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Programming Outside Open Gym Week 13

  • mrt 28, 2021
  • superadmin

29.03

Good Weather

Warm Up:
2 Rounds:
– 10+10 Bottom Squat Alternating Arm Reach
– 10 PVC Pass Through
– 10 PVC Back Squats
– 10 Greatest Stretch

WOD A: 10 min AMRAP
– 10 Deadlifts
– 10 Hang Power Cleans
– 10 AbMat Sit Ups

REST 4 min

WOD B: 10 min AMRAP
– 10 Front Squats
– 10 Push Press
– 10 V-Ups

RX=40/25kg

Bad Weather

Warm Up:
2 Rounds:
– 10+10 Bottom Squat Alternating Arm Reach
– 10 PVC Pass Through
– 10 PVC Back Squats
– 10 Greatest Stretch

WOD A: 10 min AMRAP
– 10 Deadlifts
– 10 Hang Power Cleans
– 10 AbMat Sit Ups

REST 4 min

WOD B: 10 min AMRAP
– 10 Front Squats
– 10 Push Press
– 10 V-Ups

RX= KB 2 x 16/12kg ( you can also use set of DB with similar weights)

30.03

Good Weather

Warm Up:
2 Rounds:
– 10 Scapula Push Ups
– 10 PVC Pass Through
– 5 Wide Push Ups
– 20 Calf Raises

WOD: 5 ROUNDS
– 700m Run
– 30 KB Swings @24/16kg
– 20 Burpees Box Jump

Bad Weather

Warm Up:
2 Rounds:
– 10 Scapula Push Ups
– 10 PVC Pass Through
– 5 Wide Push Ups
– 20 Calf Raises

WOD: 5 ROUNDS
– 700m Run
– 30 KB Swings @24/16kg
– 20 Burpees Broad Jump

31.03

Good Weather

Warm Up:
2 Rounds:
– 10+10 Bottom Squat Alternating Arm Reach
– 10 PVC Pass Through
– 10 PVC Good Mornings
– 10 PVC Thrusters

WOD: 30 min AMRAP
– 20 Thrusters @ 30/20kg
– 400m Run
– 20 Alternating DB Snatches @ 22.5/15 kg

Bad Weather

Warm Up:
2 Rounds:
– 10+10 Bottom Squat Alternating Arm Reach
– 10 PVC Pass Through
– 10 PVC Good Mornings
– 10 PVC Thrusters

WOD: 30 min AMRAP
– 20 DB Thrusters @ 2×15/10kg
– 400m Run
– 20 Alternating DB Snatches @ 22.5/15 kg

01.04

Good Weather

Warm Up:
2 Rounds:
– 20 Alternating Lunges
– 10 Push Ups
– 20 PVC Pass Through
– 10 Hollow Rocks

WOD: Every 5 min x 5:
– 24/18 cal Row OR Bike
– 12 Deadlifts @BW
– 10 Burpees Over the bar
TIME LEFT = REST

Bad Weather

Warm Up:
2 Rounds:
– 20 Alternating Lunges
– 10 Push Ups
– 20 PVC Pass Through
– 10 Hollow Rocks

WOD: Every 5 min x 5:
– 400m Run
– 15 Double KB/DB Deadlift @ 50% BW
– 10 Burpees Over the DB/KB
TIME LEFT = REST

02.04

Good Weather

Warm Up:
2 Rounds:
– 10+10 Light KB/DB Shoulder Press
– 10 PVC Pass Through
– 20 Banded Pull Aparts
– 10+10 Greatest Stretch

WOD: CROSSFIT OPEN 21.3 +21.4 a look like:)
FOR TIME
– 15 front squats
– 30 laying toes to DB/KB
– 15 thrusters
1 min REST
– 15 front squats
– 30 bent over rows
– 15 thrusters
1 min REST
15 front squats
30 hang MUSCLE cleans
15 thrusters
CAP:15

21.4 begins immediately upon completing or reaching the time cap for 21.3.

21.4 Complete the following complex for max load:
– Deadlift
– Clean
– Hang Clean
– Jerk
CAP:7

Bad Weather

Warm Up:
2 Rounds:
– 10+10 Light KB/DB Shoulder Press
– 10 PVC Pass Through
– 20 Banded Pull Aparts
– 10+10 Greatest Stretch

WOD: FOR TIME
– 700m Run
– 10 Devil Press
– 700m Run
– 8 Man Makers
– 700m Run
– 20 DB Push Press
– 700m Run
– 16 DB Thrusters
– 700m Run
RX= 2×22.5kg

03.04

Good Weather

Warm Up:
2 Rounds:
– 10 Barbell Deadlifts
– 10 Barbell Bent Over Rows
– 10 Front Squats
– 20 Calf Raises

WOD: 35 min AMRAP
– 700 m Run
– 25 Air Squats
– 5 Power Cleans @BW

Bad Weather

Warm Up:
2 Rounds:
– 10 Banded Deadlifts
– 10 Banded Bent Over Rows
– 10 Air Squats Squats
– 20 Calf Raises

WOD: 35 min AMRAP
– 700 m Run
– 25 Air Squats
– 10 DB Burpees @2×22.5kg

04.04

Good Weather

Warm Up:
2 Rounds:
– 10 Barbell Deadlifts
– 10 Barbell Bent Over Rows
– 10 Barbell Good Mornings
– 20 Calf Raises

WOD:
0:00 – 10:00
Run 1,4km
Remaining time AMRAP:
– 5 Deadlifts @100/75kg
– 10 Push Ups
10:00 – 20:00
Run 1,4km
Remaining time AMRAP:
– 5 Power Clean @ 80/55kg
– 10 Air Squats
20:00 – 30:00
Run 1,4km
Remaining time AMRAP:
– 5 Shoulder to Overhead @ 60/40kg
– 10 Sit Ups

Bad Weather

Warm Up:
2 Rounds:
– 10 Banded Deadlifts
– 10 Banded Bent Over Rows
– 10 Air Squats Squats
– 20 Calf Raises

WOD:
0:00 – 10:00
Run 1,4km
Remaining time AMRAP:
– 10 DB Deadlifts @2×22.5/15kg
– 10 Push Ups
10:00 – 20:00
Run 1,4km
Remaining time AMRAP:
– 10 KB Swings @ 24/16kg
– 10 Air Squats
20:00 – 30:00
Run 1,4km
Remaining time AMRAP:
– 10 Shoulder to Overhead Double KB 2×16/12kg ( you can also use DB with similar weight)
– 10 Sit Ups