Thursday we squat. A little more for your 20 rep back squat and then for all you lifters something tasty and challenging. The squat clean and jerk is the Big Daddy of weightlifting and you will need to dial in your positions and be accurate. Grip and Rip unfortunately wont take you far in this sport.  Scale accordingly.

STRENGTH

In 10:00

Back Squat

20 RM @ 70% 1 RM
*or add 1.25-2.5 kgs from Monday’s weight.

WOD

” Game of Thrones ”

30 Squat Clean and Jerk (60/42.5)
-Rest till 10:00-
20 Squat Clean and Jerks (70/45)
-Rest till 20:00-
10 Squat Clean and Jerks (80/50)

Cycling a heavy barbell. Then something heavy, short, fast and spicy . Move Fast. Breathe. Be Brave .

STRENGTH 

Deadlift

10-8-6-4-2 reps

rest 2:00 between sets
start at 62/64/66/68/70%

:45 s Plank Hold between sets

WOD 

” Devil Sprint ”

21-15-9 reps of

Devils Press (2 x 22.5/15)

Cal Bike

CAP 12:00

SCALING :

DB’s :

Reduce load/reps

Power Clean and Jerk

More skill work upside down and the introduction of the gymnastics rings. Conditioning piece is one for the light, fast and skilful. So you lifters, get amongst it ;-)

GYMNASTICS A

7:00 for quality practise rounds
5 Pausing Scap Push Ups (1s at top)
10 mtr reverse Bear Crawl
5 Box Pistols (each)

GYMNASTICS B
From 7:30-15:00
For quality
5 tempo eccentric kipping HSPU
:30s Ring Support
10 Alt Pistol Squats

WOD

” Upside Nancy  ”

Every 4:00 / 4 Rounds

Run 400 m

15 HSPU (kipping)

Week 2 of our strength endurance cycle. Adding a little more than last Thursdays weight will require more focus and tight positioning keeping each squat better than the last. Mental fortitude will play an increasing part in the coming weeks, so brace for the storm ahead..

STRENGTH

In 10:00

Back Squat

20 RM @ 68% 1 RM

WOD 

” Wall Ball Jackie ”

Row 1km/800 m

50 Wall Ball

30 Pull Up

Time CAP : 10 minutes

SCALING :

Pull Up : Bands/ Jumping / Ring Rows

Some light squatting volume and some very heavy cleans for the super rxd out there..

PARTNER WOD

Teams of 2

” Team Heavy Discharge  ”

42 Power Clean (60/40kg )

84 Wall Ball

30 Power Clean (70/45)

60 Wall Ball

18 Power Clean (80/50)

36 Wall Ball

TIME CAP 30:00

*Men Super RXd :

Clean 30/20/10 reps (80/90/100 kg)

Slam Ball Thrusters 60/40/30 reps (30 kg)

Strict Pressing to build shoulder stamina. Then we tackle a longer metcon where intensity will be on the lower end of the scale. Aim for steady pacing and short rest periods.

STRENGTH

Strict Press

10-8-6-4-2 reps

rest 2:00 between sets
start at 60/62/64/66/68%

WOD

” Roaring Forties ”

2 Rounds

Run 800 mtrs

40 mtr OH DB Lunge (1 x 22.5/15)

40 Ab Mat Sit Ups

40 Alt DB Snatch (1 x 22.5/15)

CAP 20:00

Adding a wee bit more to our squat then going for the big set. Then we build some capacity in these relatively high skill movements.

STRENGTH 

20 RM Back Squat (65% of 1 RM)

WOD

” Knuckles ”

3 rounds

100 Double Unders

30 Toes To Bar

CAP 15:00

Hump Day can only mean one thing. Deadlifts. This time we are building in weight as our reps come down.

STRENGTH

In 12:00

Deadlift

10-8–6–4–2 reps

start at 60%-72% of 1 RM deadlift

WOD

Teams of 2
3000/2500m Row
– Partner Farmer Carry Hold (2 x 32/24 kgs) –
* Switch as needed. Meters cannot be accumulated unless Dumbbells OR Kettlebells are held *

* Male/Female Team = 2750m Row

GYMNASTICS

Strict Gymnastics A

On the 0:00

7:00 for quality practise rounds

2 Wall Walks

:20 Wall-Facing HS Hold

5 Box Pistols (each)

Strict Gymnastics B

On the 10:00

Ascending ladder for 7:00

1 Strict HSPU, 1-3 Strict Pull Ups

2 Strict HSPU, 1-3 Strict Pull Ups

3 Strict HSPU, 1-3 Strict Pull Ups

Continue to add (1) Strict HSPU per round until 7:00 cap is reached

WOD

” Dr Death ”

1 Set Every 4:00 (6 Sets Total)
18/14 Calorie Assault Bike
12 Dumbbell Push Press (22.5/15’s)
6 Burpee Box Jump Overs

Congrats to all who posted totals for our Swole Cycle. Whether we hit PBs or not we got stuck in, lifted heavy and have come into spring training stronger and up for the next challenge..to get faster and leaner.

Today we roll on for the next 8 weeks squatting, albeit higher reps in a mission to develop ‘strength endurance’. Our ability to hit big sets of front squats, thrusters, wall balls, box jumps, and sprints without early fatigue setting in will be a feature along the way. Whiteboard times will be annihilated and bodies will be jacked! Lets get stuck in and see how this hard work pays off.

STRENGTH

In 10:00

20 RM Back Squat (60% of 1 RM )

WOD

” Sonic the Hedgehog ”

7 Hang Clean and Jerk (50/35)

3 Bar Muscle Up