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Programming Outside Open Gym Week 5

  • Jan 31, 2021
  • superadmin

01.02

Good Weather

Warm Up:
2 Rounds:
– 10 Straight Leg Hand Floor reach
– 10 Air Squats
– 5 Walkouts
– 20 Banded Good Mornings

A) Deadlift
5 x 4 @ 75% / RPE 7 (same weight across all sets)
CAP: 14

B) WOD: 5 ROUNDS
– 15 KB Russian Swings @16/12kg
– 21/15 kcal Bike/Row
– 8 Barbell Strict Shoulder Press ( pick weight to do all sets unbroken )

Bad Weather

Warm Up:
2 Rounds:
– 10 Straight Leg Hand Floor reach
– 10 Air Squats
– 5 Walkouts
– 20 Banded Good Mornings

A) Fat Bar Deadlift
5 x 5 @ 66% / RPE 6 (same weight across all sets)
CAP: 14

B) WOD: 5 ROUNDS
– 15 KB Russian Swings @16/12kg
– 100 Double Unders / 200 Single Unders
– 8 fat Bar Strict Shoulder Press ( pick weight to do all sets unbroken )

02.02

Good Weather

Warm Up:
2 Rounds:
– 10+10 Shoulder Rotations Inside+Outside
– 10 Jump Squats
– 10 Push Ups
– 15 PVC Pass Through

A) Power Snatch + Hang Power Snatch + 2 x OHS
Spend ±12 min to practice the complex
(ask coach for tips if you are beginner)

B) WOD: 8 ROUNDS
– 2 Snatches @ 70-80% of A
– 5 Burpees Over the bar
REST 30 sec

Bad Weather

Warm Up:
2 Rounds:
– 10+10 Shoulder Rotations Inside+Outside
– 10 Jump Squats
– 10 Push Ups
– 15 PVC Pass Through

A) Sandbag Squats
4 x 8 @ RPE 6-7
CAP: 12

B) WOD: 8 ROUNDS
– 2 Dball over the shoulder Clean
– 5 Burpees Over the Dball
REST 30 sec

03.02

Good Weather

Warm Up:
2 Rounds:
– 20 Alternating Pike Foot Reaches
– 30 Bottom Squat Position active sit
– 10 Scapula Push Ups into Pike Position
– 1 min hard row

A) WOD: 24 min EMOM
Min 1: 12/9 cal ROW
Min 2: 12 Front Squats
Min 3: 12 Hang Power Cleans
Min 4: 8 Ground to Overhead
RX= 43/30kg

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: 24 min EMOM
Min 1: 40 Double Unders / 80 Single Unders
Min 2: 16 Goblet Reverse Lunges @ 16/12kg
Min 3: 8+8 KB Hang Power Snatch @ 16/12kg
Min 4: 18 KB Swings @ 16/12kg

04.02

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.
3 Position Clean: Hing hang – above the knee – below the knee
Build up / practice your technique / ask coach to tips
CAP: 12

B) WOD: Every 3 min x 5
In 5 min window perform:
– 15/12 cal BIKE
– 5 Power Cleans @ 80% of A
– 8 Burpees Over the bar
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
– 8 Fat Bar Push Press ( Build Up)
– 10 Revere Double KB Lunges @ 2×16/12kg ( hold in tring rack position )
CAP: 12

B) WOD: Every 3 min x 5
In 3 min window perform:
– 15 Double KB Russian Swings
– 15 Double KB Push Press
– 15 Bent Over Rows
RX= 2×16/12kg
TIME LEFT = REST

05.02

Good Weather

Warm Up:
2 Rounds:
– 10 Up Downers
– 50 Jumping Jacks
– 10 Tempo Air Squats
– 8 Push Ups

Do 3-5 min hip mobility for squats – ask coach for help.

WOD: FOR TIME:
50-40-30-20-10
– Kcal Row/Bike
– Back Squats @ 30/20kg
– Box Jumps

Bad Weather

Warm Up:
2 Rounds:
– 10 Up Downers
– 50 Jumping Jacks
– 10 Tempo Air Squats
– 8 Push Ups

Do 3-5 min hip mobility for squats – ask coach for help.

WOD: FOR TIME:
50-40-30-20-10
– KB USA Swings 16/12kg
– Fat Bar Back Squats @ +10kg/ empty bar
– Burpees

06.02

Good Weather

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

A) 3 Giga Sets:
– 12 Empty Barbell Biceps Curls
– 10+10 Bulgarian Split Squats (box)
– 15 Empty Barbell Strict Shoulder Press
CAP:14

B) WOD: 12 min AMRAP
– 8 Deadlifts @ BW
– 15/12 cal Bike/Row

Bad Weather

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

A) 3 Giga Sets:
– 12 Empty Fat Barbell Biceps Curls
– 15+15 KB Split Squats
– 15 Empty Fat Barbell Strict Shoulder Press
CAP:14

B) WOD: 12 min AMRAP
– 8 Dballs Over the Shoulder Clean
– 12 Burpees Over the Dball

07.02

Good Weather

Warm Up:
2 Rounds:
– 20 Alternating Pike Foot Reaches
– 30 sec Plank Hold
– 10 Scapula Push Ups into 10 Push Ups
– 10 PVC Pass Through

Warm up with barbell for power clean and jerk. Spend 5-7 min to build up to
workout weight. Ask coach for tips.

WOD: 3 ROUNDS
– 15 Power Clean and Jerks @50/35kg
– 15 Burpees Over the Bar
– 15/12 Cal Row/Bike

Bad Weather

Warm Up:
2 Rounds:
– 20 Alternating Pike Foot Reaches
– 30 sec Plank Hold
– 10 Scapula Push Ups into 10 Push Ups
– 10 PVC Pass Through

Warm up with barbell for power clean and jerk. Spend 5-7 min to build up to
workout weight. Ask coach for tips.

WOD: 3 ROUNDS
– 15 Fat Bar Front Squats
– 15 Fat Bar Push Press
– 15 Burpees Over the Bar