Big Cat: Training by Kyle Baughman in TrainHeroic

Big Cat

Coach
Kyle Baughman

Home of the baddest training program. For athletes looking to take the next step in their CrossFit performance. No matter the time in the training season Big Cat will have your training on point. See why "Big Cat" is one of the fastest growing programs in the industry with a 7-day free trial. 

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Team Training
Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
Equipment
Recommended
CrossFit gym - Barbell // Dumbell // Pull-up Bar // Rings // Rower // Air Bike.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2021-10-4

A

Strict HSPU

B

Below Knee Hang Power Snatch

5 x 2 @ 65, 70, 70, 75, _ %

C

2 High Hang Snatch + Hang Snatch

D

Overhead Squat

1 x 5

E

Rowing

1500, 300, 300, 1000, 300, 300

Circuit

F

4 Rounds: 90 Double Unders 6 Sandbag Cleans (150/100) 3 Rope Climb Scales & Modifications: SBC- 1:1 Power Clean (185/135) or 1:2 Slam Ball RC- 1:2 Rope Sit to Stand or 1:3+5 Strict Chin-up + Sit-up

Circuit

G

16 Min EMOM: 1. :30 Side Plank 2. Max Unbroken Toes-to-Bar 3. :30 Side Plank 4. :40 Hollow Hold Score = Total Reps of TTB

H

Conditioning Options

Tuesday
2021-10-5

A

Push Press

5 x 3 @ 80 %

Circuit

B

12-16 Min EMOM: 1. 15/11 Cal Assault Bike 2. :30 Bar Muscle-up / Ring Muscle-up / Chest to Bar You pick which one you need to work on most.

Circuit

C

-4 Rounds- 5 Min AMRAP: 18 Air Squat 18 Deficit Push-up 18/15 Cal Ski or Row *Rest 3:00 Between AMRAP's* **Decrease Reps by 3 Each AMRAP. **Ex. the second AMRAP would be 15 air squat, 15 deficit push-up, 15/12 cal ski or row.

D1

Filly Press

4 x 8

D2

DB Lateral Raise

4 x 12

E

Run

@ 5000

Wednesday
2021-10-6

A

Power Clean

7 x 1

Circuit

B

0:00 - 6:00 Complete 2 Rounds: 15 Push Press 80ft Back Rack Walking Lunge Rx: 135/95 6:00 - 12:00 Complete 2 Rounds: 20 Push Press 80ft Back Rack Walking Lunge Rx: 115/85 12:00 - 18:00 Complete 2 Rounds: 25 Push Press 80ft Back Rack Walking Lunge Rx: 95/65 Rx+: 15 Deficit Kipping HSPU (6"/4") 20 Deficit Kipping HSPU (4"/2") 25 Kipping HSPU

RIP GRIP & GLUTES

C

For Time: 500m Row 50 American KBS 500m Row Rx: 53/35

D

Assault Bike

6 x 20

E1

Strict Bodyweight Pull-Up

5 x 12

E2

GHD Sit-Up

Wednesday
2021-10-06

Conditioning

A

Meet Me At The Bar

12 Min AMRAP: 21-15-9 Deadlift (165/115) Pull-up 15-12-9 Front Squat Chest-to-Bar Pull-up 12-9-6 Shoulder-to-Overhead Bar Muscle-up

Thursday
2021-10-7

Conditioning

A

Category 4

18 Min AMRAP: +10 Calorie Row +10 Wallballs (20/14) +10 Single DB Step Over (24"/20" & 50/35) 90 Double Unders *After Each Round add 10 Reps to each (+) movement.

Friday
2021-10-8

A

Hang Squat Clean + Split Jerk

5 x 2 @ 72, 75, 77, 80, 82 %

B

Front Squat

4 x 3 @ 63, 68, 72, 72 %

Circuit

C

5 Rounds: 1:00 ON | 1:30 OFF 10 Thruster (135/95) Max Lateral Burpees Over Bar in Remaining Time Score = Max Reps of Burpees Scale loading as needed to be able to complete 10 thrusters unbroken. It's okay if you have to do 2 sets in later rounds but should not be an option in the first or second round.

Can You Hang On?

D

24 Minute EMOM: 1. 14/10 Cal Row 2. 12 Toes-to-Bar 3. 8 Single Arm DB Snatch (70/50) -Rest 4:00- 24 Min EMOM: 1. 14/10 Cal Bike 2. 18 GHD Sit-up 3. 12 Alternating Pistols Scale total volume accordingly. Do not exceed :40 of work on any minute.

Friday
2021-10-8

Conditioning

A

Death By 2.0

In 8min complete 4 Rounds of: 8 Burpee Box Jump Overs (24, 20in) 8 Hang Power Snatches (115, 80lb) 8 Thrusters If all work is completed beneath the 8 minute cap, rest the remainder and wait until the 8 minute mark, right into… In 7min complete 4 Rounds of: 8 Burpee Box Jump Overs (24, 20in) 8 Hang Power Snatches (115, 80lb) 8 Thrusters If all work is completed beneath the 7 minute cap, rest the remainder and wait until the 15 minute mark, right into… In 6min complete 4 Rounds of: 8 Burpee Box Jump Overs (24, 20in) 8 Hang Power Snatches (115, 80lb) 8 Thrusters If all work is completed beneath the 6 minute cap, rest the remainder and wait until the 21 minute mark, right into… In 5min complete 4 Rounds of: 8 Burpee Box Jump Overs (24, 20in) 8 Hang Power Snatches (115, 80lb) 8 Thrusters

Saturday
2021-10-9

A

Deadlift

5 x 4

Circuit

B

3 Rounds: 22/17 Cal Row 50ft HSW 10 Burpee Box Jump Over (24"/20) 50ft HSW -Rest 1:1 or Complete With a Partner- See if you can keep round times consistent.

Are we done yet?

C

For Time: 800m Run -Rest 2:00- 80 Wallballs (20/14) -Rest 2:00- 30 Bar Muscle-ups Scale loading as needed. Scale BMU to 1/2 total banded BMU or 1:1 CTB

D

Barbell Bicep Curl

3 x 20

Saturday
2021-10-9

Conditioning

A

Seven Minutes In Heaven

7 min for Cumulative Load: 1 Clean & Jerk 50ft handstand walk 1 Clean & Jerk 50ft handstand walk 1 Clean & Jerk 50ft handstand walk 1 Clean & Jerk 50ft handstand walk 1 Clean & Jerk

Coach
coach-avatar Kyle Baughman

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Big Cat
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