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Programming week 8

Monday 16 February

Warming Up

2 RFQ:

  • 5 Walkouts with heel tap
  • 10/10 Banded Lat Raises
  • 10 Ring Rows
  • 10/10 Bird Dogs

 

Strength

5-5-3-3-1 reps of:

  • Bench Press

*We’re down to a heavy single today. If you’re having a good day see how far you can push it.

 

Strength Accessory

Every 2 min x 8

  • Odd: 3 Back Squats*
  • Even: 10 Bent Over Rows*

*Weight has to go up each set

 

Finisher

7 min AMRAP:

3-6-9-12-15-etc. reps of:

  • Dips
  • DB PullOvers
  • Chin Ups

*Add 3 reps each round. Score = total reps collected in 7 min.

Tuesday 17 February

Warming Up

  • Mobility & BB warm up

 

Weightlifting

3-5 RFQ:

  • 1 Snatch Deadlift
  • 2 Hang Squat Snatches
  • 2 Snatches

3-5 RFQ:

  • 1 Snatch Deadlift
  • 1 Hang Squat Snatches
  • 1 Snatches

Into a max of:

  • 1 Snatch

*Focus on pulling under the bar as fast as you can. Athletes limited by mobility, go for a power snatch.

 

Workout

4 RFT:

  • 15 DBL DB/KB Hang snatches @ 2 x 20/15 kg
  • 15 DBL DB/KB FR Squats
  • 15 HSPU
  • 15 Box Jump Overs

TC = 16 min

I = 2 x 15/10 – 12 reps of each

B = 2 x 10/7.5 – 10 reps of each

*You have less than 1 min per exercise accounting for transitions too, so choose a version that enables this.

Levels:

  1. DBL DB Push Press @ 2 x 15/10 kg
  2. Abmatt + 2 x 10kg HSPU
  3. Abmatt + 1 x 10kg HSPU
  4. Abmatt HSPU
  5. HSPU RX

Wednesday 18 February

Warming Up

2 RFQ:

  • 10 Cal Machine (Bike or Ski)
  • 30″ SB Hold
  • 10 Sit Ups
  • 20″ Rope Hang (switch hands halfway)
  • 10 Narrow Stance Squats

 

Conditioning

  • Prep

10 min to find the correct version, you want to spend about 1 min on each exercise. Scale numbers up or down accordingly.

 

3′ ON / 3′ OFF x 6

Odd:

  • 25/20 Cal Ski
  • 20 V-ups
  • Max Rope Climbs in remaining time

 

Even:

  • 25/20 Cal Echo/Air bike (no C2)
  • 12 SB Squats @ 60/50 kg
  • Max Pistol Squats in remaining time

 

*Score = number of squats/rope climbs collected.

I = 20/15 Cals, Leg Raises, 50/35 kg D-ball, Skater Squats

B = 15/12 Cal, (alternating) V-ups, 30/20 kg SB, Toes/knees to rope, Heel supported Single leg Squats

Thursday 19 February

Warming Up

2 RFQ:

  • 10 Wrist Leans in High Plank
  • 10 Banded Face Pulls
  • 10/10 Banded OH Pallof Presses
  • 10 Calories Machine

 

Gymnastics

Foundation drills

30″ ON / 30″ OFF x 8

  • HS /Plank Shoulder shrugs
  • Head Stand / HS kick Ups

 

Then onto:

  • 5-10 min to find the right version of the HSPU that enables you to work for 30″

 

Intervals

30″ ON / 30″ OFF x 16

  • Odd: HSPU
  • Even: Max Cals Machine

Levels:

  1. ⁠DBL DB Push Press @ 2 x 15/10 kg
  2. ⁠⁠Abmatt + 2 x 10kg HSPU
  3. Abmatt + 1 x 10kg HSPU
  4. Abmatt HSPU
  5. HSPU RX

 

Strength – Accessory

3-4 RFQ:

  • 6-8 Pike Push Ups or Z-presses with 3″ eccentric
  • 6-8 Strict (Banded/weighted) Pull Ups with 3″ eccentric

Onto 2-3 RFQ:

  • 10 Inverted Rows 
  • 20-30 Knee to Elbows in (weighted) High Plank

 

Finisher

7 min AMRAP

  • For max distance HS walk/Wall Walk reps

At 0:00 and every min:

  • 30 DU / 20″ practice / 30 SU

*Score = total distance HSW or reps Wall walks

Friday 20 February

Warming Up

2 RFQ:

  • 5 Walkouts with a push up
  • 10/10 Banded Pull Aparts
  • 10 Banded RDL’s for lat tension without BB
  • 10 Kang Squats

 

Strength

  • DBL DB Bench Press Drop Sets, lower weight 3 x

*Use a weight you can do at least 8 reps with for the first set. Lift until failure, reduce weight by 10-30% and repeat 3 times

  • Max Set Deadlifts @ 100/70 kg

I = 85/57.5 kg

B = 62/45 kg

F = 35/25 kg

 

Workout

In teams of 3 for time:

P1:

  • DBL KB Hold @ 2 x 24/20 kg

P2 & P3:

10-15-20-15-10 reps of:

  • Worm Clean & Jerks @ 85/65 kg

20-30-40-30-20 reps of

  • Synchro TTB

Rest 3 min

*You have to change partners every 5 reps on the worm and every 10 reps on the TTB/Leg Raise

I = 65 kg worm or 50/35 kg D-ball, Leg Raises, 2 x 20/16 kg

B = 30/20 kg SB, V-ups or knee raises, 2 x 16/12 kg

Saturday 21 February

Warming Up

2 RFQ:

  • 10 Reverse snow angels with light weights
  • 10 Scapula Pull Ups
  • 30″ Hollow Body Hold
  • 30″ Arch Body Hold
  • 10 DB OH presses (take a heavier DB for round 2)

 

Gymnastics

3-4 RFQ:

  • Accumulate 30″ Head stand (try to move to extended legs) or Free standing HS
  • Cone Kip Swings/Cone Shoulder Circles

 

Into 3-4 RFQ:

  • 5 Head Stand Kip to Handstand & 5 Wall Kips / 5-15 (Elevated) HSPU / Deficit HSPU
  • 5 Strict Pull Up to (Half) Kipping Pull Up & 5 Boxed Hip Pop Drill /Building Butterfly Drill

 

Workout – Open workout 24.2

20 min AMRAP:

  • 300-meter row / 250 m ski or 600 m bike – alternate machines
  • 10 deadlifts @ 56/83 kg
  • 50 double-unders

*Scaled:(43 / 61 kg), single-unders

Sunday 22 February

Warming Up

Into 2 RFQ:

  • 5/5 Childs Pose Reach under T-spine rotation
  • 5/5/5 Shoulder Matrix
  • 10 Bent Over Flyes
  • 5-10 Push Ups or Negative Push Ups

 

Strength

3-2-2-1-1 reps of:

  • Bench Press

 

Strength Accessory

Every 2 min x 8

  • Odd: 2 Back Squats*
  • Even: 10 Bent Over Rows*

*Weight has to go up each set

 

Finisher

7 min AMRAP

  • 12 Bent Over Reverse Fly
  • 12 Arnold Press
  • 12 Bicep Curl

*Keep moving for the full 7 min. Ensure the weight is light enough to accommodate this.