Programming week 27

Monday 1 July

Warming Up

1-2 sets:

  • 10 scap pull ups into 10-20″ hang
  • 10 air squats
  • 60″ machine

Onto 1-2 sets:

  • 10 kip swings
  • 5/5 front rack openers into 10 BB strict presses
  • 10 BB front squats

Onto 1-2 sets:

  • 5-10 (half) kipping/butterfly pull ups
  • 10 empty barbell thrusters

Conditioning Hero Workout – “Daniel”

For time:

  • 50 pull-ups
  • 500 meter row/ski or 1K bike
  • 21 Thrusters (43/29 KG)
  • 1 K row/ski or 2 K bike
  • 21 Thrusters (43/29 KG)
  • 500 meter row/ski or 1K bike
  • 50 pull-ups

TC = 30 min

Tuesday 2 July

Warming Up

1-2 sets:

  • 10/10 external rotations
  • 5/5 banded pull aparts
  • 5/5/5/5 banded lat pull downs

Onto 1-2 sets:

  • 5 inchworms
  • 10 (incline) push ups

Strength: Bench Press

For quality 3-4 sets:

  • 6 Bench Press
  • 30″ rest
  • 10 DB SA OH press
  • 30″ rest
  • 14 Lateral raises

 

Workout

  • 2-3 x 1K for time

1-2 min rest between sets

TC = 20 min

Advanced = 3 sets & 30″ rest between sets

Intermediate = 3 sets & 2 min rest between sets

Beginner = 2 sets & 3 min rest between sets

Wednesday 3 July

Warming Up

7 min AMRAP:

  • 10/10 plank knee to elbows
  • 30″ deadhang
  • 10 ring rows

 

GYM – Strict TTB & Rings

3-4 RFQ:

  • 3-5 strict knee to elbow / strict hanging knee/leg raise
  • 5-8 ring dips

Then onto 2-4 RFQ:

  • 5-10 (alternating) TTB / knee to elbow / leg raise
  • 10-15 ring rows

*Rest as needed

 

Workout

16 min AMRAP:

  • 16 Double DB Snatch @ 2 x 22.5/15 kg
  • 8 Burpees Over DB
  • 100 m FR Walking Lunges

*Outside if the weather is nice

Thursday 4 July

Warming Up

With an empty barbell:

1-2 sets:

  • 5 kang squats
  • 5/5 front rack openers
  • 5 strict presses

Then 2 sets building weight over all sets:

  • 5 clean pulls
  • 5 hang power cleans
  • 5 front squats
  • 5 push presses
  • 3 clean & jerks

Weightlifting – Clean & Jerk

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

  • 1 clean + 2 clean & jerks

Then onto:

90″ x 5

  • 1 clean + 2 clean & jerks with final weight

2 min rest

75″ x 5

  • 1 clean + 1 clean & jerks

2 min rest

5 min EMOM

  • 1 clean & jerk

*Keep the same weight over all sets.

 

Workout

10 min AMRAP:

  • 18/15 DBL DB Burpee Deadlifts 2 x 22.5/15 kg
  • 18/15 Box Jump Overs

Intermediate: 15/13 & 2 x 15/10 kg

Beginners: 13/10 2 x 12.5/7.5 kg

Friday 5 July

Warming Up

  • Running drills trainers choice

CON – Running Pacing

  • 1 min @ goal 3-5K pace / 60″ walking or jogging
  • 2 min @ goal 3-5K pace / 60″ walking or jogging
  • 3 min @ goal 3-5K pace / 60″ walking or jogging
  • 4 min @ goal 3-5K pace / 60″ walking or jogging
  • 3 min @ goal 3-5K pace / 60″ walking or jogging
  • 2 min @ goal 3-5K pace / 60″ walking or jogging
  • 1 min @ goal 3-5K pace / 60″ walking or jogging

24 min

Workout

For time:

  • 100 D-ball squats @ 50/35 kg
  • 300 m D-ball carry @ 70/50 kg OR 600 m @ 50/35 kg

TC = 15 min

*Divide anyway you like – IGYG –  Take the heaviest D-ball you can manage, use 2 different D-balls if needed. Short sets, short rests is the way to get through these the quickest. If you can walk more than 20 m UB with the D-ball it is too light :) 

Saturday 6 July

Warming Up

Cone Game

MOCK MEET & LIFT OFF – Outdoor Workout

Workout

8 min AMRAP

  • 10 tyre flips in IGYG 5 synchronised burpees to tyre

2 min rest/change

8 min AMRAP

  • 20 synchronised TTB
  • 30 pistol- or skater squats IGYG

2 min rest/change

8 min AMRAP

  • 400 m run with wall ball (pass anytime you want) into AMRAP buddy wall balls

2 min rest/change

8 min AMRAP

  • Cindy: 5 pull ups, 10 push ups, 15 air squats in IGYG, anyway you want

Sunday 7 July

Warming Up

1-2 RFQ:

  • 10 m duck walks
  • 10 m bear walk with high hips
  • 10 m crab walks
  • 10 m bear walk with low hips
  • 10 m inchworms

Then 1-2 sets:

  • 6/6 ATG split squats
  • 30″ HS hold

GYM – HSPU & SL Squats

3-4 RFQ:

  • 3-5 (wall facing) SHSPU / KHSPU / pike push up or Z-press
  • 6 Skater Squats L
  • 5-10 KHSPU / (feet elevated) pike push ups / push up
  • 6 Skater Squats R

*Rest as needed

Workout

3 RFT:

  • 100 DU / 200 SU
  • 50 V-ups
  • 5 wall walks

TC = 18 min

Intermediate: 75 DU / 30-40 V-ups / 4 wall walks

Beginner: 100-200 SU / 30-40 alternating V-ups / 3 scaled wall walks

Time domains:

  • Skipping: <2 min
  • V-ups: 2-3 min
  • wall walks: 1 min