into the aerobic fatigue to keep the intensity high!
Wednesday 11/16/22
A. Ring Progressions
Every 90 seconds:
3 sets - 3-5 Ring Muscle Up + 20s Support Hold
3 sets - 3-5 Ring Muscle Up + 20s Bottom of Dip Hold (partner supported if needed)
3 sets - 3-5 Ring Muscle Up + 3-5s Negative
B. White Rabbit
7-Minute AMRAP:
- 8 Thrusters 95/65#
- 10 Bar Facing Burpees
We have quite a bit of Ring Muscle-ups for our gymnastics progressions this week. Ask your coach to find the best scaling option for you that will make this day a little less scary.
The 7-minute AMRAP will be a spicy one! Only having two movements will make the first 2 rounds feel quick but will catch up to you in the last 3 minutes. Try to make this an EMOM to slow you down and be consistent. Picking up the pace on the last 3 minutes may get you a a few more reps to beat your WOD nemesis
Thursday 11/17/22
Olympic Weightlifting
A. Muscle Clean
Every 90s for 4 sets:
- 3 Muscle Cleans @30-50% of 1RM
B. Tall Clean
Every 90s for 4 sets:
- 3 Tall Cleans @30-50% of 1RM
C. Tall Jerks
Every 90s for 4 sets:
- 3 Tall Jerks (starting at the forehead and on the toes) @20-40% of 1 RM
D. Structural
3-4 rounds for quality:
- 30-45s Ring Plank Hold
- 12-15 GHD Hip Extensions
- 20-30s Spanish Squat Hold
- 12-15 Banded Pull Throughs
Deload this week. Focus on speed and positional strength!
Friday 11/18/22
A. Clean Complex
Every 2 minutes for 6 sets:
- Hang Power Clean
- Low Hang Power Clean
- Low Hang Squat Clean
- Squat Clean
@80-90% of test complex weight
B. Cheshire Cat
For time:
- 40/32 Cal Echo Bike
- 30 S2OH (135/95#)
- 20 Front Squats (135/95#)
- 10 Strict HSPU
Who doesn’t like to lift heavy on a Friday? The Complex this week is going to tax your grip and each set is going to jack up the heart rate. Focus on when to breathe after each rep of the complex and where it feels comfortable to rest in the complex without putting the bar down.
The Chipper for this Friday starts with everyone's favorite human-powered air conditioner that will make the S2OH feel 2x the weight. Shoot for big sets on the barbell movements especially if you aren’t as comfortable going upside down for the strict HSPU.
Saturday 11/19/22
A. Mad Hatter
For Max reps With a Partner:
5-minutes of Cal Row
rest 1 minute
5-minutes of Cal Bike
rest 1 minute
5-minutes of Wall Ball
rest 1 minute
5-minutes of GHD Sit-ups
Olympic Weightlifting
A. Muscle Snatch:
Every 90s for 4 sets
3 Muscle Snatches @30-50% of 1RM
B. Tall Snatch:
Every 90s for 4 sets
3 Tall Snatches @30-50% of 1RM
C. Heaving Snatch Balance:
Every 90s for 4 sets
3 Heaving Snatch Balance @40-60% of 1RM
D. Structural:
- 3-4 rounds for quality:
- 8-10 I,Y,T @ Light
- 30-45s/side Side Plank
- 5 High Box Jump
- 6-8/side Single Leg Step Downs
Sunday 11/20/22
Endurance Class
Feast Members, please check SugarWOD for this week’s Endurance Programming.
Rest Day. Get out and enjoy life!