CYC Training
Marsh Coaching
Functional Training, General Fitness, Law Enforcement, Tactical, Tactical / Military, First Responders, Endurance, CrossFit, Other, Obstacle Course RacingWith the goal of being able to hard things, CYC Training is designed for the everyday athlete. We believe in Hybrid Training, so being able to run better than most, as well as stronger than most. Our goal is to build endurance as well as strength together. Yes squatting 405 is cool and running a sub 5:30 mile is cool, but squatting 405 and running a 5:30 mile is our goal.
Conditioning
A
Warm-Up
2 Rounds: 20-30 Second Dead Hang 20-30 Second Hamstring Stretch Each Leg 20-30 Second Butterfly Stretch 20-30 Second Deep Squat Stretch No rest between rounds Shoulder Pre-Hab: Y-T-W, 5- Rounds: 3- Ys 3- Ts 3- Ws
B
Back Squat
5, 5, 3, 3, _
Conditioning
C
Can Opener Heavy
Main WoD 6 Rounds for time: 8 Deadlifts 125#/185# 5 V-Ups Scales Down: DL- drop the weight, 8 reps shouldn't be super hard but also it's ok if you need to break it up V-Ups- butterfly sit-ups Up: Don't, this is a tester, however if you really want to you can switch out v-ups for knee to elbows or toe 2 bars IF YOU'RE USING DBs FOR DEADLIFTS USE 35s/50#s
Prep
A
Run Prep
5-10 minutes static stretching focusing on your legs and lower back. 5 rounds- 10-20 total Knee Hugs 20-40 total Butt Kicks, feel free to do these in place 3 rounds- 20-30 total High Knees, feel free to do these in place 5-10 Vertical Jumps
B
Run
1 x 5000
Conditioning
A
Warm-Up
2 Rounds: 20-30 Second Dead Hang 20-30 Second Hamstring Stretch Each Leg 20-30 Second Butterfly Stretch 20-30 Second Deep Squat Stretch No rest between rounds Shoulder Pre-Hab: Y-T-W, 5- Rounds: 3- Ys 3- Ts 3- Ws
B
Bench Press
5, 5, 3, 3, _
Conditioning
C
Bardiac Caker
Main WoD 7 rounds: 3 Inch Worms + Push Up at Bottom 5 V-Ups 7 Air Squats The video of the Inch worm doesn't show a push up at bottom, but you'll just do your inch worm then touch your chest to the ground Scales Down: Inch Worms- Inch Worm from knees V-Ups- Butterfly sit Ups Air Squats- Squat to target Up: Its a test so go FASSSSTTTT SUBs:
Prep
A
Run Prep
5-10 minutes static stretching focusing on your legs and lower back. 5 rounds- 10-20 total Knee Hugs 20-40 total Butt Kicks, feel free to do these in place 3 rounds- 20-30 total High Knees, feel free to do these in place 5-10 Vertical Jumps
Active Recovery
B
Take about 30-45 minutes and stretch/ foam roll or light cardio.
A
Deadlift
5, 5, 3, 3, _
Conditioning
B
RCSOCAOAH
Main WoD Death by EMOM +1 Pull Up every Minute until you can't complete the amount of reps in the allotted time. So minute 1= 1 pull up, minute 2= 2 PUs, minute 23= 23 PUs in that minute If you know you'll get under 5 minutes, pick a scaling option, but for those you'll add 2 every round. Your score is the total reps you completed. The name stands for "Really Cool Scene Of Captain America On A Helicopter". Scales Down: Pull-Ups- Ring Rows, Inverted Rows, Bent Over Rows at 50% Bodyweight Up: Are you insane? SUBs: Pull-Ups- Bent over rows at Bodyweight on the bar, or even chin-ups
Conditioning
A
Warm-Up
2 Rounds: 20-30 Second Dead Hang 20-30 Second Hamstring Stretch Each Leg 20-30 Second Butterfly Stretch 20-30 Second Deep Squat Stretch No rest between rounds Shoulder Pre-Hab: Y-T-W, 5- Rounds: 3- Ys 3- Ts 3- Ws
Active Recovery
B
30-45 minutes stretching/ foam rolling/ light cardio
Nathaniel Marsh
10 year Military veteran with a passion for making the best possible athletes in everyday life. CF-L1, CPT, Strength and Conditioning, Group Fitness.
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CYC Training
CYC Training
CYC Training
