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Programming Outside Open Gym Week 6

  • Feb 08, 2021
  • superadmin

08.02

Good Weather

Warm Up:
2 Rounds:
– 1 min Hard Bike/Row
– 10 Jump Squats
– 10 Burpees
– 20 Banded Good Mornings

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

B) WOD: 5 ROUNDS
– 21/15 kcal Bike/Row
– 15 Goblet Squats @ 16/12kg
– 9 Burpees Over the KB

Bad Weather

Warm Up:
2 Rounds:
– 50 Jumping Jacks
– 10 Jump Squats
– 10 Burpees
– 20 Banded Good Mornings

A) Fat Bar Deadlift
5 x 6 @ 65% / RPE 6 (same weight across all sets)
CAP: 14

B) WOD: 5 ROUNDS
– 50 Double Unders / 100 Single Unders
– 15 Goblet Squats @ 16/12kg
– 9 Burpees Over the KB

09.02

Good Weather

Warm Up:
2 Rounds:
– 10+10 Greatest Stretch
– 10 Jump Squats
– 10 Cossack Squats
– 10 Up Downers

A) Build Up to a heavy set of 5 Front Squats
CAP: 14 min

B) WOD: 50-40-30-20-10
– Cal Row/Bike
– Half of the reps – > Burpees

Bad Weather

Warm Up:
2 Rounds:
– 10+10 Greatest Stretch
– 10 Jump Squats
– 10 Cossack Squats
– 10 Up Downers

A) Build Up to a heavy set of 5 Fat Bar Front Squats
CAP: 14 min

B) WOD: 50-40-30-20-10
– KB/DB Snatch ( switch hand whenever you like)
– Half of the reps – > Burpees

10.02

Good Weather

Warm Up:
2 Rounds:
– 1 min Row/Bike
– 10 Walkouts
– 20 Banded Good Mornings
– 10 Wide Stance Air Squats

A) WOD: 24 min AMRAP
– 200m Run
– 10 Deadlifts @BW
– 15 Box Jumps
RX+ 400m Run

Bad Weather

Warm Up:
2 Rounds:
– 200m Run / 50 Jumping Jacks
– 10 Walkouts
– 20 Banded Good Mornings
– 10 Wide Stance Air Squats

A) WOD: 24 min AMRAP
– 200m Run
– 10 Fat Bar Deadlifts @BW
– 20 Reverse Lunges
RX+ 400m Run / Lunges with 12/8kg KB

11.02

Good Weather

Warm Up:
2 Rounds:
– 10 Slow Air Squats
– 10 Banded Pass Trough
– 10+10 Banded Shoulder Press
– 10 Banded Pull Aparts

A) 3 Supersets:
– 5-8 Strict Shoulder Press
– 8-10 Bent Over Rows
– 10-12 KB Tempo Air Squats @ 3-3-X-1
CAP: 14

B) WOD: Every 3 min x 5
In 3 min window perform:
– 15/12 cal BIKE/ROW
– 8 Ground to Overhead @ 60/40kg
– 10 Box Jumps Over
TIME LEFT = REST

Bad Weather

Warm Up:
2 Rounds:
– 10 Slow Air Squats
– 10 Banded Pass Trough
– 10+10 Banded Shoulder Press
– 10 Banded Pull Aparts

A) 3 Supersets:
– 5-8 Fat Bar Strict Shoulder Press
– 8-10 Fat Bar Bent Over Rows
– 10-12 KB Tempo Air Squats @ 3-3-X-1
CAP: 14

B) WOD: Every 3 min x 5
In 3 min window perform:
– 200m Run / 50 Double Unders / 100 Single Unders / 80 Plate Alternating feet hops
– 8 DBall Over the Shoulders
– 15 Air Squats
TIME LEFT = REST

12.02

Good Weather

Warm Up:
2 Rounds:
– 200 m easy run / 1 min machine
– 50 Plate alternating hops
– 10 Air Squats
– 10 Push Ups

A) 12 Min to build up to a heavy set of 3 Push Press

B) WOD: 18 min AMRAP
– 10 Push Press @ 30/20 kg
– 15 Box Jumps
– 20 Back Squats @ 30/20kg

Bad Weather

Warm Up:
2 Rounds:
– 200 m easy run
– 50 Plate alternating hops
– 10 Air Squats
– 10 Push Ups

A) 12 Min to build up to a heavy set of 3 Push Press (fat bar)

B) WOD: 18 min AMRAP
– 10 Push Press @ +10kg/Empty
– 15 Russian KB Swings @ 16/12kg
– 20 Back Squats @ +10kg/Empty

13.02

Good Weather

Warm Up:
2 Rounds:
– 200 m Run ( or 1 min machine)
– 10 Reverse Lunges
– 20 Calf Raises
– 10 Push Ups into Pike

A) 3 Giga Sets:
– 12 Bar Bent Over Rows (Build Up)
– 10+10 Weighted Step Ups
– 15 Strict Sit Ups
CAP:14

B) WOD: FOR TIME
3 ROUNDS
– 30/21 cal Bike/Row
– 700 m run
– 25 Burpees

Bad Weather

Warm Up:
2 Rounds:
– 200 m Run
– 10 Reverse Lunges
– 20 Calf Raises
– 10 Push Ups into Pike

A) 3 Giga Sets:
– 12 Fat Bar Bent Over Rows (Build Up)
– 10+10 Weighted Front Lunges
– 15 Strict Sit Ups
CAP:14

B) WOD: 12 min AMRAP
3 ROUNDS
– 30/21 cal Bike/Row
– 700 m run ( can’t run – pick other machine and do the same amount of kcal)
– 25 Burpees

14.02

Good Weather

Warm Up:
2 Rounds:
– 20 Alternating Pike Foot Reaches
– 30 sec Bottom Squat Sit (Active)
– 20 Banded Good Morning
– 10 Barbell Upright Rows

A) 14 Min to build up to a heavy set of 5 Power Cleans ( touch and go)

WOD: 8 min AMRAP
– 16 KB/DB Snatches ( switch hand whenever you like)
– 14 KB/DB Reverse Lunges
– 12 Push Ups

REST 2 MIN

6 min AMRAP
– 12 KB/DB Hang Power Clean and Jerks
– 10 KB/DB Goblet Squats
– 8 Burpees

Bad Weather

Warm Up:
2 Rounds:
– 20 Alternating Pike Foot Reaches
– 30 sec Bottom Squat Sit (Active)
– 20 Banded Good Morning
– 10 Russian Baby Makers

A) 4 sets of 10 Dballs over the shoulder AFAP
Rest 2 min between sets

WOD: 8 min AMRAP
– 16 KB/DB Snatches ( switch hand whenever you like)
– 14 KB/DB Reverse Lunges
– 12 Push Ups

REST 2 MIN

6 min AMRAP
– 12 KB/DB Hang Power Clean and Jerks
– 10 KB/DB Goblet Squats
– 8 Burpees