Workout of the day

Programming

Sunday 19/09

Skill of the day

Bodybuilding

3x 45"ON/15" OFF

1) Barbell Floor press

2) Barbell Bent over row

3) Strict press


Workout of the day

20' EMOM

1) Max cal Machine

2) Rest

3) 60s AMRAP

5 DBs Thrusters @22.5/15kg + 5 Burpees over DB

4) Rest

INT:

DB 17.5/12.5kg

SC:

DB 10/8kg

Monday 20/09

Skill of the day

Weightlifting

10' EMOM

1 Power Snatch + 1 Hang Snatch

@70% 1RM P. SNATCH


Workout of the day

RX:

8' AMRAP

72 Double Unders

12 Toes 2 Bar

6 Hang Power Snatch @70/47.5kg

Rest 2 minutes

8' AMRAP

12 Burpees to touch

12 Toes 2 Bar

12 Hang Power Snatch @40/30kg

INT:

40 DU

Leg Raise

60/40kg

SC:

75 Single Under

Knees Up

40/30kg

Tuesday 21/09

Skill of the day

Gymnastics

8' EMOM

X* Bar/Ring Muscle Up

X* = 15-20% of 5 minute max test from Monday 30th August or a 7 RPE

INT:

Banded Muscle Up

SC:

C2B/Pull Up (Banded)


Workout of the day

RX:

3x 3' AMRAP

21/18 Cal Row

18 KB Swings 24/16kg

Max Burpee box jump overs @ 24/20" in remaining time

- Rest 1min

INT:

15/12 Cals

KB 16/12kg

SC:

12/10 Cals

KB 12/8kg

Wednesday 22/09

Skill of the day

Strength

Every 4' For 16'

Build to a 4RM Back Squat


Workout of the day

RX:

"Grace" with a twist*

For Time: (8' cap)

30 Clean and jerks 60/42.5kg

*Everytime you break complete 10 burpees over the bar

INT:

50/35kg

SC:

40/30kg

Thursday 23/09

Skill of the day

Gymnastics

HSPU

00-5min

Find a max effort Kipping HSPU

5-6min REST

6-12min EMOM

- 45-55% of Max

INT:

Up to 2x abmats

SC:

Box HSPU


Workout of the day

RX:

20' AMRAP

500/1000m Row/Bike

50 Lunges

40 Air Squats

30 Sit Ups

20 Push Ups

(Add weight optional)

Friday 24/09

Skill of the day

Strength

12 minute window:

Build to heavy complex

Deadlift + Clean + Hang Clean + Jerk


Workout of the day

RX:

4 RFT: (12' cap)

10 DB Devil Press 22.5/15kg

15/12 Cals Machine

20 Box Jump Over 24/20"

INT:

DB 17.5/12.5kg

12/10 Cals

SC:

DB 10/8kg

10/8 Cals

box 20/16"

Saturday 25/09

Workout of the day

RX:

"Chunky"

In pairs split work as you wish unless syncro is stated;

25' AMRAP

60 Squat cleans 60/42.5kg

60 Syncro Burpees Over

60 Pull ups

60 S2O 60/42.5kg

INT:

50/35kg

SC:

40/30kg

Banded PU

Sunday 26/09

Skill of the day

Strength

1) Every 2:30 minutes x 4

10/10 Single arm DB Press

10/10 DB Reverse Lunges

2) Every 2:30 minutes x 4

10/10 Single arm DB bent over rows

20 Deadbugs


Workout of the day

RX:

10' AMRAP

20 Russian KB Swings 24/16kg

20 Single leg V-ups

20 Down Up (burpee with no push/no jump)

INT:

KB 16/12kg

SC:

KB 12/8kg

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