Programmering week 9

Monday 27 February

Warming-up

AMRAP 6 min

  • 45” machine
  • 10 banded tricep extensions
  • 6-10 push ups
  • 30” hollow hold

Weightlifting – Bench Press Conditioning

10-8-6-4-6-8-10 Reps Bench press

*Rest 1:30 Between Rounds

*Start with the 10 reps at 60% 1RM Bench press

*Every set as heavy as possible

 

Workout

3 RFT:

  • 30 cal row
  • 30 alternating DB hang clean and jerks 22.5/15Kg
  • 30 Box jump over 60/50cm

*Time cap: 16 min

* Focus is to go unbroken on the DB Clean and jerks and push steady through the box jump overs

 

Tuesday 28 February

Warming-up

1-3 RFQ:

  • 1′ machine
  • 45″ Sandbag/D ball hold
  • 12 KB Deadlifts

Weightlifting – Push press

5-5-3-3-3-2-2-2-2 Reps push press

*Start at 65% and build up through the rounds.

*Do NOT go over 85% 1RM

 

Workout

2 rounds, each for time, of:

  • 30 cal echo bike
  • 20 Burpees over bar
  • 10 sandbag cleans, pick load

*Rest in between rounds 2:30

*Approach this workout like a sprint, it is low in skill so go for it

Wednesday 1 March

Warming-up

6 min AMRAP for quality:

  • 20 M 1 KB front rack 1 KB overhead walk (switch after 10 M)
  • 12 Light weighted Goblet squats
  • 5 Jump squats – max height

 

Weightlifting – Snatch

Every 90 sec x 10

  • 1 Full snatch, pick load

*Lift the most sets within the 80-85% 1RM range and get comfortable with this weight

 

Workout 

15 min AMRAP

  • 12 DB Snatches 22.5/15kg / DB Deadlift high pulls 
  • 8 Chest to bars / pull ups / halfway pull ups 
  • 36 Double Unders / 30″ practice / 72 SU

*Pick a skill you want to work on the most and focus on that. overall; try to be fast in your transitions.

Thursday 2 March

Warming-up Buddy workout

  • 800 M Jog

3 RFQ:

  • 30″ handstand hold
  • 10 DB DL
  • 16 Lateral line hops

 

Workout with a buddy IGYG

2 rounds, each, of

  • 15 handstand push-ups
  • 15 DB hang power cleans
  • 60 double unders

Athlete 1 completes 1 round, then athlete 2 completes 1 round. Repeat.

2 rounds, each, of

  • 15 handstand push-ups
  • 15 DB shoulder to overhead
  • 60 double unders

*RX 22.5/15 Kg

*Time Cap 25 min

Friday 3 March

Open workout 23.3

Saturday 4 March

Warming-up

1-3RFQ:

  • 400 M Run
  • 15 Air squats
  • 15 Sit-ups
  • 16 high plank shoulder taps

 

Conditioning – Active recovering

For time:

Every 4 min x 10 rounds

  • 500 M Row/Ski
  • 9-6-3 reps of:
  • Wall Ball shot
  • Box jump overs

*RX 9-6kg & 60-50cm

Sunday 5 March

Warming-up

1-3 RFQ:

  • 12 cal echo bike
  • 12 KB deadlifts
  • 12 KB shrugs
  • 12 jump squats

 

Weightlifting – Clean and jerk

Every 90 sec x 10

  • 1 Full clean, pick load

*Lift the most sets within the 80-85% 1RM range and get comfortable with this weight

 

Workout

6 Rounds, each for time, of:

  • 10 ground-to-overhead 55/35kg
  • 8 Burpee over box jump overs
  • 12 cal row

*Rest 1:30 between rounds

*Push through the rounds with max effort over 6 rounds