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Programming Outside WOD Week 15

  • apr 11, 2021
  • superadmin

12.04

Good Weather

A) 5 x 5 Push Press (Build Up)
* after each set perform 10 V-Ups
CAP:14

B) WOD: 10 ROUNDS
– 5 Hang Power Cleans and Jerk @50/35kg
– 10 Air Squats
CAP: 11

Bad Weather

A) 5 x 10 DB Push Press (Same weight across)
* after each set perform 10 V-Ups

B) WOD: 10 ROUNDS
– 5 DB Hang Power Clean and Jerks @2×22.5/15kg
– 10 Air Squats

13.04

Good Weather

A) 3 Giga Sets:
– 8+8 Half Kneeling DB Shoulder Press
– 10+10 Side Plank rotation and reach with small plate
– 30 Calf Raises with DB (total)
CAP:12

B) WOD: FOR TIME
50-40-30-20-10
– Double Unders / 2x Single Unders
– Alternating DB Snatches @22.5/15kg
– After each set run 200m
CAP: 16

Bad Weather

A) 3 Giga Sets:
– 8+8 Half Kneeling DB Shoulder Press
– 10+10 Side Plank rotation and reach with small plate
– 30 Calf Raises with DB (total)
CAP:12

B) WOD: FOR TIME
50-40-30-20-10
– Double Unders / 2x Single Unders
– Alternating DB Snatches @22.5/15kg
– After each set run 200m
CAP: 16

14.04

Good Weather

A) Perform complex for max load:
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
CAP: 16

B) WOD: FOR TIME
21 Front Squats
400m Run
15 Front Squats
400m Run
9 Front Squats
400m Run
RX=43/30kg
CAP:10

Bad Weather

A) 3 Giga Sets:
– 10+10 DB Bent Over Rows
– 10+10 Split Squats with DB
– 12 Curtsy Squats (weighted)
CAP:15

B) WOD: FOR TIME
21 DB Front Squats
400m Run
15 DB Front Squats
400m Run
9 DB Front Squats
400m Run
RX=2×22.5/15kg
CAP:10

15.04

Good Weather

A) FOR QUALITY:
– 1x 200m Farmers Carry Left
– 1x 200m Farmers Carry Right
– 1x 400m Farmers Carry (both arms)
Try to go AHAP on each set
CAP:14

B) WOD:
3 min AMRAP
20 Burpees Box Jump Over + Max Alternating Snatches
1 min REST
Repeat 3 times.
RX=22.5/15kg

Bad Weather

A) FOR QUALITY:
– 1x 200m Farmers Carry Left
– 1x 200m Farmers Carry Right
– 1x 400m Farmers Carry (both arms)
Try to go AHAP on each set
CAP:14

B) WOD:
3 min AMRAP
20 Burpees Broad Jump (approx 1m in front) + Max Alternating Snatches
1 min REST
Repeat 3 times.
RX=22.5/15kg

16.04

Good Weather

WOD: 28 min AMRAP
– 30/21 cal Row or Bike
– 30 Russian KB Swings @24/16kg
– 30 Reverse Lunges @24/16 kg
– 400m Run

Bad Weather

WOD: 28 min AMRAP
– 100 Double Unders / 200 Single Unders
– 30 Russian KB Swings @24/16kg
– 30 Reverse Lunges @24/16 kg
– 400m Run

17.04

Good Weather

A) Build up to a heavy DOUBLE:
Snatch / Power Snatch
CAP:15

B) WOD: Every 3 min x 4:
– 250/200m Row
– 12 OHS @ 35/25kg
TIME LEFT = REST

Bad Weather

A) FOR QUALITY:
3 x 12 Alternating SeeSaw Press
3 x 12 Tempo Double DB/KB Squats 3-3-X-1

B) WOD: Every 3 min x 4:
– 200m Run
– 14 Double DB/KB Front Rack Lunges @2×20/12kg
TIME LEFT = REST

18.04

Good Weather

A) 5 x 5 Pendlay Rows (Build Up)
* after each set perform 10 Barbell Roll Outs

B) WOD: FOR TIME
700m Run
12 Deadlifts
700m Run
9 Deadlift
700m Run
6 Deadlifts
RX=120/85kg

Bad Weather

A) 5 x 10-12 Bent Over Rows (Build Up) use DB/KB
* after each set perform 1 min plank

B) WOD: FOR TIME
700m Run
15 DB Burpees Deadlift
700m Run
12 DB Burpees Deadlift
700m Run
12 DB Burpee Deadlift
RX=2×22.5/15kg