MONDAY
SQUAT CYCLE WEEK 1
ESTABLISH A 1RM FRONT SQUAT
20:00
WORKOUT
AMRAP 10
200M RUN
10/10 SINGLE ARM DB THRUSTER
20 ABMAT SIT UPS
WE ARE BEGINNING A SQUAT CYCLE CALLED THE 7/13 METHOD, YOU WILL NEED A RECENT FS 1RM TO PARTICIPATE. YOU WILL USE THAT FS NUMBER TO CALCULATE A TRAINING MAX (90%) AND THAT WILL GENERATE YOUR WORKING PERCENTAGE EACH WEEK FOR YOUR SETS/REPS. THIS IS A 10 WEEK CYCLE SCHEDULED DURING MONDAYS AND FRIDAYS CLASSES. IF YOU MISS, AND WOULD LIKE TO STAY ON TRACK PLEASE MAKE UP SQUATS DURING OPEN GYM TIMES.
DURING THIS SQUAT CYCLE YOU CAN COME TO THE GYM PRIOR TO CLASS STARTING (AS LONG AS A COACH IS THERE) AND BEGIN YOUR WARM UP.
TUESDAY
SKILL
PULLING GYMNASTICS
E2MOM X 6
L1- 5-10 KIPPING PULL UP
L2- 5-10 CHEST 2 BAR PULL UPS
L3 1-3 BAR MUSCLE UPS
WORKOUT
EVERY 4:00 X 5
20/15 CAL ROW
20 ALT DB SNATCHES #50/35
:30 DEADHANG
WEDNESDAY
STRENGTH
10 MINUTES TO ESTABLISH A HEAVY SET;
1 POWER CLEAN + 1 LOW HANG POWER CLEAN + 1 HIGH HANG POWER CLEAN
WORKOUT
6 RFT
3 WALL WALKS
6 POWER CLEANS #75/115
9 BURPEES
THURSDAY
CARDIO PARTY-O
4 machines (Ass Bike, Row, Ski and Bike erg)
10 minutes at each machine (Week 3/4 at 12 seconds)
For Assault Bike, Row and Ski 20rds
-Every 30 seconds starts a new round
- 12 seconds at 85%+
- 18 second recovery
For Bike erg 10 rds
-Every minute starts a new round
- 24 seconds at 85%+
- 36 second recovery
3 minutes between machines to rest, rotate and record distance and cals on board
FRIDAY
SQUAT CYCLE WEEK 1
4 SETS OF 7/13 AT 65% OF YOUR TRAINING MAX
COMPLETE FS THEN RACK BAR AND GO IMMEDIATELY INTO BACKSQUATS. KEEP HANDS ON THE BAR
ACCESSORY
3 ROUNDS FOR QUALITY
5E FRONT FOOT ELEVATED SPLIT SQUAT
:30 SIDE PLANK + 12 HIP DIPS
WE ARE BEGINNING A SQUAT CYCLE CALLED THE 7/13 METHOD, YOU WILL NEED A RECENT FS 1RM TO PARTICIPATE. YOU WILL USE THAT FS NUMBER TO CALCULATE A TRAINING MAX (90%) AND THAT WILL GENERATE YOUR WORKING PERCENTAGE EACH WEEK FOR YOUR SETS/REPS. THIS IS A 10 WEEK CYCLE SCHEDULED DURING MONDAYS AND FRIDAYS CLASSES. IF YOU MISS, AND WOULD LIKE TO STAY ON TRACK PLEASE MAKE UP SQUATS DURING OPEN GYM TIMES.
SATURDAY
STRENGTH
SNATCH BALANCE (FROM RACK OR FLOOR)
5X3
WORKOUT IN TEAM OF 3
AMRAP 25
1000M BIKE (.62MILES)
20 BURPEE BOX JUMP OVERS
100M FARMERS CARRY #53X2/35X2
*1 TEAMMATE ON EACH MOVEMENT, CANNOT ROTATE UNTIL ALL 3 HAVE COMPLETED. ONCE ALL 3 HAVE COMPLETED THEIR MOVEMENT THAT IS 1 ROUND, THEN ROTATE TO NEXT MOVEMENT.