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Programming Outside Open Gym Week 9

  • feb 28, 2021
  • superadmin

01.03

Good Weather

Warm Up:
2 Rounds:
– 10 Air Squats
– 10 PVC Good Mornings
– 10 Pike Push Ups
– 10 PVC Pass Through

A) Deadlift
5 x 4 @ 90% / RPE 9 (same weight across all sets)
CAP: 14

B) WOD: 18 min AMRAP
– 11 Hang Power Snatches
– 11 Push Ups
– 11 Thrusters
– 11 Sit Ups
RX= 35/25kg

Bad Weather

Warm Up:
2 Rounds:
– 10 Air Squats
– 10 PVC Good Mornings
– 10 Pike Push Ups
– 10 PVC Pass Through

A) Fat Bar Deadlift
5 x 7 @ 80% / RPE 8 (same weight across all sets)
CAP: 14

B) WOD: 18 min AMRAP
– 11 KB Swings @16/12kg
– 11 Push Ups
– 11 Fat Bar Thrusters +5/Empty
– 11 Sit Ups

02.03

Good Weather

Warm Up:
2 Rounds:
– 10 Push Ups
– 10 Wide Stance Air Squats
– 10 Cossack Squats
– 5 Up Downers

WOD: SMALL MURPH
Buy IN: 700m Run / 875m Row
Then:
– 75 Bent Over Rows @ 50% BW (bar/KB)
– 100 Push Ups
– 150 Air Squats
Buy OUT: 700 m Run / 875m Row

FINISHER:
50/40 strict shoulder press @ 20/15kg*
*every break = 15 Hollow Rocks

Bad Weather

Warm Up:
2 Rounds:
– 10 Push Ups
– 10 Wide Stance Air Squats
– 10 Cossack Squats
– 5 Up Downers

WOD: SMALL MURPH
Buy IN: 700m Run
Then:
– 75 Bent Over Rows @ 50% BW (fat bar/KB)
– 100 Push Ups
– 150 Air Squats
Buy OUT: 700 m Run

FINISHER:
50/40 strict shoulder press @ empty fat bar
*every break = 15 Hollow Rocks

03.03

Good Weather

Warm Up:
2 Rounds:
– 5 Walkouts
– 10 PVC Pass Through
– 10+10 Banded Shoulder Press
– 10 PVC Thrusters

WOD: 5 ROUNDS
– 21/15 cals ROW/BIKE
– 15 Deadlifts
– 9 Front Squats
– 6 Push Press
RX=43/30kg

Bad Weather

Warm Up:
2 Rounds:
– 5 Walkouts
– 10 PVC Pass Through
– 10+10 Banded Shoulder Press
– 10 PVC Thrusters

WOD: 5 ROUNDS
– 400m Run
– 15 Deadlifts
– 9 Front Squats
– 6 Push Press
RX= Fat bar @+10/5 kg on each side

04.03

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) Build up to a heavy complex:
1 Power Clean+3 Front Squats+1 Push Jerk
CAP: 15

B) WOD: ”The Chef”
3 min AMRAP
– 3 Power Cleans @61/43 kg
– 6 Push Ups
– 9 Air Squats
REST 1 MIN
REPEAT x 5

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) Build up to a heavy complex:
5 RM Deadlift with Fat Bar
CAP: 15

B) WOD: ”The Chef”
3 min AMRAP
– 3 Fat Bar Power Cleans @+10/5 kg on each side
– 6 Push Ups
– 9 Air Squats
REST 1 MIN
REPEAT x 5

05.03

Good Weather

Warm Up:
2 Rounds:
– 20 Alternating Pike Foot Reaches
– 10 Air Squats
– 20 Jumping Jacks
– 10 Hollow Rocks

WOD: Hero WOD ”Small”
3 ROUNDS:
– 1000m Row
– 50 Burpees
– 50 Box Jumps
– 800 m Run
You can chose running OR rowing only, personal preferences.
Scale down burpees to 30 so you won’t die if you don’t like them.

Bad Weather

Warm Up:
2 Rounds:
– 20 Alternating Pike Foot Reaches
– 10 Air Squats
– 20 Jumping Jacks
– 10 Hollow Rocks

WOD: Hero WOD ”Small”
3 ROUNDS:
– 800 m Run
– 50 Burpees
– 50 KB Swings @16/12kg
– 800 m Run
Scale down burpees to 30 so you won’t die if you don’t like them.

06.03

Good Weather

Warm Up:
2 Rounds:
– 10+10 Bottom Squat Alternating Arm Reach
– 10 PVC Pass Through
– 10 PVC Overhead Squats
– 10 Greatest Stretch

A) Build up to a heavy complex:
1 Power Snatch + 1 hang Snatch + 2 Overhead Squats
CAP: 15

B) WOD: FOR TIME
18-15-12-9-6
– Power Snatch
– Kcal Row/Bike
– OHS
– Burpees
RX=40/30kg

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) Build up to a heavy complex:
5 RM Push Press with Fat Bar
CAP: 15

B) WOD: FOR TIME
18-15-12-9-6
– Push Press
– Double Unders x 2 / Single Unders x 3
– Front Squats
– Burpees
RX= Fat Bar +10/5 kg on each side.

07.03

Good Weather

Warm Up:
2 Rounds:
– 10 Scapula Push Ups
– 10 PVC Pass Through
– 5 Wide Push Ups
– 10 Strict Sit Ups

A) CORE WORK:
2 Giga Sets:
– 30 sec Plank Hold
– 20 Russian Twists @15/10kg plate
– 10 Hollow Rocks

B) WOD: ”Emma”
Buy IN: 15 Burpees over the bar
THEN:
3 ROUNDS:
– 11 Push Jerks @60/40kg
– 33 AbMat Sit Ups
BUY OUT: 15 Burpees over the bar

Bad Weather

Warm Up:
2 Rounds:
– 10 Scapula Push Ups
– 10 PVC Pass Through
– 5 Wide Push Ups
– 10 Strict Sit Ups

A) CORE WORK:
2 Giga Sets:
– 30 sec Plank Hold
– 20 Russian Twists @15/10kg plate
– 10 Hollow Rocks

B) WOD: ”Emma”
Buy IN: 15 Burpees over the bar
THEN:
3 ROUNDS:
– 11 Fat Bar Push Jerks @15/10 kg on each side
– 33 Sit Ups
BUY OUT: 15 Burpees over the bar