“Hercules Cycle Week 8”

We are now getting into Week 8 of the Hercules Cycle, which is actually week 1 of the back half of this cycle after our little deload week we just hit in Week 7. This means we will be going back into the style and structure of how we laid out the weeks earlier in this cycle with some minor changes and tweaks to keep athletes engaged and progressing. We are leaning into the Back Squat, Bench, Clean and Snatch progressions this week with the focus on revamping and building up over the final weeks here before our testing phase just before the holidays commence. We have included some fun workouts this week to challenge our athletes with a mid-cycle test of “Jackie” on Monday, an EMOM Bonanza on Wednesday with 3 Couplets going on the 2:00 mark, and having in some other focused muscular endurance work Thursday and Friday before tackling a challenging Hero WOD on Sunday. 

Our Saturday community WOD day is a great day to add in a “Bring a Friend Day” as it is simple, fun, and will have athletes working together for a fun Saturday workout. We love to bring in these simple conditioning focused Saturday workouts to build up a big gym environment with lots of athletes getting involved and create a fitness party on a Saturday. 

Weightlifting / Strength: 

• Monday: Back Squat Progression
• Tuesday: Bench Press + Power Cleans
• Thursday: Snatch

Gymnastics Skill Development: 

• Monday: Pull-Up Density
• Wednesday: Toe to Bar Builder 
• Friday: Strict Handstand Push-Ups

Specific Metcon Focus Points: 

• Monday Mid-Cycle Test: “Jackie” 
• Wednesday: 3 x (4×2:00 Intervals)
• Thursday: Squat Snatch + Wall Ball (Powerful Combo) 
• Friday: Specific Muscular Endurance + Aerobic Capacity Lactate Threshold Work