Monday 19 February
Warming Up
2-3 RFQ:
Gymnastics
12 min EMOM for quality
Workout
5 RFT:
TC = 20 min
Tuesday 20 February
Warming Up
Then onto 1-2 sets of:
WL: snatch
5 min EMOM
2 min rest / change weight – 10-20%
5 min EMOM
2 min rest/change weight – 10-20%
5 min EMOM
Workout
15 min AMRAP
*Bear complex = 1 clean, 1 front squat, 1 STOH, 1 back squat, 1 STOH from behind neck. Push the pace on the barbell, try to recover on the machine. If 60/40 kg isn’t medium heavy for this complex, go lighter but don’t make it too easy on yourself.
Wednesday 21 February
Warming Up
2-3 RFQ:
Conditioning
Simple movements but long grind today. How are you going to break up your sets to keep moving at a sustainable pace?
Do a test round of all movements. Beginners stick to rep ranges of 10-15 reps max, intermediate 15-25, advanced 25+ or even UB on some.
Hero Workout Morrison
50-40-30-20-10
TC = 30 min
Thursday 22 February
Warming Up
2-3 RFQ:
Strength: step back lunges & pull ups
4 RFQ:
10 / 8 / 6 / 4
After each set:
*Build weight each set. Rest as needed
Workout
For time:
At 0:00 and every 60″: 3 burpees over DBs
TC = 10 min
RX = 2 x 22.5/15 kg
I = 2 x 15/10 kg
B = 2 x 10/5 kg & do 35/30 reps
Friday 23 February
Warming Up
Into 1-2 sets of:
Gymnastics
Workout – Seedy
With a buddy in IGYG (divide anyway you like):
For time:
TC = 40 min
1 round Cindy = 5 pull ups, 10 push ups, 15 air squats
1 round DT = 12 deadlifts, 9 hang power cleans and 6 STOH
*Intermediate option = 3 pull ups, 7 push ups & 12 air squats
*Beginner option = ring rows, incline push ups & 12 air squats
*Divide reps and rounds as you wish but shorter than you think is probably a better strategy
Saturday 24 February
Warming Up
1-2 sets:
Then with an empty barbell:
WL WOD/ST
For quality:
*Rest as needed. Build weight as reps go down.
Workout
For time:
30 / 20 / 10 reps of:
TC = 10 min
*You need to make 12 reps per min – take that into account when choosing your options.
Sunday 25 February
Warming Up
Conditioning
Prep – Do a test round of each combination with your team.
Team Workout – Bike, row, ski, hold
In teams of 4:
TC = 32 min
*Flow: at all times 2 team members must do the hold, but you can alternate any time you want. Beginners can have 1 athlete do the hold. Calories do not count if this criterium is not met. Beginners do 100 cal on each machine, intermediates 125 cal. So at all times one athlete is on the machine, 1 or 2 athletes resting and 1 or 2 athletes doing the hold. Think of a strategy to break up each machine wisely. Break before you are broken.