Get started

Programming week 31

Monday 27 July

Warming Up

  • BB Warm Up & Mobility – Trainers’ Choice

 

Weightlifting

Build up to a heavy, not max:

  • 2 Cleans (any style)

 

Then onto:

  1. 6 min EMOM: 1 Clean @ that weight

Rest 2 min

  1. 6 min EMOM: 3 Cleans @ 70-80%

Rest 2 min

  • 6 min EMOM: 5 Cleans @ 60-70%

 

Workout

20 min AMRAP

  • 150 Wallballs
  • Into max ‘DT’ @ 70/50kg

*DT = 12 deadlifts, 9 hang cleans & 6 STOH

I = 50/35 kg

B = 30/20 kg

Tuesday 28 July

Warming Up

7 min AMRAP:

  • 5/5/5 Shoulder matrix with light weights
  • 60″ Ski on high resistance
  • 30″ Active Hang
  • 5/5 Banded Lat Raises

 

Strength Re-TEST

  • Find a max set unbroken strict pull ups.

Choose one of the below levels:

  • L1: Ring row – feet must be in front of rings
  • L2: Green band
  • L3: Blue band
  • L4: No band
  • L5: 10/5 kg weighted

 

*Rules: starting position must be with arms fully extended in pronated grip, supinated is not allowed this time. Chin must break the bar in end position. Kipping/any movement in the legs is not allowed.

 

Workout

Go outside if the weather is nice

For time:

Buy in:

  • 150 DU or 3 min practice

Then onto 4 rounds of:

  • 25 TTB
  • 400 m Run
  • 30 Alt DB Snatch @ 1 x 20/15 kg

Cash Out:

  • 150 DU or 3 min practice

TC = 30 min – add 5 min if you’re doing this workout inside

I = 15/10 kg DB / 20 TTB/Leg raises

B = 10/7.5 kg DB / 20 Leg raises or V-ups

Wednesday 29 July

Warming Up

TABATA

  • Even: Cals Machine
  • Odd: Down Ups

Into 1 RFQ:

  • 20 Line Facing Burpees*

*Accelerating every 5 reps, so start slow and aim to reach max speed at 15-20.

 

Conditioning

  • 10 RFT: 10/9 Cal Machine & 8 Line Facing Burpees

rest 2 min

  • 8 RFT: 10/9 Cal Machine & 8 Line Facing Burpees

rest 2 min

  • 6 RFT: 10/9 Cal Machine & 8 Line Facing Burpees

rest 2 min

  • 4 RFT: 10/9 Cal Machine & 8 Line Facing Burpees

rest 2 min

  • 2 RFT: 10/9 Cal Machine & 8 Line Facing Burpees

TC = 40 min

*Aim for 1 min rounds. Do a test round to figure out what that means to you. Really try to push the pace in each interval. Push harder the lower the rounds.

I = 8/7 Cal & 7 Line Facing Burpees

B = 7/6 Cal & 6 Line Facing Burpees

Thursday 30 July

Warming Up

2 RFQ:

  • 5/5/5 Banded I,Y,T Raises
  • 30″ Active Hang
  • 30″ Gymnastic Plank Hold
  • 10 Ring Rows

 

Gymnastics – Foundations

6 x 30″ ON / 30″ OFF

  1. Standing Banded Arch to Hollows
  2. Cone Kip Swings

 

Gymnastics Skills

3-4 RFQ:

  • 5-10 Hip Pops (box assisted) / Strict Pull up to Fall Through
  • 5-15 (Half) Kipping (C2B) Pull Ups / Butterfly pull Ups
  • Max set Leg Raises/TTB

 

Workout

16 min RFR:

  1. DBL DB Walking Lunges (5m Lanes)
  2. Box Jumps
  3. STOH / HSPU*
  4. Rest

*Score = best round – only go for HSPU if you can do 10+ HSPU unbroken

Friday 31 July

Warming Up

7 min AMRAP:

  • 5/5/5 Shoulder matrix with light weights
  • 60″ Ski on high resistance
  • 30″ Active Hang
  • 5/5 Banded Lat Raises

 

Strength Re-TEST

  • Find a max set unbroken strict pull ups.

Choose one of the below levels:

  • L1: Ring row – feet must be in front of rings
  • L2: Green band
  • L3: Blue band
  • L4: No band
  • L5: 10/5 kg weighted

*Rules: starting position must be with arms fully extended in pronated grip, supinated is not allowed this time. Chin must break the bar in end position. Kipping/any movement in the legs is not allowed.

 

Workout

In teams of 3:

8′ ON / 2′ OFF x 3-4

  • 50/40 Cal Air Bike YGIG – 1 working / 2 resting
  • 10 Worm Cleans – 2 working / 1 resting
  • 15 Worm Squats
  • 20 Worm STOH
  • Max Sync Burpees over worm in remaining time – 2 working / 1 resting

*Score = all burpees collected in 3-4 rounds

Saturday 1 August

Warming Up

1-2 RFQ:

  • 10 Shuttle runs
  • 30″ Plank Hold
  • 15 KB Deadlifts / 5 Hang Snatches for R2

 

Into 1-2 RFQ:

  • 10 Cal Machine
  • 30″ Active Hang / 10 Kip swings for round 2
  • 15 KB Squats / 5 Hang Squat Cleans for R2

 

Conditioning

2 RFT:

  • 1000 m Run
  • 15 m HSW/ 15 Wall Walks
  • 20 Alt KB Hang Snatches @ 28/20 kg – H
  • 1000 m Row/Ski
  • 15 BMU / 20 (C2B) Pull Ups / 30 TTB
  • 20 Alt KB Hang Squat Cleans @ 28/20 kg – H

*Todays’ challenge is to perform high skill gymnastics and heavy KB movements with a high heart rate. Try to minimise rest as much as possible. Challenge yourself on the weight of the DB/KB. Scale the rep range over difficulty of the movement/weight of the DB/KB. Aim to stick to the below ranges.

Time domains:

  • Run/row/ski <5 min
  • Gymnastics <2-2.5 min
  • KB Movements <2-2.5 min

Sunday 2 August

Warming Up

  • BB Warm Up & Mobility – Trainers’ Choice

 

Weightlifting

Build to a heavy:

  • 3 Snatch Balances

 

Build up to a heavy, not max of:

  • Snatch & Hang Snatch & 1 OH Squat

 

Workout

Start a new set every 2 min x 8 – Rest 2 min after 4 rounds

  1. 20 DBL DB Deadlifts & 10 Burpees over DBs
  2. 10 Renegade Rows with push up & 10 Frog Jumps

*Aim to work max 90″ of each 2 min interval. Scale numbers or weight down if needed.