Monday 12 May
Warming Up
2 RFQ:
Into 2 RFQ with empty barbell:
Strength – Bench Press & Deadlifts
3/4 RFQ:
*Deadlifts can be touch n go, focus on keeping proper tension throughout the whole movement. Up and down, no bouncing.
Workout
Prep:
Buy in:
4 RFT:
Cash out:
TC = 15 min
RX+ = 1 x 22.5/17.5 kg – 15 m HS Walk
I = 1 x 15/10 kg
B = 1 x 10/7.5 kg
Tuesday 13 May
Warming Up
Into 2-3 rounds:
Into 3 sets of
Then onto:
Conditioning
*Run each interval at a faster pace than you want to (but not all out sprint). Your 200 m speed should be slower than your 100 m.
Optional finisher if there’s time left:
In 4-6 min for max distance:
In pairs
Flow: Start on one side of the field. P1 holds a plank, P2 makes a burpee next to P1 and jumps over P1. Then holds a plank next to P1. P1 then comes out of their plank, makes a burpee over P2 and so on until they reach the other side of the field.
2 min rest
4-6 min for max reps
Flow: P1 holds a squat hold, P2 starts making V-ups. Partners switch as often as needed. V-ups only count when the other partner holds a squat, coaches should be strict with this!
Wednesday 14 May
Warming Up
Today you get to choose your movement again. So pick the warmup for your lift.
1 RFQ:
Then onto:
2-3 RFQ in snatch or clean grip:
Weightlifting – BB Cycling Speed Focus
2 min rest
2 min rest
*Speed over weight today. Try to finish each set faster than the previous. Build the weight over each EMOM, but try not to lose too much speed.
Workout
Prep:
Do a test round:
For time:
Straight into:
3 RFT:
TC = 12 min
RX+ = 75 TTB & 60/45 kg – 20 reps
I = Leg Raises (feet above hip) or Knee to Elbows & 40/30 kg & 15 reps
B = 50 (Alternating) V-ups or Tuck Ups & 30/20 kg & 12 reps
*Aim to spend max 6 min on the TTB and 6 on the 3 rounds.
Thursday 15 May
Warming Up
7 min AMRAP
Gymnastics
13 min EMOM:
RX+ = 5 Pull Ups, 10 Push Ups, 15 Air Squats
Intermediate = 3 Banded Pull Ups, 5 Push Ups, 10 Air Squats
Beginner = 3 Ring Rows, 5 Incline Push Ups, 10 Air Squats
*Aim to work max 45″ per min at least the first few minutes. This is a lot of volume, for those who did the 10 min last Friday, you know it gets tough real quick. 3 more minutes today, so choose your strategy wisely. Short sets with short rests are the way to live through this bit.
Workout
Prep:
Do a test round of
15 min AMRAP:
Using one heavy DB:
* = Add 2/2 reps each round
** = Add 100 m each round
***= Add 200 m each round
RX+ = 1 x 25/20 kg
I = 1 x 20/15 kg
B = 1 x 15/10 kg
*Score is total reps done in 20 min. 100 m = 1 rep on Ski & Row & 200 m on Bike = 1 rep. The goal is to work with a really challenging weight. Better to take a heavier DB than to do more reps. If you can do more than 4 reps UB the DB isn’t heavy enough.
Friday 16 May
Warming Up
1 RFQ:
Then with Plate or KB 2-3 RFQ:
Strength – Front Squats & Gorilla Rows
3/4 RFQ:
Workout
Alternate Rounds:
2′ ON/2′ OFF x 8
*Score is total calories collected in 8 sets with both buddies
RX+ = 70/50 kg
I = 50/35
B = 35/20 kg
Saturday 17 May
Warming Up
Today you get to choose your movement again. So pick the warmup for your lift.
1 RFQ:
Then onto:
2-3 RFQ in snatch or clean grip:
Weightlifting – BB Cycling Weight Focus
3 min rest
3 min rest
*Build weight per 5 sets. Keep moving the bar as fast as you can with a challenging weight.
Workout
Prep:
For time:
21-15-9
At the start and after each round (so 4x):
TC = 15 min
RX+ = 1 x 22.5/17.5 kg & C2B Pull Ups
I = 1 x 15/10 kg & Banded Pull Ups
B = 1 x 10/7.5 kg & Jumping Pull Ups or Ring Rows
*Go outside if the weather is nice.
Sunday 18 May
Warming Up
Then onto 1-2 RFQ:
Strength – Bench Press & Deadlifts
3/4 RFQ:
Workout
4 RFT:
TC = 20 min
*Aim for 5 min rounds, ideally a bit less. Aim for a consistent working pace, around 75-85%. Shorten the run if you cannot complete it within 2.5-3 min
RX+ = 50/35 kg & 15 Burpees
I = 35/25 kg & 10 Burpees
B = 27.5/20 kg & 8 Burpees
