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Programming week 30

Monday 20 July

Warming Up

2 min AMRAP:

1-2-3-4-5-etc

  • Air Squats
  • Shuttle Runs

Into 2-3 RFQ increasing weight & diffuclty:

  • 5 SB Squats
  • 5 Push Ups

 

Conditioning

3′ ON / 3′ OFF x 6

Odd sets:

  • 20 DBL DB Bench Presses @ a weight you cannot do unbroken
  • Max Burpee Shuttle Runs

 

Even sets:

  • 20 SB Squats @ a weight you cannot do unbroken
  • Max Calorie Air Bike/C2 Bike without saddle

Tuesday 21 July

Warming Up

  • BB Warm Up & Mobility – Trainers’ Choice

 

Weightlifting

Build up to a heavy, not max:

  • 2 Snatches (any style)

 

Then onto:

  • 6 min EMOM: 1 Snatch @ that weight

Rest 2 min

  • 6 min EMOM: 3 Snatches @ 70-80%

Rest 2 min

  • 6 min EMOM: 5 Snatches @ 60-70%

 

Workout

RFR:

30″ ON / 30″ OFF x 3

  1. Cals Ski
  2. Line Facing Burpees
  3. Alternating DB Snatches

Rest 2 min & repeat 2 more times

*Score = your best round

Wednesday 22 July

Warming Up

1-2 RFQ:

  • 30″ Dead Hang
  • 5/5 Exo rotations
  • 10 Bent Over Flyes
  • 10 Cal Ski

 

Strength

  • Max UB set Strict Pull Ups

 

Rest 2 min then onto:

 

6 min EMOM

  • 50-60% of max set

*For example: you get 10 reps unbroken, then do 5-6 reps each min for 6 min

 

Rest 2 min then onto:

 

5 min AMRAP:

  • 10 Strict HSPU
  • Max Supinated Chin Over Bar Hold

 

Accessory

3-4 Attempts to find a max load:

  • 1/1 SB to Shoulder
  • Max distance SB Carry

*Score = weight x distance

Thursday 23 July

Warming Up

  • 400 m jog & chat

Into 2 RFQ:

  • 10 Banded RDL’s
  • 10 Banded Bent Over Rows
  • 30″ Dead Hang / Kip Swing for round 2

 

Conditioning

4 RFT:

  • 500 m Run
  • 30 Box Jumps
  • 30 Deadlifts @ 100/70 kg
  • 30 (C2B) Pull Ups

I = 70/50 kg – 20 (Banded) Pull Ups

B = 50/30 kg – Jumping Pull Ups or ring rows

 

*Long grind with big sets today. Think about a sensible rep range for each movement. Weight for the deadlift should not feel too heavy, max 40-50% of 1RM. Choose weights & exercises that enable you to stay within the following time limits:

Time domains:

  • Run <3 min
  • Box Jumps <2 min
  • Deadlifts <2 min
  • Pull Ups <2 min

Friday 24 July

Warming Up

1-2 RFQ:

  • 30″ Cobra Pose Hold
  • 10/10 Banded Lat Raises
  • 30″ Plate Pinch Hold
  • 10 Ring Rows

 

Gymnastics – Foundations

6 x 30″ ON / 30″ OFF

  1. Standing Banded Arch to Hollows
  2. Cone Kip Swings

 

Gymnastics Skills

3-4 RFQ:

  • 5-10 Hip Pops (box assisted) / Strict Pull up to Fall Through
  • 5-15 (Half) Kipping (C2B) Pull Ups / Butterfly pull Ups
  • Max set Leg Raises/TTB

 

Workout

6-12-18-24-18-12-6 reps of:

  • BB Thrusters @ 50/35 kg YGIG
  • Burpees over BB Synchro

TC = 18 min

I = 40/25 kg

B = Down Ups & 30/20 kg

Saturday 25 July

Warming Up

2 RFQ:

  • 5/5 Cossack Squats
  • 5 Inchworms

Into 2 RFQ with EB:

  • 5 Good Mornings
  • 5 Front Squats

 

Strength

In 15 min:

  • Find a max weight for 3RM paused Front Squat

 

Then complete:

6 min EMOM

  • 5 Front Squats @ 65-70% of that weight

 

Workout – Veerle’s Bday Bash

For time:

Buy in: 36 HSPU

  • 25 TTB
  • 7 SB 2 shoulder @50/60 kg
  • 25 C2B
  • 7 SB squats
  • 25 BMU
  • 7/7 SB lunges

Buy out: 36 m HSW

TC = 20 min

Sc:

  • Buy in: 36 cal ski/row
  • TTB = Butterfly sit-up
  • C2B = Jumping pull-up
  • BMU = Burpee over SB
  • Buy out: 36 cal ski/row
  • SB = 30/45 kg

Sunday 26 July

Warming Up

2 RFQ:

  • P1: 15 Plate GTOH
  • P2: Down Up Shuttle Runs

 

2 RFQ:

  • P1: 10 Down Up (Jumping) Pull Up
  • P2: Air/C2 Bike

 

Conditioning

30″ ON / 30″ OFF x 12

  1. Burpee Shuttle Runs
  2. DBL DB GTOH

*Score = best round

 

Rest 4 min

 

Then onto:

1′ ON / 1′ OFF x 6

  1. Burpee Pull Ups
  2. Max Cals Air/Echo Bike/C2 without saddle & resistance @ 10

*Score = best round

 

Rest 4 min

 

Then onto:

12 min AMRAP

  • 6 DBL DB Devil Press
  • 50 DU / 35 HR SU

*Score = total reps