Programmering week 3

Monday 16 January

Warming-up

3 RFQ:

30 sec” Bike

20 M Farmers Carry, Pick load

10 Goblet squats, pick load

 

Conditioning

3 x 8 min for distance

2 min easy pace

2 min moderate pace

2 min Max effort

2 min easy pace

*Rest 1:30 between Rounds

Tuesday 17 January

Warming-up

6 min EMOM

10 Burpees

10 Barbell Back lunges

10 Barbell weighted Good mornings

 

Weightlifting – Clean

2×2 at 65% 1RM

2×2 at 70% 1RM

2×1 at 80% 1RM

2×1 at 85% 1RM

3×1, pick load

*Build up to a heavy squat clean for the day.

*Rest as needed between sets

 

Workout

4 rounds, each for time, of:

20 DB Weighted back lunges

16 Toes-to-bar

8 Power cleans

12 Burpees over DB

*Rest 1:30 between rounds

*Each round for max effort

*Total timcap (incl. rest) 18:30 min

Wednesday 18 January

Warming-up

3 RNDS for quality of

1 min Machine

15 push ups

45” hollow hold

 

Weightlifting – Push Press

4-3-1-4-3-1 Reps

*Start set 1 at 65% 1 RM and Build. The second round needs to be heavier then the first sets.

*Rest 1:30 between sets.

 

Workout

10 min AMRAP

First min 0:00 to 05:00

6 pistols

6 Chest-to-bars

From 05:00 to 10:00

20 Double Unders

6 Burpee box jump overs

Thursday 19 January 

Warming-up

9 min EMOM (3 RNDS)

10 L/10 R Single Arm bottoms-up KB press

10 KB Swings

10 Air squats

 

Workout 

AMRAP 15 min

15 toes-to-bar

10 high box step ups

5 Double KB hang power snatches 20/12.5KG

*There are no high skill movements in this workout, so the goal is to maintain efficiency in the movements under high fatigue.

 

Accessories

3 rounds for quality

12 swiss ball leg curls

20 L/ 20R banded leg extension

1 min weighted wall sit, pick load

Friday 20 January

Warming-up

6 min EMOM

45 sec. Machine

10 Sit ups

10 Push ups

 

Workout

‘Hey Buddy”

Buy in -> 400 M Run

5 rounds for time

20 DB weighted back lunges 22.5/15KG

20 Sit-ups

20 DB weighted shoulder to overhead 2×22.5/15KG

10 Burpees

Cash-out -> 400 M Run

*You can divide the reps as you like, but you run together

*Time Cap 20 min

Saturday 21 January

Warming-up

3 Rounds for quality of:

Sandbag/ D-Ball carry, light load

10 Banded goodmornings

10 KB Single leg RDL, light load

 

Workout

Every 4 min x5

20/15 cal Echo bike

10 Sandbag cleans 65/45 kg

10 Box jump over 75/60 CM

Try to finish in 3:00 – 3:30 min every round. If not, scale reps until it takes you 3:00 – 3:30 min on 80-90% of max effort

Saturday 22 January

Warming-up

800 M Jog

3 rounds for quality of

10 light weighted goblet squats

30 sec hollow hold

10 light weighted goblet back lunges

 

Weightlifting – front squat

5-5-5-5-5

*Build up to a heavy set for the day. Start at 65% 1RM and play by feel. Keep a technique focus each set.

 

Workout

6 rounds for time:

8 pull ups

8 bar facing burpees

10 (heavy) wall ball shots 12/9 KG

Time Cap RX12 – SC14 min

*Try to focus on transition during this workout. Keep them concise and quick. Strart smooth and easy so you can bang in the last few rounds.