Programming week 25

Monday 17 June

Warming Up

  • Wrist Warm Up

Then onto 1-2 sets of:

  • 30″ shoulder taps in high plank
  • 20 alternating V-ups
  • 10 down ups

Gymnastics – HS Skills

3-4 RFQ:

  • 5-15 m HS walk / I: Plate Step On/Offs or Lateral Wall Walks / B: HS kick ups / HS Walk Around The Box
  • 1 Round Durante Core (add 5-10″ or reps per round)

* Rest as needed

 

2-3 RFQ:

  • 3-5 Paused Wall Walks (pause in plank and at the wall)
  • 60″ rest

 

Workout

Buy in: 25-15 HSPU or 20-15 HR push ups

Then 3 RFT:

  • 7-5 SA OH squats Left Arm or DB thruster
  • 7-5 burpees over DB
  • 7-5 SA OH squats Right Arm or DB thruster
  • 7-5 burpees over DB

Cash out: 25-15 HSPU or 20-15 HR push ups

TC = 9 min

*Aim for 2 min rounds and spend no more than 90″ on the buy in and cash out

RX = 25 HSPU, 7 OH squats @ 22.5/15 kg (H) & 7 burpees

I = 15 HSPU, 5 OH squats @ 15/10 kg (H) & 7 burpees

B = 20-15 HR push ups, 7 DB thrusters @ 10/7.5 kg & 5 burpees

Tuesday 18 June

Warming Up

  • 2 min machine

Then onto 1-2 sets of:

  • 5/5 front rack openers
  • 20″ tricep stretch with barbell

1 set:

  • 5 deadlifts
  • 5 front squats
  • 5 strict presses
  • 5 clean pulls
  • 5 power cleans
  • 5 push presses
  • 5 muscle cleans
  • 5 squat cleans
  • 5 jerks

Weightlifting – Clean & Jerks

  • 3 x 5 power clean & jerks
  • 3 x 3 squat clean & jerks
  • 2 x 2 squat clean & jerks

*Build the weight over all sets

Workout

16 min AMRAP:

  • 16 box jump overs
  • 16 deadlifts @ 70/50
  • 16 cal machine
  • 8 hang cleans @ 70/50

Wednesday 19 June

Warming Up

  • Running Drills Trainers Choice

Conditioning – Pacing Running

  • 60″ run @ 5K goal pace / 60″ walking
  • 90″ run @ 5 K goal pace / 60″ walking
  • 120″ run @ 5 K goal pace / 60″ walking
  • 150″ run @ 5 K goal pace / 60″ walking
  • 120″ run @ 5 K goal pace / 60″ walking
  • 90″ run @ 5 K goal pace / 60″ walking
  • 60″ run @ 5 K goal pace / 60″ walking

 

Workout

6 x 2 min on / 2 min off

  • 12 clusters into AMRAP farmer carries
  • 20 FR lunges into AMRAP FR carries
  • 15 burpee deadlifts into AMRAP OH carries

RX = 2 x 22.5/15 kg

I = 2 x 15/10 kg

B = 2 x 10/7.5 kg

Thursday 20 June

Warming Up

1-2 sets

  • 5/5/5/5 banded pull aparts
  • 5/5/5/5 shoulder matrix
  • 5 walkouts with a push up

 

Strength: Bench Press

For quality 3-4 sets:

  • 8 Bench Press
  • 30″ rest
  • 12 DB SA OH press
  • 30″ rest
  • 16 Lateral raises

 

Workout

3 RFT:

  • 1K/800 m row/ski
  • 7 UB rounds Bear Complex @ 60/40 kg (L-M)
  • 50 KB swings @ 28/20 kg (M)

TC = 24 min

Bear complex =

  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Push Press

*Pair up with someone to share a ski-erg or rower with. One partner starts on the KB swings (and works effectively in reverse), the other on the machine. The bar for the bear complex should be light enough that you can complete all 7 rounds unbroken.

 

Friday 21 June

Warming Up

  • 400 m jog & chat

Onto 1-2 sets of:

  • 15 PVC prone raises
  • 10/10 banded lat raises
  • 10 scap pull ups into 30″ dead hang

Gymnastics Butterfly/Kipping Pull Up

8 min EMOM:

  • 5-15 Butterfly or Kipping pull ups
  • 30-45″ (Weighted) Plank Hold

Rest 2 min

6 min EMOM

  • 3-6 Strict Pull Ups

 

Workout – with a buddy

20 min AMRAP:

  • 25 buddy wall balls
  • 400 m buddy run with wall ball (pass any time)
  • 25 buddy sit ups (pass wallball between partners on each rep)
  • 400 m buddy run with wall ball (pass any time)
  • 25 synchronised TTB

*Outdoor if the weather is nice

Saturday 22 June

Warming Up

1-2 sets:

  • 10/10 thread the needle with overhead reach – thoracic openers
  • 30″Prayer stretch

With an empty barbell:

  • 5 snatch pulls
  • 5 OH squats
  • 5 drop snatches
  • 5 muscle snatches
  • 5 power snatches
  • 5 squat snatches

Weightlifting – Snatches

In 5-6 sets: build to a max for the day:

  • 5-3 snatches

*Beginners go for 5 reps, more advanced go for 3’s

Then onto:

5 min EMOM:

  • 5 snatches with final weight (B)
  • 3 snatches with final weight (A)

2 min rest

Every 45″ x 5

  • 3 snatches in singles (B)
  • 2 snatches in singles (A)

2 min rest

Every 30″ x 5

  • 2 snatches in singles (B)
  • 1 snatch (A)

*Keep the same weight over all sets.

 

Workout

9 x 1 min on / 30″ off

  • 30″ easy pace into 30″ sprint on ski erg
  • 2-3 D-ball to/over shoulder into AMRAP D-ball carry
  • 8-6 box step overs with 2 x 22.5/15 kg into AMRAP box jump overs

Sunday 23 June

Warming Up

  • Game: crocodiles and kangaroos

Then onto 1-2 sets:

  • 20 plate GTOH
  • 60″ skipping practice

Conditioning – Workout – in teams

30 min AMRAP:

In teams of 2-3:

  • 20 Sync Burpee shuttle runs (5 m)
  • 300 DU/SU IGYG
  • 20 Sync Burpee shuttle runs (5 m)
  • 30 Devil press IGYG @ 2 x 22.5/15 kg

At 0:00 and every 3 min: 12 synchronised TTB

*Beginners make teams of 3, advanced make teams of 2. Go outside if the weather is nice