Apex Training Cycle
BUILD
| Strength/Skill | Conditioning | |
|---|---|---|
| MONDAY | Single Leg Hinge work with some DL progressions | Short/Fast High Turnover Met-cons/Intervals |
| TUESDAY | A-Week: Strict Gymnastics Density - B-Week: B - Upper Body Bodybuilding | A-Week: Long/Simple Conditioning - Minimal Bottlenecks - B-Week:Skill Limited Intervals/Metcons |
| WEDNESDAY | Rotation Deadlift & Strict Press Progressions - CF Total Support | Intervals with DB & KB Cycling Bias |
| THURSDAY | Hinging or Rotational Core Strength Work | Rotation of Longer or Machine-Based Conditioning |
| FRIDAY | A-Week: Lower Body Unilateral Strength Work - B-Week: Back Squat Progressions | Higher Intensity retest of Past Workouts |
Perform:
The Apex Cycle is here. and it's time to unleash the strength you've been building all year. This cycle is all about making your strength functional—expect to perform lifts under fatigue with complexes and mandated touch-and-go reps, preparing you to crush mixed modal workouts. We're testing strength in new ways, culminating in the classic CrossFit Total, and then progressing to the "R3VIVE Total" which incorporates more skill-limited lifts. While mixed work is the focus, we'll keep you well-rounded with skill work, unilateral strength, and core stability, including Monday Clean Complex progressions and a focus on Deadlifts and Strict Press on Wednesdays.
On the conditioning front, We've tailored the workouts to cover a wide variety of time domains, movement pairings, and intensities that will challenge and push you. We'll be building specific volume on key movements like wall balls, toes-to-bar, and burpees. Instead of a single test/retest, we'll be performing regular retests of past workouts every Friday—giving you a direct comparison to measure your progress and stack up against your friends on the leaderboard! With a bias towards high intensity earlier in the week, we'll taper your intensity leading into Friday to ensure you're fresh and ready to perform your absolute best!
PERFORM
| Strength/Skill | Conditioning | |
|---|---|---|
| MONDAY | Clean Complex - Linear Build | Short/Fast High Turnover Met-cons/Intervals |
| TUESDAY | A-Week: Simple Gymnastics Density *TTB, PU, WW EMOMS - B-Week: Kill Work Leading into Conditioning | Simple Conditioning Intervals |
| WEDNESDAY | Rotation Deadlift & Strict Press Progressions - CF Total Support | Intervals with DB & Barbell Cycling Bias |
| THURSDAY | Hinging or Rotational Core Strength Work | Rotation of Longer or Machine-Based Conditionin |
| FRIDAY | A-Week: A - Strength Battery/Barbell cycling - B-Week: Squat Progressions - Rotation of Back Squat/OHS - CF Total Support | Higher Intensity retest of Past Workouts |
Get ready for a cycle focused on building your unilateral strength and balance! This phase kicks off with heavy, single-side strength exercises to address imbalances, followed by high-density sets designed to get great blood flow and create a major pump. Expect a balanced split: Mondays focus on Upper Push , Tuesdays/Thursdays hit Upper Pull , Wednesdays tackle Lower Pull , and Fridays target Lower Push. You'll alternate between A-Week and B-Week programming to keep things fresh and challenging, utilizing exercises like Deficit Push-ups, Strict Pull-ups, and Gliding Hamstring Curls to continue building strength and the aesthetic you're looking for.
The conditioning portion of this cycle is shifting its focus to high-intensity EMOMs (Every Minute On the Minute) and interval work, though you'll still see a great mix of AMRAPS (As Many Rounds As Possible) and "For Time" challenges.these workout have a larger focus on body weight and aerobic exercises, to maximum intensity and make every session incredibly efficient.
PUMP
| Strength Intensity | Strength Balance | |
|---|---|---|
| MONDAY | A-Week: SA DB Bench Press - B-Week: SA Incline DB Bench Press | A-Week: Deficit Push-up + Rolling Tricep Extensions + Alt Front and Lat Raise - B-Week: Dips + Plank up Downs |
| TUESDAY | A-week: Chest supported SA Row. - B-Week: 3 Point SA Row | A-Week: Strict Pull-up + Tall Kneeling KB Halos - B-Week: Commando Pull-up + BB Bicep Curls + DB Pull Overs |
| WEDNESDAY | A-Week: SL Hip Thrust. - B-Week: BB Split Stance RDL | A-Week: Glute Bridge Walk Out + Goblet Reverse Lunge +KB Sumo Deadlift Highpulls. - B-Week: Alt Curtsey Step Down + Gliding Hamstring Curl |
| THURDAY | A-week: Chest supported SA Row. - B-Week: 3 Point SA Row | A-week: SL Hip Thrust - B-Week: Split Stance RDL |
| FRIDAY | A-week: Rear Foot Elevated Split Squat - B-week: Front foot Elevated Split Squat | A-week: Goblet Cyclist Squat + Pike leg Lift Overs. - B-Week: Goblet Wall Sit + Goblet Box Step Up + Goblet Squat. |
