Specialty Class #26-25

GYMNASTICS

This Tuesday we’re continuing our focus on pull-up progressions! We’ll start with shape work on the floor before moving to the rig for

strict and dynamic work. We will then finish with accessory work for all the gains.

‍

HYBRID FITNESS

This week we are hitting an ergathalon in the Hybrid Class, Ski, bike row and run.  A nice long slog on the ergs

‍

MOBILITY

We'll be going over the front rack mobility drills that were shared in the group chat. With a strong emphasis on front squats in the upcoming training block, this session is designed to help you improve your mobility, achieve better positions, and move more efficiently in the front rack.

Come along, put in the work, and set yourself up for stronger, more comfortable front squats throughout the block

‍

WEIGHTLIFTING

We will spend time overhead with some heavy single arm carries, into split jerk drills. Classic weightlifting complex of clean + squat + jerk. Followed by some heavy single power cleans. Finishing with clean pulls and heavy back squat 3 reps.

Monday:

‍

Strength:

EMOM 10

Min 1 - 10-15 Ring Rows

Min 2 - 10 Cyclist Goblet Squat

‍

Conditioning:

Over and unders

EMOM 4

Row

rest 2 mins

EMOM 4

Bike

rest 2 mins

EMOM 4

ski

rest 2 minsx2

‍

‍

Tuesday:

‍

Strength:

5 mins build up to 75%

Every 2 mins x 4

3 sets 5 Bench Press @ 75% of max

1 set AMRAP

5 mins build to RPE7

Every 2.30 x 4

3 sets 5 Deadlift @ RPE7

1 set AMRAP

‍

Conditioning:

9 min AMRAP

3 Sandbag to Shoulder

3 Width Sandbag Carry

9 Burpee to Sandbag

‍

‍

Wednesday:

‍

Strength:

Every 2 mins x 8

1) 6/6 Barbell Split Squat

2) 20 sec Tuck Hang

+

15 Tuck Crunch

‍

Conditioning:

In Pairs in 11 min windows:

Park Run together

1000/800m ski

Park Run together

Amrap cal ski

rest 3 mins

2500/2000m C2 Bike Shared

50 Synchro AB Mat sit ups

1000m C2 Bike

AMRAP  TTB (YGIG)

‍

‍

‍Thursday:

‍

Strength:

EMOM  8

A) 3.3 Weighted Chin Up

B) 3 Seated box jumps

5 mins warm up to

5 reps RPE7 Front Squat

Every 2 mins x 5

5 Front Squat

‍

Conditioning:

For time

40 Wall Balls

30 Box Jump Overs

10 BMU

‍

‍

Friday:

‍

Strength:

Every 90 sec x 8

1 Clean Pull

3 Hang Power Clean

1 Push Press

‍

Conditioning:

10 rounds

4 Power Clean

12 HR Push ups

2 Rope Climb

‍

‍

Saturday:

Saturday Session with Coach Eduan

‍

Saturday and Sunday Strength:

‍

Sunday Sweat:

16 rounds for time in pairs YGIG alt movements

250/200m row

10 Burpee Over Rower

20 Russian KB swings

GYMNASTICS

This Tuesday we’re continuing our focus on pull-up progressions! We’ll start with shape work on the floor before moving to the rig for

strict and dynamic work. We will then finish with accessory work for all the gains.

‍

HYBRID FITNESS

This week we are hitting an ergathalon in the Hybrid Class, Ski, bike row and run.  A nice long slog on the ergs

‍

MOBILITY

We'll be going over the front rack mobility drills that were shared in the group chat. With a strong emphasis on front squats in the upcoming training block, this session is designed to help you improve your mobility, achieve better positions, and move more efficiently in the front rack.

Come along, put in the work, and set yourself up for stronger, more comfortable front squats throughout the block

‍

WEIGHTLIFTING

We will spend time overhead with some heavy single arm carries, into split jerk drills. Classic weightlifting complex of clean + squat + jerk. Followed by some heavy single power cleans. Finishing with clean pulls and heavy back squat 3 reps.

Monday:

‍

Strength:

EMOM 10

Min 1 - 10-15 Ring Rows

Min 2 - 10 Cyclist Goblet Squat

‍

Conditioning:

Over and unders

EMOM 4

Row

rest 2 mins

EMOM 4

Bike

rest 2 mins

EMOM 4

ski

rest 2 minsx2

‍

‍

Tuesday:

‍

Strength:

5 mins build up to 75%

Every 2 mins x 4

3 sets 5 Bench Press @ 75% of max

1 set AMRAP

5 mins build to RPE7

Every 2.30 x 4

3 sets 5 Deadlift @ RPE7

1 set AMRAP

‍

Conditioning:

9 min AMRAP

3 Sandbag to Shoulder

3 Width Sandbag Carry

9 Burpee to Sandbag

‍

‍

Wednesday:

‍

Strength:

Every 2 mins x 8

1) 6/6 Barbell Split Squat

2) 20 sec Tuck Hang

+

15 Tuck Crunch

‍

Conditioning:

In Pairs in 11 min windows:

Park Run together

1000/800m ski

Park Run together

Amrap cal ski

rest 3 mins

2500/2000m C2 Bike Shared

50 Synchro AB Mat sit ups

1000m C2 Bike

AMRAP  TTB (YGIG)

‍

‍

‍Thursday:

‍

Strength:

EMOM  8

A) 3.3 Weighted Chin Up

B) 3 Seated box jumps

5 mins warm up to

5 reps RPE7 Front Squat

Every 2 mins x 5

5 Front Squat

‍

Conditioning:

For time

40 Wall Balls

30 Box Jump Overs

10 BMU

‍

‍

Friday:

‍

Strength:

Every 90 sec x 8

1 Clean Pull

3 Hang Power Clean

1 Push Press

‍

Conditioning:

10 rounds

4 Power Clean

12 HR Push ups

2 Rope Climb

‍

‍

Saturday:

Saturday Session with Coach Eduan

‍

Saturday and Sunday Strength:

‍

Sunday Sweat:

16 rounds for time in pairs YGIG alt movements

250/200m row

10 Burpee Over Rower

20 Russian KB swings

GYMNASTICS

This Tuesday we’re continuing our focus on pull-up progressions! We’ll start with shape work on the floor before moving to the rig for

strict and dynamic work. We will then finish with accessory work for all the gains.

‍

HYBRID FITNESS

This week we are hitting an ergathalon in the Hybrid Class, Ski, bike row and run.  A nice long slog on the ergs

‍

MOBILITY

We'll be going over the front rack mobility drills that were shared in the group chat. With a strong emphasis on front squats in the upcoming training block, this session is designed to help you improve your mobility, achieve better positions, and move more efficiently in the front rack.

Come along, put in the work, and set yourself up for stronger, more comfortable front squats throughout the block

‍

WEIGHTLIFTING

We will spend time overhead with some heavy single arm carries, into split jerk drills. Classic weightlifting complex of clean + squat + jerk. Followed by some heavy single power cleans. Finishing with clean pulls and heavy back squat 3 reps.