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Programming Outside Open Gym Week 7

  • feb 14, 2021
  • superadmin

15.02

Good Weather

Warm Up:
2 Rounds:
– 5 Burpees
– 10 PVC Good Mornings
– 10 Push Ups
– 10 Banded Good Mornings

A) Deadlift
5 x 5 @ 80% / RPE 8 (same weight across all sets)
CAP: 14

B) WOD: 17 min AMRAP
– 21/15 kcal Bike/Row
– 10 Power Cleans @ 65/43 kg
– 10 Burpees

Bad Weather

Warm Up:
2 Rounds:
– 5 Burpees
– 10 PVC Good Mornings
– 10 Push Ups
– 10 Banded Good Mornings

A) Fat Bar Deadlift
5 x 6 @ 70% / RPE 7 (same weight across all sets)
CAP: 14

B) WOD: 17 min AMRAP
– 400m Run / 75 Jumping Jacks
– 10 Fat Bar Push Press @+10/+5kg
– 10 Burpees

16.02

Good Weather

Warm Up:
2 Rounds:
– 10+10 Greatest Stretch
– 10 Jump Squats
– 10 Cossack Squats with pause at the end ROM
– 5 Push Ups into Pike

A) Build Up to a heavy set of 3 Hang Squat Cleans
CAP: 14 min

B) WOD: 11 min AMRAP
– 15 Hang Power Cleans
– 15 Strict Shoulder Press
– 15 Overhead Squats
RX= EMPTY BAR (yes you read well, empty bar, constant move)

Bad Weather

Warm Up:
2 Rounds:
– 10+10 Greatest Stretch
– 10 Jump Squats
– 10 Cossack Squats with pause at the end ROM
– 5 Push Ups into Pike

A) 3 x 8 Heavy Sandbag Squats
CAP: 14 min

B) WOD: 11 min AMRAP
– 15 Deadlifts
– 15 Strict Shoulder Press
– 15 Overhead Squats / Front Squats
RX= EMPTY FAT BAR ( yes you read well, empty fat bar, constant move)

17.02

Good Weather

Warm Up:
2 Rounds:
– 1 min Row/Bike
– 10 Walkouts
– 20 Pass Through
– 10 Push Ups with alternating arm reach

WOD: Every 10 min x 3:
– 21/15 cal ROW/BIKE
– 100 Double Unders / 200 Single Unders / 2 min DU Practice
– 25 V-Ups
– 20 Push Press @ 30/20kg
– 21/15 cal ROW/BIKE

Bad Weather

Warm Up:
2 Rounds:
– 200m Run / 50 Jumping Jacks
– 10 Walkouts
– 20 Pass Through
– 10 Push Ups with alternating arm reach

WOD: Every 10 min x 3:
– 400m Run
– 100 Double Unders / 200 Single Unders / 2 min DU Practice
– 25 V-Ups
– 20 Fat Push Press @ +5kg/Empty
– 400m Run

18.02

Good Weather

Warm Up:
2 Rounds:
2 Rounds:
– 10+10 Greatest Stretch
– 10 Jump Squats
– 10 Cossack Squats with pause at the end ROM
– 5 Push Ups into Pike

A) Establish a heavy set of Bear Complex:
Bear Complex:
– 1 Power Clean
– 1 Front Squat
– 1 Push Press
– 1 Back Squat
– 1 Push Press
CAP:14

B) WOD: 9 min AMRAP
– 12 Deadlifts
– 12 Shoulder 2 Overhead
– 12 Back Squats
RX= EMPTY BAR (yes you read again well, empty bar, constant move)

Bad Weather

Warm Up:
2 Rounds:
2 Rounds:
– 10+10 Greatest Stretch
– 10 Jump Squats
– 10 Cossack Squats with pause at the end ROM
– 5 Push Ups into Pike

A) Establish a heavy set of Fat Bar Complex:
Fat Bar Complex:
– 6 Bar Bent Over Rows
– 6 Front Squats
– 6 Push Press
CAP:14

B) WOD: 9 min AMRAP
– 12 Deadlifts
– 12 Shoulder 2 Overhead
– 12 Back Squats
RX= EMPTY BAR (yes you read again well, empty fat bar, constant move)

19.02

Good Weather

Warm Up:
2 Rounds:
– 10+10 Bottom Squat Alternating Arm Reach
– 10 Banded Pass Trough
– 10+10 Banded Shoulder Press
– 10 Banded Pull Aparts

A) Establish a heavy set of 3 Thrusters;
CAP:14

WOD: FOR TIME
– 30 Burpees Box Jumps
– 50 Thrusters @ 30/20kg
– 30 Burpees Over the Bar

Bad Weather

Warm Up:
2 Rounds:
– 10+10 Bottom Squat Alternating Arm Reach
– 10 Banded Pass Trough
– 10+10 Banded Shoulder Press
– 10 Banded Pull Aparts

A) Establish a heavy set of 3 Thrusters (Fat Bar)
CAP:14

WOD: FOR TIME
– 30 Burpees Plate Hop
– 50 Thrusters @ +5/Empty
– 30 Burpees Over the Bar

20.02

Good Weather

Warm Up:
2 Rounds:
– 10+10 Bottom Squat Alternating Arm Reach
– 10 PVC Pass Through
– 10+10 Banded Shoulder Press
– 10 Push Ups

A) 3 Giga Sets:
– 8+8 Half Kneeling DB/KB Press
– 12 Plate Turkish Sit Ups
– 8 Wide Stance DB/KB Goblet Squats
CAP:14

B) WOD: Every 4 min x 5:
– 15/10 cals ROW/BIKE
– 20 Air Squats
– 10 Power Snatch @ 45/30kg
TIME LEFT = REST

Bad Weather

Warm Up:
2 Rounds:
– 10+10 Bottom Squat Alternating Arm Reach
– 10 PVC Pass Through
– 10+10 Banded Shoulder Press
– 10 Push Ups

A) 3 Giga Sets:
– 8+8 Half Kneeling DB/KB Press
– 12 Plate Turkish Sit Ups
– 8 Wide Stance DB/KB Goblet Squats
CAP:14

B) WOD: Every 4 min x 5:
– 80 DU / 160 Single Unders / 1 min DU Practice
– 20 Air Squats
– 10 Fat Bar Ground 2 Overhead @ +10?+5 kg
TIME LEFT = REST

21.02

Good Weather

Warm Up:
2 Rounds:
– 10+10 Bottom Squat Alternating Arm Reach
– 10 PVC Pass Through
– 10+10 Banded Shoulder Press
– 10 Greatest Stretch

A) Spend around 15 min to Practice your Snatch:
Snatch / Power Snatch / Hang Power Snatch / Hang Snatch
Ask coach for tips

WOD: 8 ROUNDS
– 1 Snatch (Power) @90% of A
– 5 Burpees over the bar

Bad Weather

Warm Up:
2 Rounds:
– 10+10 Bottom Squat Alternating Arm Reach
– 10 PVC Pass Through
– 10+10 Banded Shoulder Press
– 10 Greatest Stretch

A) 4 Supersets:
– 8 Strict Barbell Shoulder Press
– 8+8 Reverse KB/DB Lunges
Build up with weights across sets.
CAP: 15

WOD: 8 ROUNDS:
– 2 Dballs Over the shoulder AHAP
– 5 Burpees Over the DBall