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Programming week 33

Monday 10 August

Warming Up

2 RFQ:

  • 10 Down Ups
  • 10 Candlesticks
  • 10 Scapula Pull Ups
  • 10 Updogs to Downward dogs

 

Gymnastics

2-3 RFQ:

  • 5-15 Cone Kip Swings
  • 20-30″ Gymnastic Plank Hold

 

3-4 RFQ:

  • 5-15 Seated (Alternating) TTB if easy: 5-15 Seated TTB / Adv: 5-15 Ball Ups or Skin the Cats

 

3-4 RFQ:

  • 5-15 Toes To Ring/Bar / 5-15 Strict TTB
  • 5-15 (Ring) Dips

 

Compression strength

3-4 RFQ:

  • 10-15 Rower Pike Ups or easier: tuck ups
  • 10/10 Seated Leg Raises over KB/DB – move hands more in front to make it harder

 

Conditioning

6 min EMOM

10″ ON / 50″ OFF x 6*

  • Line Facing Burpees

*Work 10″ more and rest 10″ less each interval, so the flow is 10″W:50″R, then 20″W:40″R etc.

Rest 4 min & repeat once more in reverse order. So start with 60″ W;0″ R, then 50″ W:10″ rest

Score = total number of burpees collected in 12 min

Tuesday 11 August

Warming Up

  • BB Warm Up & Mobility – Trainers’ Choice

 

Weightlifting

For Quality:

  • 30 Snatches @ 30-40% of 1 RM

Rest 2 min

  • 20 Snatches @ 50-60% of 1 RM

Rest 3 min

  • 10 Snatches @ 70-80% of 1 RM

 

Workout

20 min AMRAP

  • 400 m Run
  • 15 OH Squats @ 29/43 kg
  • 15 (C2B) Pull Ups

I = 30/43 kg – (Banded) Regular Pull Ups

B = 15/20 kg – Ring rows or Jumping pull ups

Wednesday 12 August

Warming Up

2 RFQ:

  • 10 Cal Ski
  • 10 Ring Rows
  • 10 Squats with plate press outs
  • 10 Plate Good Mornings

 

Strength

3-4 RFQ:

  • 8 Paused Sumo Deadlifts*
  • 5-15 Push Ups
  • 5-15 Inverted Rows

*Pause 1 cm above the floor for 1″. Minimise rest between movements, rest as needed after each round

 

Accessory

3-4 Attempts to find a max load for an unbroken complex of:

  • 3 BB High Pulls
  • 5 BB Sumo Deadlift High Pulls
  • 7 BB Sumo Deadlifts

Score = heaviest load

*Rest as needed

Thursday 13 August

Warming Up

  • 500 m Jog & chat

2 RFQ:

  • 5 Down Ups
  • 10 Plate Deadlifts
  • 10 Plate GTOH

 

Conditioning

40 min AMRAP:

  • 500 m run
  • 20 Burpee Pull Ups
  • 100 DU / 200 SU or 65 HR SU
  • 30 Devil Presses @ 2 x 20/15 kg
  • 500 m Row / 1000 m Bike*
  • 40 Burpee Deadlifts @ 2 x 20/15 kg

 

*If the weather is nice change the ergs to 30 Box Jump Overs. Use the same weight for all DB movements.

I = 2 x 15/10 kg

B = 2 x 10/7.5 kg

Friday 14 August

Warming Up

  • 2 min Skipping

Into 2 RFQ:

  • 10 Sit Ups
  • 30″ Dead Hang
  • 10/10 Banded Lat Raises

 

Gymnastics

For quality – aim for perfect reps over speed

Beginner:

  • 80-100 V-ups for time

Each break: 30 SU

 

Intermediate:

  • 80-100 Leg Raises for time

Each break: 30″ DU practice

 

Advanced:

  • 80-100 TTB for time

Each break: 35 DU

 

Workout

In teams of 2:

3′ ON / 3′ OFF x 4-5 

  • 30/27 Cal Row/Ski YGIG 
  • Max Worm Clean & Jerks in remaining time

Score = all C&J collected in all rounds 

*Scale worm to SB if needed: Synchronised SB to Shoulder 

Saturday 15 August

Warming Up

30″ ON / 30″ OFF x 6

  • Odd: 5/5 Cossack Squats
  • Even: Plate Pinch Hold

 

Into 2 RFQ:

  • 5/5 KB Box Step Ups
  • 10/10 m Suitcase Carries

 

Strength

3-4 RFQ:

  • 8/8 DBL DB Box Step Ups
  • Max Yoke/Farmer Carry

 

Workout

18 min AMRAP

5-10-15-20-25-etc

  • V-Ups/sit Ups
  • Push Ups
  • KB Swings – H @ 32/24 kg

At 0:00 and every 3 min:

  • 10 Burpee Box Jump Overs

Sunday 16 August

Warming Up

2 RFQ:

  • 30″ Cal Ski
  • 30″ DBL KB Hold
  • 30″ Pike to Planks
  • 30″ Scapula Pull Ups
  • 30″ Box Step Ups

Share equipment with your team, everyone starts at another exercise and rotates through. Work for about 20″ of each interval.

 

Sunday Funday

In teams of 5:

30 min AMRAP:

  • P1&P2:

DBL KB Farmer Hold / Rest

  • P3:

Ski for Max Cals

P4&5: AMRAP:

  • 150 Buddy Wall Balls
  • 75 Sync Box Jump Overs – both athletes have to be on top of the box at the same time
  • 50 Sync Pull Ups / scaling: jumping, banded or ring rows are also an option
  • 25 Sync Wall Walks

 

*Rules: KBs have to be held off the floor at all times. This can be done by one athlete or 2 athletes holding one each. Also handing the KBs over they have to remain off the floor. If they do touch the floor, the whole team stops working and does 10 Synchronised burpees. Alternate as often and whenever you want.

Score = calories on the ski & reps collected in AMRAP

 

Rest 5 min

 

Then onto:

5 min AMRAP:

  • Max Sync burpees

 

*Score = reps x number of athletes working at the same time. Sync has to be with chest on the floor. One athlete being out of sync = no rep.