Tuesday 5/11/2024
Wellcome to our new Cycle for the Winter Period with New Targets and Goals. If you want to see more details Click Here.
Fitness
A. Warm-Up
0-5 mins: General Warm-Up
5 mins on a machine of choice (e.g., rower, bike) at a moderate pace
5-10 mins: Pressing Warm-Up
Focused shoulder and arm mobility exercises
10-15 mins: Workout-Specific Prep
Perform 2-3 sets of the following:
30 sec row (increase pace with each set)
3-5 wall balls
Rest 90 seconds between sets
B. Handstand Walk Skill Practice
Option 1: "Got None" (Beginner)
5-10 mins: "Lunge to Kick Ups" Practice
Goal: Balance in handstand position before reaching the wall.
Key Tips: Aim to lightly "kiss" the wall with both heels instead of hitting it with one leg.
Form Cue: Keep biceps by ears.
5 sets: Wall Walk + Wall-Facing Handstand Hold
1 wall walk into 10-40 sec wall-facing handstand hold
Rest as needed
Focus Points:
Hands stacked under shoulders
Distribute some weight onto fingertips
Actively press into the ground
Squeeze legs and point toes
Option 2: "Got Some" (Intermediate)
4 sets:
30-sec handstand hold on wall (facing away)
30 ft handstand walk
Rest 90 sec between sets
Goal: Quickly kick up into the handstand walk position.
C. Shoulder Press
4 Sets: Drop Set Progression
Set 1: 8 reps at max load
Set 2: Max reps at 100% of Set 1 load
Set 3: Max reps at 90% of Set 1 load
Set 4: Max reps at 80% of Set 1 load
Rest as needed between sets to adjust weight.
Intent: Build strength and endurance through progressive drop sets, with plans to advance to cluster sets over the next 3 weeks.
D. EMOM (Every Minute on the Minute) x 14 mins
Odd Minutes: 25-sec AMRAP Row (calories)
Even Minutes: 25-sec Wall Balls (20/14 lb to 10/9 ft target)
Choose a steady row pace that can be sustained across intervals without drop-off in output for calories or wall balls.
Scoring:
Total Calories + Total Wall Balls (higher score indicates better performance)
Intent: This cycle gradually increases volume and intensity in row, wall balls, and burpee box jump overs. Odd weeks focus on row/wall ball, while even weeks will emphasize row/burpee box jump overs.
Effort Level: Moderate; push but ensure adequate rest between rounds for consistency.
Competition
A. Warm-Up
0-5 mins: General Warm-Up
5 mins on a machine of choice (rower, bike, etc.) at a moderate pace
OR
General Warm-Up 1 (dynamic stretches)
5-10 mins: Pressing Warm-Up
Focused shoulder and arm mobility exercises
10-15 mins: Workout-Specific Prep
2-3 sets:
30 sec row (increase pace each set)
3-5 wall balls
Rest 90 sec between sets
B. Shoulder Press
4 Sets: Drop Set Progression
Set 1: 8 reps at max load
Set 2: Max reps at 100% of Set 1 load
Set 3: Max reps at 90% of Set 1 load
Set 4: Max reps at 80% of Set 1 load
Rest as needed between sets for weight adjustment.
Goal: Build strength and endurance through controlled drop sets over a 3-week cycle.
C. Split Jerk Stance Push Press
6 Sets of 6 Reps
3 reps per side each set
Rest 90 sec between sets
Goal: Build up to a moderate weight (approx. 7/10 RPE).
Intent: Jerk assistance work to reinforce form and stability for future jerk movements.
D. Weighted Rope Pull-Up
4 Sets of Max Reps
Perform as many reps as possible (AMRAP -2) in each set, keeping 2 reps "in the tank" after each set.
Rest 90 sec between sets.
E. Chest-to-Bar (CTB) Pull-Up
5 Sets of 10-15 Reps
Perform AMRAP (-2), leaving 2 reps "in the tank" each set.
Rest as needed between sets.
Note: Skip this if doing the CTB extra credit progression.
F. EMOM (Every Minute on the Minute) x 14-20 mins
Odd Minutes: 25-sec AMRAP Row (calories)
Even Minutes: 25-sec Wall Balls (20/14 lb to 10/9 ft target)
Pace: Maintain a consistent row output and wall ball count across rounds.
Scoring:
Total Calories + Total Wall Balls (higher score is better)
Intent: Develop volume and intensity with row/wall ball intervals as part of a cycle. Odd weeks emphasize row/wall ball; even weeks shift to row/burpee box jump overs.
Effort Level: Moderate, sustaining effort with adequate rest between rounds.
G. Extra Credit – Initial Chest-to-Bar Pull-Up Test
For Time:
10 sets of 10 unbroken chest-to-bar pull-ups
Time Cap: 10 minutes
Guidelines:
Only do this if you can perform at least 20 unbroken CTB pull-ups.
Alternative: If under 20 unbroken CTB reps, adjust to 10 sets of 50% of max unbroken CTB and follow the same progression with fewer reps per set.
