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Programming week 12

Monday 16 March

Warming Up

2 RFQ:

  • 20″ Deadhang / 5 Updogs & Downward dogs
  • 10 Cal Machine

 

Into 2 RFQ:

  • 10 Ring Swings / 30″ HS hold
  • 5 Down Ups

 

Conditioning

Prep

10 min to practice and decide which movement will work best for you.

 

3′ ON / 3′ OFF x 6

Odd:

  • 30/25 Cal Row
  • Max Ring Pull Ups or Leg Raises/TTR in remaining time

 

Even:

  • 20 Burpee Shuttle Runs (7.5 m lanes)
  • Max HSPU – Find a version that enables you to do at least 10 reps each interval.

*These are meant to be sprints, so really push the pace for the whole 3 mins and ensure you choose the correct movement so you don’t get stuck on technique.

Tuesday 17 March

Warming Up

2 RFQ:

  • 10 Wrist Push Ups & 10 forward leans
  • 10 m Bear Walk
  • 10 m Crab Walk
  • 5 Banded I, Y, T Raises

 

Gymnastics – Skills

2-3 RFQ:

  • Head Stand / Hand stand
  • Ring Swings / Kip Swings with jumping in from behind the bar

 

2-3 RFQ:

  • Negative (Deficit) HSPU
  • 5-10 Leg Raises (on Rings)

 

And continue if all goes well into:

  • HSPU Attempts / Big sets (deficit) UB HSPU
  • Toes to Ring attempts / Big unbroken sets TTB

 

Strength – Accessory

3-4 RFQ:

  • 8/8 DBL DB SLDL’s
  • 8 Strict Pull Ups with 3″ Eccentric*

*Find a version that enables you to do just 8 reps, use bands/weights accordingly

 

Finisher

7 min AMRAP

1-2-3-4-5-etc reps of

  • Wall Walks/M HSW
  • Burpee Pull Ups

Wednesday 18 March

Warming Up

1-2 RFQ:

  • 30″/30″ World’s Greatest Stretch

 

Into 2 RFQ:

  • 10 Plate Squats with press out in bottom position
  • 10 Plate GTOH
  • 10 Banded Pull Aparts

 

Strength

8-6-6-4 reps of:

  • Front Squats

 

Alternate with:

  • 6 Push Ups with 3″ Eccentric*

 

*Find a version that enables you to do just 6 reps sticking to this pace, use weights/incline accordingly

 

Workout

Start a new set every 5 min x 3

  • 18 Box Jump Overs
  • 16 Alternating Hang to OH – Snatch or C&J @ 1 x 30/20 kg
  • 12 Box Step Ups @ 1 x 30/20 kg

*Aim for max 3.5 min rounds. This means you should have about 1.5 mins left in each interval

I = 16/14/12 reps @ 1 x 20/15 kg

B = 14/12/10 reps @ 1 x 15/10 kg

Thursday 19 March

Warming Up

7 min AMRAP

  • 10 Banded Shoulder Dislocates Into 10/10 giant circles
  • 10 Candlesticks
  • 5 Walkouts with a push up
  • 30″ Active Hang

 

Gymnastics – Skill EMOM

Skill 20 min EMOM for quality – aim for 30-45″ work time

  1. Headstand Kip to HS / Elevated/Deficit HSPU
  2. Jump to Hollow, Arch & Hollow / Jump to hollow, arch, hollow & tuck knees
  3. Handstand Kick Ups / Handstand Hold
  4. Leg Raises or TTB / 3 position boxed BMU
  5. Rest

 

*Numbers are not important, focus on good quality of movement. Try to work up to a full BMU/TTB in the final few rounds.

 

Workout

16 min AMRAP:

10-20-30-40- ETC

  • Calories Machine
  • Wall Balls

20-40-60-80-ETC

  • DU / or “practice

*Score is total reps collected

Friday 20 March

Warming Up

2 RFQ:

  • 5 Jefferson Curls
  • 10 Banded RDL’s for lat tension without BB
  • 10 Kang Squats
  • 30-60″ Plank Hold

 

Strength

3-4 RFQ:

  • 5-3 Paused Deadlifts*

(pause for 2″ just above the floor maintaining good tension)

  • 5 Strict Presses

 

Team Workout

15 min AMRAP

  • 6 Worm Cleans/SB to Shoulder
  • 8 Worm Squats/SB Squats
  • 10 Worm STOH/SB STOH

At 0:00 and every 3 min:

  • 20 Team KB Drag Throughs

At 15:00: Team KB Drag Throughs for max reps*

*The team that manages the most reps without coming out of their plank gets to decide a penalty for the rest of the group

Saturday 21 March

Warming Up

2 RFQ:

  • 5 SA KB strict Presses into
  • 10 m KB OH Carry – Right arm
  • 5 SA KB strict Presses into
  • 10 m KB OH Carry – Left arm

*Take a heavier KB for round 2.

Into 2 RFQ:

  • 5 Step to Split Jerk
  • 5 Jump to Split Jerk
  • 5 Jump to Split Jerk with arm extension

Then 2 RFQ with EB:

  • 5 Strict Presses
  • 5 Push Presses
  • 5 Split Jerks

 

Weightlifting

Take the barbell from the rig.

5-5-3-3

  • Push Presses

Then onto:

5-5-3-3

  • Split jerks

 

Workout

For time:

  • 10 Deadlifts @ 100/70 kg
  • 800 m run
  • 20 Deadlifts @ 80/55 kg
  • 800 m run
  • 40 Deadlifts @ 60/40 kg

TC = 19 min

I = 80/55, 65/45, 50/35 kg

B = 60/40, 50/30, 40/20 kg

*Deadlifts should feel light. Keep moving with good form despite this.

Sunday 22 March

Warming Up

2 RFQ:

  • 10 Cal Machine
  • 10 KB Deadlifts
  • 10 KB Goblet Squats
  • 5/5 KB SA Strict Press

*Take a heavier KB for round 2

 

Conditioning

3 RFT:

  • 1 K Row/Ski 2.5 K Bike
  • 200 m Farmer Carry @ 2 x 24/16 kg
  • 50 KB Swings @ 1 x 24/16 kg
  • 25 SA KB Thrusters @ 1 x 24/16 kg

TC = 40 min

*Long grind today with basic movements, so focus on intensity. Aim to keep moving at a steady pace, we don’t want to see a sharp decline in your pacing.