Programming

19/11/2019

A. Strength (00:15-00:40)

1a) Half-Kneeling Phily Press: 4 x 10 ea. No rest.

1b) Strict Pull-ups: 4 x 6. Rest 60s.

– Rx+ – weighted Pull-ups

2) Warm-up for Metcon x 3 rounds of:
– 5 Box Jumps
– 5 OHS (ascending weight)
– 5 T2B
*Scaling for T2B

B. Conditioning (00:35-00:60)

AMRAP 18:
21 Calorie Row
15 Box Jumps w. step down (24, 20)
9 T2B
21 Overhead Squats (42,5, 30)
Rest 60s after each completed round.
..
….

C. Acessory
Rusin Triset x 2-3 rounds. No rest.

1a) Banded Passthroughs x 10
1b) Banded Facepull-apart x 10
1c) Banded Pull-apart x 10

20/11/2019

A. Skill Practice

Gymnastics Skill – Week #2
Choose 1 Movement to work on 5 minutes
Then,

EMOM 10:
ODD Minutes: 30s of Skill Work of defined Progression from first 5 minutes
EVEN Minutes: 10 Hollow Rocks + 20 Doubleunders

B. Conditioning (00:20- 00:50)

For time:
1,6 km Run (2 big + 2 small) / alternative 2k row /1,7 k ski / 120 cal bike
Then,
5 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
3 Wallclimbs

C. Acessory
1a) Glute March on a Bench: 3 x 20 (total). No rest.
1b) KB Curls: 3 x 20. Rest 60s.

21/11/2019

A. Strength (00:20- 00:55)

1) Seated Dynamic Box Jumps: 5 x 3,
2) Sumo Deadlift against a band: 3 warmup sets then 6 x 3 @65% of 1RM from 21/10 + band resistance, every 60s.
– reset reps
– take 3 sets to build to work set then 6 work sets.

3) Forward + Reverse Lunges: 3 x 16 each (forward + backward = 2 reps). Rest 45s.
L1: DB Split Squats: 3 x 10 ea. Rest 60s.

4) Weighted Plank: Max Load x 30s. Build over the course of 6 sets.

C. Accessory
– Half-Kneeling Hip Flexor Stretch x 60s each

22/11/2019

0. Warmup
build in split stance KB Rows and TGUP into warmup

A. Strength (00:20- 00:40)

1) Push Press: 1RM in 10 sets. Rest 2:00
– Build over the course of 10 sets – sets should look like: 3-3-2-2-1-1-1-1…
– Beginner: 5 x 5 working technique and only adding weight if form permits
2) Review Metcon Movements + Warm-up

B. Conditioning (00:20-00:60)

AMRAP 15 of KB Complex:
20 KBS (24, 16)
20 1-Arm KB Push Press – 10 each arm
20 Split Stance KB Rows – 10 each arm
2 Turkish Get-ups – each side
Rest as needed between rounds

C. Acessory

Banded Pull-through: 4 x 25. Rest 60s.
– sumo stance

 

 

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