NEW CYCLE STARTING THIS WEEK
*weekly programming focus overview at the bottom*
Monday
P1 Strength
DB Power Snatch
(1 Pause DB Power Snatch Below Knee + 1 DB Power Snatch)
Set 1: 2+1 reps
Set 2: 2+1 reps
Set 3: 1+1 reps
Set 4: 1+1 reps
Set 5: 1+1 reps
Rest as needed between sets
*After each set:
6/6 Bulgarian Split Squats
10 DB Bench Press
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Strength
Snatch
(1 Pause Snatch Below Knee + 1 Snatch)
Set 1: 2+1 reps @ 60%
Set 2: 2+1 reps @ 60%
Set 3: 1+1 reps @ 65%
Set 4: 1+1 reps @ 65%
Set 5: 1+1 reps @ 70%
Rest as needed between sets
*Snatches are not touch and go, % are based off your 1rm Snatch
Pause 2 seconds @ 2” below the kneecap
*These are full squats
—
12:00 AMRAP
4* Overhead Squats 115/75lb
6 Box Jump Overs 24/20”
8 American KBS 53/35lb
*Increase Overhead Squats by 2 reps each set
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WOD THOUGHTS: We are starting off the week and the cycle with our focal point of developing better positions from the floor with the Snatch. We are using percentages here as we know this keeps us in a range that can allow us to work on positions and speed. That is the key to the weightlifting component today, so be sure to keep overall loading moderate. For those that don’t have a max we should keep loads in the 5-7 RPE range.
We will then move into a powerful triplet with the goal of reinforcing quality overhead positions by placing a greater emphasis on the Overhead Squat in this piece. We are combining the work here with Box Jump Overs and American KBS in an effort to add some accessory style movements to the Snatch in a conditioning setting. We will add volume here today and emphasize hip extension as the primary focal point.
Tuesday
30:00 EMOM
min 1: 10-15 Pull-Ups
min 2: 10-15 Calorie Row
min 3: 10-15 Line Facing Burpees
min 4: 200m Run
min 5: Rest
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WOD THOUGHTS: Today, we are building into a longer EMOM style workout. A big focus of this cycle will be working into longer workouts in the range of 30+ minutes. We want to challenge athletes to learn to endure, but also not be broken off by a workout like this one. The goal here is to find a scaling modification that works for each athlete and will challenge them just enough that they can complete the work confidently. The 200m run is done right before the rest minute because we know that 200m run in the minute will be a challenge for most and many will run right up to the end of that minute and need a minute of rest before starting the cycle over again.
Wednesday
P1 Strength
*Same as Strength, can use DBs if our P1 athletes don’t want to use a bar
*After each set:
:45 Plank Hold
100Ft Double DB OH Walk
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Strength – Posterior Chain
3030 Tempo Deadlift
Every 3:00 minutes, 3 Sets
8 Reps
—
8:00 minute AMRAP
2-4-6-8-10-12…
Power Cleans 185/125lb
Wall Facing Handstand Push-Ups
—
Post WOD Optional Accessories
Part A: Barbell Bent Over Row
4 x 10 : Rest as needed between sets
Part B: 5 Sets
30 second Wall Supported Handstand Hold
Rest 30 seconds
30 second Ring Support Hold
Rest as needed between sets
—
WOD THOUGHTS: Tempo Deadlift: Starting @ 55% of your 1rm and increasing the load each set.
The prescribed tempo for these reps today is 3 Seconds Up, No Pause at the top, 3 Seconds Down, No Rest at the bottom before transitioning into the consecutive rep
Thursday
Part A:
For Time
60 Double Unders
30/21 Calorie Echo Bike
15 Toe to Bar
40 Double Unders
20/14 Calorie Echo Bike
15 Toe to Bar
20 Double Unders
10/7 Calorie Echo Bike
15 Toe to Bar
@ 14:00 minutes
Part B:
6:00 minute AMRAP
24 Double Unders
8/6 Calorie Echo Bike
8 Toe to Bar
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WOD THOUGHTS: Today is a fun little mix of Calories on the Bike, Double Unders and Toe to Bar. The focus here will be maintaining a good pace and quick transitions between movements. We will have two parts to this workout. The first part will be for time and meant to get the heart rate up while maintaining bigger sets on the Toe to Bar. We will then transition into the AMRAP with smaller rep counts and the goal of keeping quick transitions and unbroken sets on the Toe to Bar.
Friday
P1 Strength
Same as strength – use DB’s if needed. Great day to work on using a barbell.
