Programming week 38

Monday 18 September

Warming Up

7 min AMRAP

  • 10/10 pallof press
  • 10 lat pull downs with straight arms
  • 10 Y, T & W pulses (with light weights)
  • 10 air squats

 

Strength: OH Squats & Core strength

Work up to a heavy

  • 3 OH Squat with 3″ eccentric, not max.

Then with that weight do another 4 sets and superset these with

  • 30 m D-ball carry
  • Rest 2 min

 

Workout

3 RFT

  • 10 Devil clean & press (like a devil press, but with a pause on the shoulder)
  • 15 push ups

TC = 9 min

Tuesday 19 September

Warming Up

7 min AMRAP

  • 10 narrow stance squats
  • 20″/20″ ankle stretch
  • 10 ring rows
  • 5 candle sticks

Gymnastics: skills / strength

3-4 RFQ:

  • 6/6 Pistol squats
  • 30-45″ Support hold

*Rest as needed

 

Workout

2 rounds of:

3 min AMRAP:

  • 5/5 Box step ups @75/60 cm @ 1 x 22.5/15 kg
  • 15 Air squats

2 min rest

3 min AMRAP:

  • 3 Rope climbs / scaling: toes to rope
  • 15 Sit ups

2 min rest

3 min AMRAP:

  • 15 m HS walk / 3 wall walks
  • 15 push ups

2 min rest

Wednesday 20 September

Warming Up

3 min AMRAP

1-2-3-4-5-etc

  • down ups
  • shuttle run

 

Conditioning

8 RFR

  • 30″ easy pace
  • 60″ moderate
  • 15″ sprint
  • 30″ easy pace
  • 60″ moderate pace
  • 15″ sprint
  • 90″ rest

*Alternate between rower, ski-erg, burpee shuttle runs & echo bike. Burpees can be scaled to down ups

Thursday 21 September

Warming Up

2 sets:

  • 5 inchworms
  • 10 shoulder dislocates
  • 10 giant circles

 

Then 2 sets:

  • 5 OH Squats
  • 5 drop snatches
  • 5 snatch balances

 

Weightlifting: Snatch

In 8 min:

  • work up to a heavy 3 muscle snatches

In 8 min:

  • work up to a heavy 2 power snatches

In 8 min:

  • work up to a heavy 1 squat snatch

 

Workout

10 min AMRAP of:

2 – 4 – 6 – 8 – etc reps of:

  • double DB deadlifts
  • double DB hang cleans
  • double DB goblet squats
  • double DB STOH

*RX = 2 x 22.5 / 15 kg

I = 2 x 15/10

B =  2 x 10/5

Friday 22 September

Warming Up

2 sets with an empty barbell:

  • 10 good mornings
  • 5/5 lunges
  • 5 push ups

Strength

In 15 min:

  • Warm up Romanian deadlift to a challenging weight for 10 reps, not max

Every 90″ x 8

  • Even sets: 10 Romanian deadlifts
  • Odd sets: 10 Tricep dips

 

Buddy workout

15 min AMRAP:

  • 20 m Front rack walking lunges @ 50/35 kg IGYG 
  • 10 Lateral buddy burpees over barbell (beginners IGYG, advanced synchro – start on opposite sides of the barbell synchronisation on floor & jumping over the barbell)
  • 20 m Front rack walking lunges @ 50/35 kg IGYG
  • 15 buddy pull ups (beginners in IGYG – advanced: synchro)
  • 20 m Front rack walking lunges @ 50/35 kg IGYG
  • 15 TTB / TTR (beginners IGYG – advanced in sync)

Saturday 23 September

Warming Up

7 min AMRAP

  • 1 round shoulder matrix
  • 10 m bear crawl
  • 10 m crab walk
  • 5-10 kip swings

Gymnastics practice: bar & floor skills

3-4 RFQ:

  • 3-5 chest to bar kipping or butterfly pull ups
  • 3-5 wall walks
  • 5-8 kipping or butterfly pull ups
  • 30-60″ HS hold

*Rest as needed after each round and between movements. The goal is to learn new skills.

 

Workout

2 RFT:

  • 100 DU / 200 SU – max 2 min
  • 20 wall balls @ 9/6 kg
  • 20 KB swings @ 24 / 16 kg (M)

TC = 10 min

Sunday 24 September

Warming Up

  • 400 m jog & chat

Then 2 sets:

  • 5/5 lunge matrix
  • 5 down ups
  • 10 air squats

 

Conditioning – Hyrox

Hyrox EMOM style

2’ on / 1’ 6 meter shuttle runs 

X 12

  • Set 1 & 7: Wall balls
  • Set 2 & 8: Ski erg
  • Set 3 & 9: Row erg
  • Set 4 & 10: Walking lunge
  • Set 5 & 11: Burpee broad jumps
  • Set 6 & 12: Farmer carries

 

Weights used at Hyrox:

  • Walking lunges: 10-30 kg
  • Farmer carries: 2 x 12-32 kg
  • Wall ball: 4-9 kg

Find more info on divisions here