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Programming week 42

Monday 12 October

Warming Up

  • 20″/20″ Ankle Stretch
  • 10/10 ATG Split Squats
  • 10/10 Knee To Elbow in High Plank
  • 10 Cal Machine

Gymnastics

2-3 RFQ:

  • 8/8 Touchdown Single Leg Squats 
  • 30″ Gymnastic Plank Hold

 

Into 2-3 RFQ:

  • 5/5 Single Leg Squats: Shrimp/Skater or Pistol
  • Accumulate 30″ L-sit or V-sit

 

Rowing Intervals

For max distance

30″ ON / 2 min OFF x 6

Set a timer with 30″ ON / 20″ OFF, share a rower with 2 others. Every 30″ another athlete starts.

x 18 rounds = 15 min

*Score = best round

Tuesday 13 October

Warming Up

2 RFQ:

  • 5/5 Samson Stretches*
  • 10 Banded OH Presses
  • 10 Banded Lat Pull Downs

*Use plate for round 2

 

Strength

3-4 RFQ:

  • 7/7 Front Rack Alternating BB Lunges
  • 2/2 SA STOH

*Rest as needed between movements and sets

 

Workout

2 RFT:

  • 40 Box Jumps
  • 15 BMU or 30 C2B Pull Ups

TC = 15 min

I = 30 (Banded) Pull Ups

B = 30 Ring Rows or Jumping Pull Ups

*Today’s challenge is to perform a big set of gymnastics under fatigue. Do the box jumps at an easy pace, and aim to spend about 3 min for the gymnastics.

Wednesday 14 October

Warming Up

2 min AMRAP:

1-2-3-4-5-6-etc reps of:

  • Burpee
  • Shuttle Run

 

Into 2 RFQ:

  • 5 DBL DB Snatches
  • 5 DBL DB Burpee Deadlifts
  • 10 Kip Swings
  • 3/3 SA OH Squat

 

Conditioning

40 min AMRAP

2 Rounds of:

  • 6 DBL DB Devil Presses @ 2 x 20/15
  • 12 TTB
  • 250/300 m Row/Ski
  • 6/6 SA OH DB Squat @ 2 x 20/15 kg

After each 2 rounds:

  • 500/400 m Run (<2.5 min)
  • Rest 60″

*Shorter rep ranges and a defined rest in today’s long grind. See if you can push the pace a bit more in the working time and aim for consistent rounds.

Thursday 15 October

Warming Up

BB Mobility – Coach Choice

 

Weightlifting

  • 2 x 4 Behind the neck Snatch grip Push Presses – Just an EB Focus on a tight and stable lockout

 

Into:

1 Hip Squat Snatch & 1 Hang Squat Snatches & 1 OH Squat

  • 6 x 3

 

Into

Heavy Squat Snatches

  • 3 x 3 – as singles

 

Strength

3-4 RFQ:

  • 5 Paused Back Squats – 2″ hold at the bottom position

 

Workout

Death by EMOM..

  • 8 BB Snatches @ 40/30 kg
  • 8 BB Thrusters @ 40/30 kg

*Add 2 reps each minute until you’re no longer able to make it within the minute

I = 30/20 kg

B = 20/15 kg

Friday 16 October

Warming Up

2 RFQ:

  • 10 Forward Leans with 2″ hold in end position
  • 5/5 Sit Outs
  • 5 Candlesticks
  • 10 Cal Ski on high resistance

 

Gymnastics

2-3 RFQ:

  • Wall Facing Weight Shifts –> Shoulder Taps or with feet on Box
  • 20″ Hollow Body Hold into 20″ Arch Hold

 

Into 2-3 RFQ:

  • 60″ HSW (attempts) – Buddy Assisted if needed
  • 5/5 Floor Wipers 

 

Rowing Intervals

  • For max Calories

2.5 min ON / 5 min OFF x 3

  • 400 m Row into AMRAP Air Bike

W:R ratio of 1:2 so push the pace

*Share one rower and bike with 2 others. Every 2.5 min a new athlete starts. Score is total calories combined on the airbike in all 3 rounds.

Saturday 17 October

Warming Up

  • 2 min Skipping – any style

2 RFQ:

  • 10 Plank to Pikes
  • 10 Ring Rows
  • 10 Plate Good Mornings

 

Strength

3-4 RFQ:

  • 10 BB Good Mornings
  • 20 KB Drag Throughs
  • 20 m max load Farmer Carry

*Minimise rest between movements, rest as needed between rounds. Try to build weight from last time.

 

Workout

3 RFT:

  • 32 Wall Balls
  • 8/8 Renegade Rows With Push Up @ 2 x 20/15 kg
  • 4 Wall Walks / 12 m HS Walk

TC = 16 min

I = 2 x 15/10

B = 2 x 10/7.5

Sunday 18 October

Warming Up

  • 400 m jog & chat

 

2 RFQ:

  • 30″ SB Hold
  • 5 Down Ups
  • 10 Air Squats

 

Conditioning

Prep:

Practice for quality:

  • 10 Worm Cleans
  • 5 Burpees over Worm
  • 10 Worm Squats
  • 5 Burpees over Worm
  • 10 Worm STOH

*Decide on cues and rep ranges

Workout

30 min AMRAP:

In teams of 3-4 (4 means more rest):

  • 20 Worm Cleans
  • 10 Burpees over Worm – synchro 2 people
  • 20 Worm Squats
  • 10 Burpees over Worm – synchro 2 people
  • 20 Worm STOH

Into:

  • 500 m synchro Run (whole team)