Now Coach Holly also plays Rugby, so if we are ever able to get our Sunday flag football pick-up game back, we may have to teach her how to use the flags.

METCON, STRENGTH, & ENDURANCE

Macrocycle: The Adaptive Athlete - Hypertrophy Week 3 of 4

*Class workouts are also modified below into At-Home workouts in case you only have a

Pair of Dumbbells/Kettlebells,
Single Dumbbell/Kettlebell, or a
Ruck

0. Recovery Session

Perform in the AM if your workout in the PM or in the PM if you workout in the AM.

1. Warm-up and WOD Prep

Timing:
X:00 General Warm-up, WOD Talk, Prep, and Strategy - 5:00 Clock Counting Down to Start WOD
*Note: Extremely fast start today, but warm-up today can ignore cardio and focus on positions needed in the workout. The beginning of long slow workouts will warm people up.

2. Metabolic Conditioning (METCON)

"The Longest Mile" - Benchmark WOD
4 Rounds for Time
10 Burpees
100m Run
10 Air Squats
100m Run
10 Push-ups
100m Run
10 Sit-ups
100m Run

Timing:
X:05 Start - 50:00 Clock Counting Up

Scaling and At-Home Variations:

10 Push-ups

Fitness Level Substitutions:
~Cut number to 25% of Max Set
~Push-ups to Banded Push-ups to Knee Push-ups

Push-up Tips and Variations

3. Cool-down

3.1

3 Minutes of Slow Cardio

3.2

Quad Smash
2 Minutes on Each Side

3.3

3 Rounds for Quality
5 Slow Motion Air Squats
5 Ring Rows with Pause at Chest

At-Home Variations

Ring Rows to Bent-over Rows

Open Gym Strength Option

Incline Bench Press
1 Set of 8 (40%)
1 Set of 4 (55%)
1 Set of 4 (65%)
2 Set of 8 (70%)
1 Sets of 8 (65%)

3 x Hard Sets
a. Double DB/KB Chest Flys
b. Weighted Leg Raises

3 x Hard Super Sets
a. Double DB/KB Bench Press
b. Band Seated Rows
c. Weighted Sit-ups (Butterfly Position)

*Today's "Hard Sets" should be 1-2 Reps Shy of Failure

Timing Information Explained:

MovementLink programming is designed to be able to take place in 1 hour group classes. Gym schedules may have classes start at different times 5:30 AM, 6 AM, 8:45 AM, etc. We believe in creating a WOW experience to clients ever time they walk into the gym. On thing we feel like they deserve is to have their classes start and finish on time. We plan our classes to the minute, with some buffer zones, to ensure we finish within the hour and use our time as wisely as possible. The Timing references above are for coaches running classes and for people following along in open gym or at home to make sure their workouts don’t end up taking longer than they need to.

X:10 refers to 10 minutes into class. If the class started at 6:00 AM, X:10 refers to 6:10 AM. If the class starts at 8:45 AM, X:10 refers to 8:55 AM.

In the Advanced Athlete section. You may find a negative time, like X:neg5. For a 6:00 AM class, this would refer to 5:55 AM and for a 8:45 AM class, this would refer to 8:40 AM. Another note on these negative timings, is that they are assuming the athlete is going to warm-up on their own and are designed to tell the athlete the last possible time that they are able to start their bonus work and still join the class for the next section. In this scenario, the athlete completing bonus work will have warmed up on their own and therefore does not need to warm-up again with the class. They simply need to be finished with bonus work before it’s time for the coach to talk and prep for the first section in class.

Workout 5 - Hypertrophy Week 3 of 4