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Programming Outside Open Gym Week 8

  • feb 21, 2021
  • superadmin

22.02

Good Weather

Warm Up:
2 Rounds:
– 5 Burpees
– 10 PVC Good Mornings
– 10 Pike Push Ups
– 10+10 Shoulder Banded press

A) Deadlift
5 x 5 @ 85% / RPE 8.5 (same weight across all sets)
CAP: 14

B) WOD: 5 ROUNDS
– 15/10 cals Bike/Row
– 10 Hang Power Cleans
– 10 Shoulder 2 OverHead
RX=60/40kg

Bad Weather

Warm Up:
2 Rounds:
– 5 Burpees
– 10 PVC Good Mornings
– 10 Pike Push Ups
– 10+10 Shoulder Banded press

A) Fat Bar Deadlift
5 x 6 @ 75% / RPE 7.5 (same weight across all sets)
CAP: 14

B) WOD: 5 ROUNDS
– 200m Run
– 10 Fat Bar Deadlifts
– 10 Fat Bar Shoulder 2 OverHead
RX=+10/+5kg each side.

23.02

Good Weather

Warm Up:
2 Rounds:
– 10+10 Greatest Stretch
– 10 Wide Stance Air Squats
– 10 Cossack Squats
– 5 Up Downers

WOD: Hero WOD ”Lorenzo”
Buy In: 1000m ROW/BIKE
5 ROUNDS:
– 15 Push Ups
– 20 Med Ball Cleans @20/14 lbs
– 21 Burpees
Buy Out: 1000m Run

Bad Weather

Warm Up:
2 Rounds:
– 10+10 Greatest Stretch
– 10 Wide Stance Air Squats
– 10 Cossack Squats
– 5 Up Downers

WOD: Hero WOD Lorenzo
Buy In: 1000m Run
5 ROUNDS:
– 15 Push Ups
– 20 Goblet Squats @8/5kg
– 21 Burpees
Buy Out: 1000m Run

24.02

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

WOD: 4 ROUNDS
– 50/35 cals ROW/BIKE
– 30 Thrusters @ 30/20kg
– 15 Burpees Over The Bar
REST 4 min between rounds.

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

WOD: 4 ROUNDS
– 800m Run
– 30 Thrusters @ @2×12/8kg KB
– 15 Burpees Over The KB
REST 4 min between rounds.

25.02

Good Weather

Warm Up:
2 Rounds:
– 20 Alternating Pike Foot Reaches
– 10 Russian Baby Makers
– 15 PVC Good Morning
– 10 PVC Pass Through

A) 14 min to build up to a heavy single Power Clean and Jerk

B) WOD: Hero WOD ”Grittel”
10 ROUNDS
– 3 Power Clean and Jerks @61/43 kg
– 3 Bar Facing Burpees

Bad Weather

Warm Up:
2 Rounds:
– 20 Alternating Pike Foot Reaches
– 10 Russian Baby Makers
– 15 PVC Good Morning
– 10 PVC Pass Through

A) 14 min to build up to a heavy single Fat Bar Ground to Overhead

B) WOD: Hero WOD ”Grittel”
10 ROUNDS
– 3 Fat Bar G2O @+10/+5kg each side
– 3 Bar Facing Burpees

26.02

Good Weather

Warm Up:
2 Rounds:
– 20 Alternating Pike Foot Reaches
– 10+10 Bottom Squat Alternating Arm Reach
– 10 Cossack Squats
– 10 PVC Pass Through

A) 14 min to build Up to a heavy single Snatch/Power Snatch

B) WOD: 4 ROUNDS
– 21/15 cals ROW/BIKE
– 15 Box Jumps Over
– 3 Snatches/Power Snatches @ 80% of A

Bad Weather

Warm Up:
2 Rounds:
– 20 Alternating Pike Foot Reaches
– 10+10 Bottom Squat Alternating Arm Reach
– 10 Cossack Squats
– 10 PVC Pass Through

A) 3 Giga Sets:
– 8+8 Heavy DB/KB Bent Over Row
– 8+8 Goblet Hold Reverse Lunges (heavy)
– 8 Heavy Fat Bar Push Press
Rest ±90 sec

B) WOD: 4 ROUNDS
– 400m RUN
– 15 KB Swings USA @16/12kg
– 3 Heavy DBall OVer Shoulder Clean RPE 8

27.02

Good Weather

Warm Up:
2 Rounds:
– 10 Narrows Stance Air Squats
– 10 PVC Good Mornings
– 10 Pike Push Ups
– 10+10 Shoulder Banded press

WOD: 3 ROUNDS
– 30/21 cal Row/Bike
– 15 Deadlifts
– 30/21 cal Row/Bike
– 12 Cleans
– 30/21 cal Row/Bike
– 9 Push Jerks
RX=61/43 kg
30/21 cal row = 400m Run

Bad Weather

Warm Up:
2 Rounds:
– 10 Narrows Stance Air Squats
– 10 PVC Good Mornings
– 10 Pike Push Ups
– 10+10 Shoulder Banded press

WOD: 3 ROUNDS
– 400m Run
– 15 Deadlifts
– 400m Run
– 12 Front Squats
– 400m Run
– 9 Push Jerks
RX=+10/+5 kg on each side.

28.02

Good Weather

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

A) CORE WORK:
2 Giga Sets:
– 30 sec Side Plank L/R
– 20 Russian Twists @15/10kg plate
– 10 V-Ups

B) 8-10 Min to practice/ prepare/build up to moderate weights your chosen
movement your would like to attempt on part C2.

C1) WOD: 9 min AMRAP
– 10/8 cal BIKE/ROW
– 35 DU / 70 Single Unders
– 8 Burpees

IMMEDIATELY INTO:

C2) 6 min to establish a heavy single/PR of chosen movement:
– Clean / Power Clean
– Snatch / Power Snatch
– Clean and Jerk

Bad Weather

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

A) CORE WORK:
2 Giga Sets
– 30 sec Side Plank L/R
– 20 Russian Twists @15/10kg plate
– 10 V-Ups

B) 8-10 Min to practice/ prepare/build up to moderate weights your chosen
movement your would like to attempt on part C2.

C1) WOD: 9 min AMRAP
– 100 m Run
– 35 DU / 70 Single Unders
– 8 Burpees

IMMEDIATELY INTO:

C2) 6 min to establish a heavy set of chosen movement:
– 3 RM Deadlift
– 3 RM Front Squat
– 3 RM Shoulder to Overhead
Fat bar only.