—
Strength Superset
15:00 minute EMOM
min 1: *Push Press
min 2: *Front Squat
min 3: Rest
Loading is listed below
Push Press 31×1 Tempo
Set 1: 6 Reps @ 60%
Set 2: 6 Reps
Set 3: 6 Reps
Set 4: 6 Reps
Set 5: 6 Reps Heavy for the day
Pause Front Squat + Front Squat
Set 1: 1+3 @ 65%
Set 2: 1+3 @ 65%
Set 3: 1+2 @ 70%
Set 4: 1+2 @ 70%
Set 5: 1+1 @ 75%
* Pause 3sec on the Pause front Squat
—
For time:
800m Run
40 Alternating DB Snatch 50/35lb
20 Thrusters 95/65lb
Time Cap: 12:00 minutes
—
WOD THOUGHTS: We are starting things off today with a different style strength superset with an EMOM where we have one barbell in the rack and will load that bar for Push Press, take the remaining time in the minute and then load to our Front Squat loads and on the next minute perform a pause front squat + front squat. The third minute is meant as a reset minute to get back to the Push Press loads. This will continue for the 5 sets of the EMOM with the goal of increasing to a 6 rep max for the Push Press @ a 31×1 Tempo. The Pause Front Squat + Front Squat will only work up to 1+1 @ 75% with the goal of developing greater positional strength in the Front Squat.
Saturday
24:00 minute AMRAP
12 Ring Muscle-Ups
24 Deadlifts 225/155lb
3 Rope Climbs
24 cal Row
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WOD THOUGHTS: Primary Objective: Complete the most rounds + reps possible in the time frame
Stimulus: Pulling / Posterior Chain
RPE: 7/10
Sunday
P1 Strength
Same as Strength, can use DB’s on bench if needed.
—
Strength
31×2 Tempo Bench Press
Every 2:00 minutes, 6 Sets
Set 1: 6 Reps @ 60%
Set 2: 6 Reps
Set 3: 6 Reps
Set 4: 6 Reps
Set 5: 6 Reps
Set 6: 6 Reps Heavy for the day
—
15:00 AMRAP
30/24 Cal Row
30/22 Push-Ups
50ft (15m) Farmers Walking Lunges 50/35lb
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WOD THOUGHTS: We will then tackle a fun and challenging 15:00 minute AMRAP with the focus on adding some volume to the chest with a big set of Push-Ups. We will be adding in some for the legs and back today with row that should take us around 2:00 minutes each set and then walking lunges in 50ft (15m) segments that will give us a tiny dose of lunges to keep unilateral strength work touched on for the week as well as carry’s.
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Weekly Programming Focus: We are officially starting our “Kratos Cycle”. This cycle is based around building a lot of positional strength and time under tension through tempo work on the lifts and pauses on our Oly lifts. We will also have a large focus on making sure that we include 1 workout a week that puts athletes in a longer time domain by touching that 30+ minute mark. Doing this more regularly will help athletes build volume safely and effectively and help them learn better paces strategies for both longer and shorter conditioning pieces.
Here’s a breakdown of what you can expect:
-Oly Technical Foundations:
We recognize that technique forms the bedrock of strength development. Therefore, the early part of this cycle will be dedicated to refining technical components. This focus on form will promote long-term progress and reduce the risk of injuries. We will spend a larger focus on the pause snatch and pause clean from the floor in an effort to focus on the first pull and creating a greater drive past the knees with a better set-up position into the hips. With the added work on positions from the floor we will be adding in some pieces with higher rep ranges in the range of 6s, 5s, and 4s in order to develop better mechanical consistency.
-Strength Development:
Our Strength Emphasis will shift towards developing a more robust posterior chain as well as greater mobility and stability through the use of higher repetition Deadlifts at controlled tempos and loads that allow for greater technical proficiency as well as the development of the Overhead Squat. The Overhead Squat targets full body mobility, stability, and midline control, which will be a central element of this cycle. Beyond raw strength, we will aim to improve these critical aspects of athleticism. While those are two of our main focal points for the cycle we will also be blending the use of more strength supersets, with the combinations of upper body push and pull as well as lower body and upper body couplets in order to maximize strength building and time management in the class setting.
-Conditioning Emphasis:
We love classic CrossFit and the goal is to continue to strive towards varied functional movement performed at high intensity across a broad range of time and modal domains. With that we will be targeting a couple specific conditioning pieces that we believe will create a little fun, excitement and keep pushing the fitness needle forward. These will be simple, effective and give us benchmarks to test and retest to create tangible objective results.
In summary, the Kratos Strength Cycle is a well-structured program that balances technical development, strength building, and a wide array of conditioning pieces, ranging from varied EMOMs to challenging couplets. It’s an opportunity to work on various aspects of your athleticism while progressively challenging your capabilities.
As you approach this cycle, keep in mind that it’s not just about lifting weights and getting a sweat on; it’s about growth, refinement, and enhancing your overall fitness. We look forward to guiding you through this journey as you explore your potential and become a more well-rounded athlete.
Conditioning Pieces we will be retesting at the end of the week are as follows.
#1) “Jason”
#2) “Elm Street”
#3) Freddy Krueger