Programming 10.07

TESTING WEEK

1rm front squat, 1rm clean and jerk, 2k row and grace will be retested at the end of the new cycle and the person with the most progress wins a one month free membership.

10:15 Sunday will be a chance to test anything you miss in the week.

Monday 10.07


Strength:

18 mins

Build to 1rm front squat and back squat

Or 

Every 3 mins x 6

6 front squats

Workout:

500m row/ski 


5 rounds

10 KB deadlifts

10 burpees

500m row/ski

RX: 32/24kg

L2: 24/16kg

L1: 16/12kg

15 min cap

*35 cal bike option if more than 10 in class

Tuesday 10.08

Strength:

18 mins

10-1 strict press

1-10 pull ups

*same weight throughout

Workout:

AMP triangle

EMOM 18

Bike

Ski 

Row

RX: 14/12

L2: 12/10

L1: 10/8

*if you completed at RX last time, add a cal on.

**score is total calories but doesn’t really count if you start on 14s and end on 8s. Rather you hit the same number consistently.

Wednesday 10.09

Start workouts on 20, 35 and 50.

2k row


800m run


Grace


Thursday 10.10

Strength:

15 mins

1rm deadlift

Or

Every 90 seconds x 10

1 deadlift

Workout:

150/125 cals 

*every 2 mins 7 DB front squats + 7 sit ups

**start squats from 0

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

20 minute cap

Friday 10.11

Strength:

18 mins

1rm clean + jerk

Or 

Every 3 mins x 6

1 clean + 1 hang clean + 2 jerks

Workout:

Every 3 mins x 6

15/12 cal ski

12 DB push press

9 burpee plate jumps

RX: 50/35lbs, 7/6 45lbs plates

L2: 35/25lbs, 5/4 45lbs plates

L1: 25/15lbs, 3/2 45lbs plates


Saturday 10.12

3k row

*swap every 200m

**200m run after each effort

In ‘synchro pairs’ - 8 rounds each

10 DB snatch

10 SA DB OH lunges

10 SA push press

3k ski

*swap every 200m

**200m run after each effort


Sunday 10.13

A1) S/A OH alt kneel to lunge

X3 14reps

A2) Arnold Press

X3 8-10 x32X1

B1) Sumo Deadlift

X3 10 reps increase weight

B2) Quadruped S/A row

X3 8/side

B3) Front leaning rest

X3 1min

C) 3rds

10 Kb renegade rows alt

10 dual KBS

10 KB front squats