CYC Training
CYC Training
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. With a focus on cardiovascular building and functional fitness the goal is to truly be functional. With a lower skill set required to start, we can focus on improvement. With improvements on overall athleticism, strength, conditioning, and power production, allow me the opportunity to help you.
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
Hang Clean
5 x 5
Circuit
C
4 rounds for time: 7 Pull-Ups 9 Butterfly Sit-Ups 11 OH KB Swing (50#/30#) Time Cap 14 minutes Scales Down: Pull-Ups- Banded Pull-Ups, Ring Rows, Inverted Rows, 4 negative pull ups KB Swings- Go to Eye level, drop the weight Up: KB Swings: go up in weight SUBS Pull-Ups- Bodyweight Bent Over Rows B-Fly SU- Knee to Elbow, T2B, V-Up KB Swings- Barbell Hang Snatches (65-85#/35-45#)
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
Circuit
B
1k Run Rest 2-3 minutes 1k Run Rest 2-3 minutes 1k Run Scales Down: 400m-800m Run, or run for 5 minutes x3 with 2 minute rest in between up: Add weight vest (20#/14#) Subs Bike Erg or Spin Bike: 2.5k/2k Rower: 1250m/1k Air Bike: 75cal/60cal
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
7, 7, 5, 5, 3
Circuit
C
10 minute AMRAP: 20 Double Unders 15 Barbell Shoulder to Overhead (65-85#/35-55#) can be Push Press, Strict Press, Push Jerk, heck even do Thrusters 10 Bent Over Rows (135-155#/95-115#) Goal is 7-8 rounds Scales Down: 30 single unders, scale the weight down on the SH2OH or drop reps by 5, Up: increase weight on SH2OH that's fine but don't sacrifice bar speed Subs: Double Unders- 15 DB Hop Overs BB SH2OH- DB Shoulder to Over Head (30-45#/20-35#) BoR- Single Hand DB BoR (50-65#/25-35#)
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
Circuit
B
8 minute AMRAP 200m Run 20 mountain climbers (10 each leg) Goal 5 rounds Rest 3 minutes 4 minute AMRAP x2 (2 minute rest in between) 100m Run 20m Weighted walk, can be Farmer Carry, plate carry, atlas carry Scales Down: Honestly just go as slow as needed just keep moving, extend rest times to 4 minutes Up: Wear a weighted vest Subs Mountain Climbers: 20 Flutter Kicks, 10 V-Ups for the 200m runs: Rower 250m/200m, Bike 500m/400m, Air Bike 15/12cal 100m Run: Rower 200m /150m, 250m/200m, Air Bike 8cal/6cal
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
Front Squat
7, 7, 5, 5, 3
Circuit
C
E2MOM 14 Minutes (7 Rounds) 50 Double Unders 10 V-Ups Scales Down: 75 Singles, 10 Butterfly Sit-Ups Up: Use a weighted rope? Subs DU: 40 DB Hop Overs V-Ups- 8 T2B or 10 K2E
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
Circuit
B
21-15-9 Bench Press (115-155#/65-95#) Pull-Ups 8 min AMRAP 7 Front Plate Raises (35#/25#) 9 Reverse Curls (pick appropriate weight, might need to go light) 11 Upright Rows (65-95#/35-70#) Scales Down: BP- Go down in weight if needed, aim to hit 21 in 1-4 sets PU- Banded PU, Negative PUs, Inverted Rows Subs BP: Heavy Weighted Push Ups Pull-Ups: BW Bent over rows
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.
Are you ready to start being the best overall athlete you can be? I'm ready to get you there!
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CYC Training
CYC Training
CYC Training
