2021-22 CYCLE 1 – WEEK 1 / “BALLER” WOD 5/3/21

This week we start Cycle 1 of the 2021-22 calendar year. The closer you follow it, and the more diligent you stay, the better your results will be. Do not cherry pick. If you see something you don’t want to do consider it a challenge. We have a fun year of programming ahead building on the amazing base of fitness you all established in 2020. As far as testing is concerned we will have two within this cycle so to speak. The “Massacre” in late July we’ll serve as one and then we’ll have another week long testing period in August. As a programmer I did not see the need for a baseline test so soon with the open and qualifiers having been so recent. So you all in the gym. Get excited for those gains!

Fitness – Strength – Community 


WARM UP:
400 M. Row

10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squat
5 Inch Worms + Scorpions
Then:
Mobility


WIN
SKILL:
3 Sets
10 Unbroken Banded Dips
8e DB Bent Row
20 Sec. H.S. Hold
LIFT:
Front Squat
5 @ 65%
3 x 5 @ 70%
WOD:
“BALLER”

3 Rounds
20 Wall Ball (20/14) 10/9′
15 C2B Pull Ups


FIT
LIFT:
3 Sets
10 Unbroken Banded Dips
8e DB Bent Row
20 Sec. Hollow Hold
LIFT:
Front Squat
5 @ 65%
3 x 5 @ 70%
WOD:
3 Rounds
20 Wall Ball (20/14) 10/9′
20/15 Cal. Assault Bike


AT HOME
SKILL:
3 Sets
M.E. DB Tricep Extensions
8e DB Bent Row
20 Sec. Hollow Hold
LIFT:
4 Sets
:30 Sec. Weighted Wall Sit (KB on Goblet Position)
6e Backward Lunges with KB in Goblet position
WOD:
3 Rounds
15 S.A. DB Thruster
200 M. Run

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