Friday 8/11/2024

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 machine of choice (rower, bike, or treadmill)

OR

General Warm-Up
+ 5-10 mins: Snatch warm-up
+ 10-15 mins: Workout-specific prep
2-3 sets:

• 30 sec bike @ 80%

• 3-4 thrusters

• 3-4 steps front rack walking lunges

• 1-3 rope climb pulls

• 3-4 air squats

• 1-3 burpee pull-ups
  Rest 90 sec between sets

B. Strength – Front Squat

Set 1: 5 reps @ 60%
Set 2: 5 reps @ 65%
Set 3: 5 reps @ 70%
Set 4: AMRAP (-2) @ 70%

Rest as needed between sets

• Intent: Volume day with a focus on building endurance at moderate intensity.

• Note: This should be the opposite squat variation used on Monday (e.g., Back Squats if Front Squats were used for max effort).

C. Workout – Part 1

3 Sets

In 90 seconds window Complete

• 12 thrusters

• AMRAP rope climbs

• Rest 90 seconds bt sets

• Weights: 

• Set 1: 43/30 kg

• Set 2: 52/34kg

• Set 3: 60/43kg

D. Workout – Part 2

2 sets:

In 90 seconds window Complete

• 20 Front rack barbell Reverse lunges

• AMRAP kipping pull ups

• Rest 90 seconds bt sets

• Weights: 

• Set 1: 43/30 kg

• Set 2: 52/34kg

E. Workout – Part 3

For time:

• 100 air squats

• 20 burpee pull-ups

Competition

A. Warm-Up

0-5 mins: General warm-up

• 5 mins on machine of choice (rower, bike, or treadmill)

OR

General Warm-Up

+ 5-10 mins: Snatch warm-up
+ 10-15 mins: Workout-specific prep
2-3 sets:

• 30 sec bike @ 80%

• 3-4 thrusters

• 3-4 pulls of legless rope climb

• 3-4 steps front rack walking lunges

• 1-2 rope climb pulls

• 3-4 air squats

• 1-3 ring muscle-ups
  Rest 90 sec between sets

B. Snatch Complex

Complex: Snatch + Overhead Squat + Hang Snatch + Overhead Squat

• 10 mins to build to a heavy complex

C. Strength – Front Squat

Set 1: 5 reps @ 60%
Set 2: 5 reps @ 65%
Set 3: 5 reps @ 70%
Set 4: AMRAP (-2) @ 70%

Rest as needed between sets

• Note: Use the opposite squat variation from Monday’s workout.

• Intent: Increase squat endurance with moderate weight and high volume, focusing on a challenging final AMRAP set.

D. Workout – Part 1

3 sets:

• 12 thrusters

• 2 legless rope climbs (if unable, perform 3 regular rope climbs)
  Rest 2-4 mins between sets

• Weights:

• Set 1+2: 43/30kg

• Set 3: 60/43kg

E. Workout – Part 2

2 sets:

• 75 ft front rack barbell walking lunges

• 3 rope climbs to 15 ft
  Rest 2-4 mins between sets

• Weights:

• Set 1: 43/30kg

• Set 2: 52/34kg

F. Workout – Part 3

For time:

• 100 air squats

• 20 ring muscle-ups

• Score: Total time to complete

G. Extra Credit – Skill Test

5-Minute AMRAP:

• Seated strict muscle-ups