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Programming week 28

Monday 6 July

Warming Up

1-2 RFQ:

  • 10 m duck walk
  • 10 m ostrich walk
  • 10 m crab walk
  • 10 m bear walk

Onto 1-2 RFQ:

  • 5/5 Front Rack openers
  • 20″ Front Rack stretch
  • 10 BB Kang Squats

 

Strength

3-4 RFQ:

  • 5 Front Squats
  • 10 m DBL DB Death Marches

*Rest as needed

 

Workout

For time:

2 Rounds of:

  • 20 DBL DB STOH @ 2 x 20/15 kg – or HSPU
  • 10 DBL DB OH Box Step Ups @ 2 x 20/15 kg
  • 20 Box Jump Overs

Into 4 rounds of:

  • 10 SA STOH – L – or HSPU
  • 5 SA OH Box Step Ups – L
  • 10 SA STOH – R – or HSPU
  • 5 SA OH Box Step Ups – R
  • 20 Box Jump Overs

TC = 24 min

*Only go for HSPU if you can comfortably string together sets of 10+ HSPU.

I = 2 x 15/10 kg

B = 2 x 10/7.5 kg

Tuesday 7 July

Warming Up

TABATA

  • Plank Hold
  • Down Ups

Then onto:

  • 500 m machine – accelerating every 100 m, for bike x 2

 

Conditioning – TEST

Moving forward we will be scheduling fewer tests. There will still be a focus for 2 months at a time, with an optional test at the start and finish, but the results are no longer collected. These are just for your own training. The focus for the coming weeks will be a 30″ max burpee test.

6 min EMOM:

AFAP – Try to beat your time each min

  • B = 5 line facing burpees
  • I = 7 line facing burpees
  • RX = 9 line facing burpees

Rest 5 min

Then onto:

  • 30″ max line facing burpees

 

Workout

10 min AMRAP

  • 10 Complexes TTB & C2B
  • 10 Alt Devil Press @ 1 x 30/20 kg

I = 7 Complexes or 7 TTB & 7 Pull Ups & 1 x 20/15 kg

B = 7 V-ups & 7 Ring rows & 1 x 15/10 kg

Rest 5 min

10 min AMRAP

  • 5 SB Squats @ max you can manage
  • 12/9 Cal Air Bike

Wednesday 8 July

Warming Up

  • BB Warm Up & Mobility

 

Weightlifting

Build to a heavy, not max:

  • 3 Snatch Pulls

Build up to a heavy, not max of:

  • Power Snatch & Hang Squat Snatch & 1 OH Squat

 

Workout

3 RFT:

  • 35/30 Cal Machine
  • 10 Snatches @ 50/35 kg
  • 6/6 OH Lunge Steps @ 50/35 kg

TC = 18 min

 

I = 35/25 kg

B = 20/15 kg

Thursday 9 July

Warming Up

1-2 RFQ:

  • 30″ Dead Hang
  • 5/5 Exo rotations
  • 10 Bent Over Flyes
  • 10 Cal Ski

 

Strength

  • Max UB set Strict Pull Ups

Rest 2 min then onto:

8 min EMOM

  • 30-40% of max set

For example: you get 10 reps unbroken, then do 3-4 reps each min for 8 min

Rest 2 min then onto:

5 min AMRAP:

  • 5 Renegade rows with Push up
  • 10 DBL DB STOH

 

Accessory

3-4 Attempts to find a max load:

  • 1/1 SB to Shoulder
  • Max distance SB Carry

*Score = weight x distance

Friday 10 July

Warming Up

7 min AMRAP:

  • 10 Cal Machine
  • 5 Down Ups
  • 30″ Farmer Hold
  • 10 Air Squats
  • 30 DU/SU

 

Conditioning

5 RFT:

  • 1K row/ski
  • 20 burpees
  • 100 m DBL KB Carry @ 2 x 32/24 kg
  • 20 WB
  • 60 DU

TC = 40 min

*All YGIG – Divide anyway you like

I = 900 m, 18 Burpees, 2 x 24/16 kg, 18 WB, 50 DU or 1 min practice

B = 800 m, 15 burpees, 2 x 16/12 kg, 15 WB, 60 SU or 1 min practice

Saturday 11 July

MOCK MEET & LIFT OFF

No classes or Open Gym, there’s still a couple of spots left so join or come and cheer your friends on!

Sunday 12 July

Warming Up

1-2 RFQ:

  • 30″ Cobra Pose Hold
  • 10/10 Banded Lat Raises
  • 30″ Plate Pinch Hold
  • 10 Ring Rows

 

Gymnastics Foundations

6 x 30″ ON / 30″ OFF

  1. Hollow Body Hold
  2. Arch Body Hold

 

Gymnastics Skill

3-4 RFQ:

  • 5-10 Kip Swings (Box Assisted) / Shoulder circles
  • 5-15 (Half) Kipping (C2B) Pull Ups / Butterfly pull Ups
  • 5-15 Set Leg raises/TTB

 

Workout

2′ ON / 1′ OFF x 6-8

Odd sets:

  • 15 DBL DB GTOH @ 2 x 20/15 kg
  • Max Wall Walks

Even sets:

  • 8 Burpee Pull Ups
  • Max DBL DB Goblet Squats @ 2 x 20/15 kg