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Programming week 11

Monday 9 March

Warming Up

In teams of 2:

2 Rounds of:

  • Row/Ski exactly 200 m, for every meter over/under both partners complete 1 burpee

Then onto:

2 RFQ:

  • 30″ SB Hold
  • 5/5/5 Shoulder matrix
  • 10 Ring Rows

 

Conditioning – Buddy Workout

In teams of 2

4-5 RFT:

  • 5 m HSW / wall walks – synchro
  • 30/25 Cal Machine YGIG
  • 30 (C2B) Pull Ups YGIG
  • 30/25 Cal Machine – YGIG
  • 30 HSPU – YGIG

At 0:00 and every 4 min:

  • 4 D-ball/SB to Shoulder @ 70/50 kg YGIG

TC = 40 min

 

RX+ Option: 3 Worm Cleans

I = 4 rounds – Same Calories, 25 (banded) pull ups & HSPU – 50/35 kg D-ball

B = 4 rounds – 25/20 Calories, 20 Jumping pull ups/ring rows, & 20 DBL DB Push Presses – 30/20 kg SB

Tuesday 10 March

Warming Up

7 min AMRAP

  • 10 Banded Shoulder Dislocates Into 10/10 giant circles
  • 10 Candlesticks
  • 5 Walkouts with a push up
  • 30″ Active Hang

 

Gymnastics – Skill EMOM

Skill 20 min EMOM for quality – aim for 30-45″ work time

  1. Headstand Kip to HS / Elevated/Deficit HSPU
  2. Jump to Hollow, Arch & Hollow / Jump to hollow, arch, hollow & tuck knees
  3. Handstand Kick Ups / Handstand Hold
  4. Leg Raises or TTB / 3 position boxed BMU
  5. Rest

*Numbers are not important, focus on good quality of movement. Try to work up to a full BMU/TTB in the final few rounds.

 

Strength – Accessory

3-4 RFQ:

  • 10/10 DBL DB SLDL’s
  • 10 Strict Pull Ups or Chin Ups with 3″ Eccentric*

*Find a version that enables you to do just 10 reps for both movements, use bands/weights accordingly. 

 

Finisher

For time:

  • 30 (Ring) Dips
  • 300 DU

TC = 9 min

Divide anyway you like.

*Tricep dips on parallel bars, boxes or on top of rig. Find a version that enables you to make sets of 3-5 reps. 

I = 150 DU or Heavy rope SU

B = 300 SU or 100 heavy rope SU

Wednesday 11 March

Warming Up

1-2 RFQ:

  • 30″ Banded front rack stretch
  • 5/5 Squat & Reaches

Into 2 RFQ:

  • 10 Scapula Push Ups
  • 5 Front Squats with an empty Barbell and 3″ eccentric

 

Strength

10-8-8-6 reps of:

  • Front Squats

Alternate with:

  • 8 Push Ups with 3″ Eccentric*

*Find a version that enables you to do just 8 reps sticking to this pace, use weights/incline accordingly

 

Workout

16 min AMRAP

  • 400 m run
  • 1 round DT @ 70/50 kg

*Aim for 3.5-4 min rounds and try to stay unbroken on the DT complex. 

I = 50/35 kg BB

B = 35/25 kg BB – shorten round a bit

Thursday 12 March

Warming Up

2 RFQ:

  • 10 Cal Machine
  • 10 Shoulder shrugs in HS or Plank Hold
  • 5 Walkouts with a heel tap
  • 10/10 m SA DB OH Carry

 

Gymnastics – Volume

Prep

5-10 min to find the right version of the HSPU that enables you to work for 40″

 

Intervals

40″ ON / 20″ OFF x 12

  • Odd: HSPU
  • Even: Max Cals Machine

 

Levels:

1.⁠ ⁠DBL DB Push Press @ 2 x 15/10 kg

2.⁠ ⁠⁠Abmat + 2 x 10kg HSPU

3.⁠ ⁠⁠Abmat + 1 x 10kg HSPU

4.⁠ ⁠⁠Abmat HSPU

5.⁠ ⁠⁠HSPU RX

 

*Focus on getting some volume in. So if level 4 is the hardest you can do for 1-2 reps go for level 3 to enable a bit more work in the intervals. Final practice before the Re-Test this week!

Workout

For time:

  • 50 Burpee Box Jump Overs
  • 75 TTB
  • 100 Wall Balls

TC = 18 min

*You have about 5-6 min per exercise. Choose your numbers accordingly

I = 45 BP BJO, 60 TTB/Leg Raises, 90 Wall Balls

B = 40 Down Up BJO, 60 (Alt) V-ups, 80 Wall Balls

Friday 13 March

Open workout 3

Watch the announcement of the workout Thursday evening 21:00 on their YouTube Channel.

If you are joining, please ensure to sign up for the PM Class no later than Friday morning 10:00. This is because we are making a planning for this event.

Saturday 14 March

Warming Up

2 RFQ:

  • 10 Glute Bridges
  • 10/10 SA OH Pallof Presses

 

Into 2 RFQ:

  • 10 RDL’s with empty Barbell
  • 10 OH Plate presses

 

Strength

3-4 RFQ:

  • 6-4 Paused Deadlifts* (pause for 2″ just above the floor maintaining good tension)
  • 6 Strict Presses

 

Strength – Accessory

3-4 RFQ:

  • 12-20 Hamcurls on bench with DB
  • 20 (weighted) Floor Wipers

*Go for a heavier weight than last time or more reps

 

Finisher

In 12 min find a max of:

  • 20 m Yoke carry/Farmer Carry
  • 30″ Weighted Plank Hold

Score = each result separately

Sunday 15 March

Warming Up

  • Mobility & BB warm up – Trainer’s choice

 

Weightlifting Technique

3-5 RFQ:

  • 1 Clean Deadlift & 3 Hang Cleans

*Focus on pulling under the bar faster without it clashing on your shoulders

Into 3-5 RFQ:

  • 3 Cleans – performed as singles

 

Workout

10 RFT:

  • 5 BB Powersnatches @ 40/30 kg
  • 35 DU

TC = 12 min

*Cycle the BB as fast and smooth as possible. Try to skip the touching your upper legs on the way down.