Programmering week 7

Monday 13 February

Warming-up

3 RFQ:

1 min machine
10 push ups
15 banded tricep extensions
30 sec hollow hold

Weightlifting – Clean and jerk

Every 2:30 min x 6

2 Clean & Jerk

*Stay between 80-85% 1RM

Workout

AMRAP 12 min

1 Burpee box jump over
1 DB Box step up
2 Burpee box jump over
2 DB Box step up
3 Burpee box jump over
3 DB Box step up
etc.

*Continue adding 1 rep each round to each movement

*RX 1x 22.5 / 15 Kg

Tuesday 14 February

Warming-up

3 RFQ:

1 min machine
10 snatch grip neck press (Empty barbell)
10 snatch grip high pulls
10 back squats

Weightlifting- power snatch

5x hang power snatch at 75%
5x hang power snatch at 75%
4x hang power snatch at 80%
3x hang power snatch at 82.5%
3x hang power snatch at 85%

Workout

Every 2 min x 6 rounds:

8 Deadlifts 100/65KG
15 kipping handstand push ups

*If you fail a round the workout is over

Wednesday 15 February

Warming-up

800m Jog

2 rounds:

1 min wall-sit
15 air squats
10 banded goodmornings

Workout

For Time:

9 Power cleans 65/40kG
9 Shoulder to overheads 65/40kG
15 bar muscle ups
7 Power cleans 75/50kG
7 shoulder to overhead 75/45kG
10 bar muscle ups
5 Power cleans 85/50kg
5 shoulder to overheads
5 bar muscle ups

*Time cap: 15 min

Thursday 16 February

Warming-up

3 RFQ:

1 min machine
15 banded Lat pull down
20 Air squats
10 shoulder presses

Weightlifting – Clean

Technique and build up to RX Weight for the workout

Buddy WOD: New York Minute

Find a partner and complete as many reps as possible in 1 minute, switching every minute, until you complete:

150 wallball shots 9/6
30 muscle-ups
30 clean and jerks 80/50Kg

Friday 17 February

Open Workout 23.1

Saturday 18 February

Warming Up

4 RFQ:

10M L/R single KB overhead carry (bottoms up)
12 Double Kb DL, pick load
1 min sandbag hold
1 min wall sit

Active Recovery

3 Rounds, each for time, of:

Run 800 M
40/30 cal machine
25 Burpees

*Start every 10 min

Sunday 19 February

Warming-up

3 RFQ:

400M Run
20 M L/R DB overhead carry, pick load
10 Double DB shoulder presses
30” L/R banded shoulder stretch

Skill work EMOM 20 min (alternating)

15 Triple unders Sc -> 40 Double unders
5 Muscle ups
10 Double KB Snatches 20/16Kg
Rest

Snatch – technique

First build up to MAX 80% 1RM

1×1 at 80%
1×2 at 78.5%
1×3 at 75%
1×4 at 70%
1×5 at 65%
1×5 at 60%

*Rest as needed between sets

*No touch and go, but each rep with a nice set-up. The only goal is to make your best reps ever.

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