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Programming Outside Open Gym week 4

  • Jan 25, 2021
  • superadmin

25.01

Good Weather

Warm Up:
2 Rounds:
– 10+10 Straight leg Swings
– 10 Air Squats
– 10 Up Downers
– 20 Banded Good Mornings

A) Deadlift
5 x 3 @ 70% / RPE 7 (same weight across all sets)
CAP: 14

B) WOD: 5 ROUNDS
– 5 Power Cleans @ 50% of A ( Touch and Go)
– 50 Double Unders / 100 Single Unders
CAP: 10

Bad Weather

Warm Up:
2 Rounds:
– 10+10 Straight leg Swings
– 10 Air Squats
– 10 Up Downers
– 20 Banded Good Mornings

A) Fat Bar Deadlift
5 x 4 @ 60% / RPE 6 (same weight across all sets)
CAP: 14

B) WOD: 5 ROUNDS
– 15 Double KB Russian Swings @ 2×12/8kg
– 50 Double Unders / 100 Single Unders
CAP: 10

26.01

Good Weather

Warm Up:
2 Rounds:
– 10+10 Shoulder Rotations Inside+Outside
– 10 Jump Squats
– 10 Scapula Push Ups into Pike Position
– 20 Banded Pass Trough

A) Power Snatch + OHS
Spend ±12 min to practice 1 Power Snatch + 1 Overhead Squat
(ask coach for tips if you are beginner)

B) WOD: 12 min AMRAP
– 8 Hang Power Snatches
– 10/7 cal Bike / Row

Bad Weather

Warm Up:
2 Rounds:
– 10+10 Deep Lunge with Rotation L/R
– 10 Jump Squats
– 10 Scapula Push Ups into Pike Position
– 20 Jumping Jacks

A) Fat Bar Front Squats
4 x 6 @ RPE 6-7
CAP: 12

B) WOD: 12 min AMRAP
– 5 Fat Bar Front Squats @ 50% of A
– 200 m Run ( can’t run – 10 Burpees)

27.01

Good Weather

Warm Up:
2 Rounds:
– 20 Alternating Pike Foot Reaches
– 30 sec Plank Hold ( straight arms )
– 10 Scapula Push Ups into Pike Position
– 200m Run

A) WOD: 25 min EMOM
Min 1: 12 Goblet Squats @12/8kg KB
Min 2: 12 Box Jumps
Min 3: 10 Push Press @ 40/28kg
Min 4: 12/8 cal AssBike
Min 5: REST

Bad Weather

Warm Up:
2 Rounds:
– 20 Alternating Pike Foot Reaches
– 30 sec Plank Hold ( straight arms )
– 10 Scapula Push Ups into Pike Position
– 200m Run

A) WOD: 25 min EMOM
Min 1: 12 Goblet Squats @12/8kg KB
Min 2: 4 Dball Over Shoulder Clean
Min 3: 12 Double KB Push Press @2×12/8kg
Min 4: 200 m Run ( can’t run – 10 Burpees / 25 Double Unders)
Min 5: REST

28.01

Good Weather

Warm Up:
2 Rounds:
– 10 Burpees
– 10 Barbell Front Squats
– 10 Barbell Bent Over Rows
– 10 Barbell Good Mornings

A) Clean Complex
5 ROUNDS NOT for time.
1 Power Clean+1 Hang Power Clean+2 Front Squats
Build up / practice your technique
CAP: 12

B) WOD: Every 5 min x 3
In 5 min window perform:
– 10 hang Power Cleans @ 45/30kg
– 10 Front Squats
– 21/15 cal Row
TIME LEFT = REST

Bad Weather

Warm Up:
2 Rounds:
– 10+10 Shoulder Rotations Inside+Outside
– 10 Lu Raises @ 2 x 2.5kg
– 10 Scapula Push Ups into Pike Position
– 20 Banded Pass Trough

A) Fat Bar Push Press
5 Supersets ( Build Up)
– 8 Fat Bar Push Press
– 8 fat Bar Bent Over Rows
CAP: 12

B) WOD: Every 3 min x 5
In 3 min window perform:
– 10 Fat Bar Deadlifts
– 10 Fat Bar Shoulder 2 Overhead
– 10 Burpees Over the bar
RX= 65% of last set from part A
TIME LEFT = REST

29.01

Good Weather

Warm Up:
2 Rounds:
– 10 Up Downers
– 50 Jumping Jacks
– 25 High Knees
– 25 Butt Kicks
After 2 rounds – 5 min barbell movements warm up – start with empty bar.

WOD: 25 min AMRAP
– 21/15 cal Bike/Row
– 15 Ground to Overhead @ 50/35 kg
– 400m Run ( Cant run – another round of Bike/Row)
– 9 Squat Cleans @ 50/35kg

Bad Weather

Warm Up:
2 Rounds:
– 10 Up Downers
– 50 Jumping Jacks
– 25 High Knees
– 25 Butt Kicks
After 2 rounds – 5 min barbell movements warm up – start with empty bar.

WOD: 25 min AMRAP
– 100 Double Unders / 200 Single Unders
– 15 Fat Bar Deadlifts @ RPE 6-7
– 400m Run ( can’t run – 100 shoulder taps in plank)
– 9 Sandbag Squats @ pick weight to do them all unbroken

30.01

Good Weather

Warm Up:
2 Rounds:
– 10 Air Squats
– 10 Push Ups
– 5 Strict Barbell Shoulder Press
– 5 Barbell Deadlifts

A) Hang Clean Complex
5 Rounds NOT for time
3 Hang Cleans Cleans + 3 Push Jerks
( practice your technique, ask coach to tips)
CAP:14

B) WOD:
6 min AMRAP
– 10/8 cal Bike/Row
– 10 Hang Power Cleans
REST 2 min
6 min AMRAP
– 8/6 cal Bike/Row
– 12 Push Press
RX=40/28 kg

Bad Weather

Warm Up:
2 Rounds:
– 10 Air Squats
– 10 Push Ups
– 25 Jumping Jacks
– 30 sec side plank L/R

A) Strength: 3 supersets
– 45 sec heavy sandbag bear hug hold
– 10+10 Reverse Loaded Lunges
– 10+10 Single Arm KB Strict Press
CAP:14

B) WOD:
6 min AMRAP
– 14 KB Snatches ( switch hands when you like) @12/8kg
– 7 Fat Bar Deadlifts @ RPE 6-7
REST 2 min
6 min AMRAP
– 14 KB One Arm Thrusters ( switch hand when you like ) @ 12/8kg
– 7 Burpees over the KB
RX=40/28 kg

31.01

Good Weather

Warm Up:
2 Rounds:
– 20 Alternating Pike Foot Reaches
– 30 sec Plank Hold
– 10 Scapula Push Ups into 10 Push Ups
– 200m Run

WOD: 20 min AMRAP
– 10 Grounds 2 Overhead @ 60/40kg
– 15/10 cal Bike
– 10 Sandbag Squats @ RPE 6
– 10 Burpees

Bad Weather

Warm Up:
2 Rounds:
– 20 Alternating Pike Foot Reaches
– 30 sec Plank Hold
– 10 Scapula Push Ups into 10 Push Ups
– 200m Run

WOD: 20 min AMRAP
– 10 Grounds 2 Overhead Fat Bar @ RPE 6
– 12 Sandbag Squats @ RPE 6
– 14 Burpees