Here is the weeks programming. Hope you guys enjoy this week to come
Our weekly overview video is here
Here is the monthly overview
This week we have Pullups on Tuesday, Clean & Jerks on Thursday, and Push Press on Saturday
Monday is a Breathe & Burn Workout & a Glute Finisher. Warmup is Pizza Box Game followed by Medball movements & a shuttle run. Prep is Toes to bar, Doubleunders, & Wallballs. Workout is a Core & Squat heavy “Chipper” . Finisher is Glute/Hip specific prehab. Extra Credit is Lower Body Mobility.
Goal is <25:00
Tuesday is Pullups and a Breathe & Brace Workout. Warmup is rotating through 30 sec of movements. Pullups are 5-7 sets of 2 Weighted Pullups in 15 minutes. Prep is Deadlift review and build to workout weight. Workout is 20 minutes of Heavy Deadlifts & Kipping Pullups finishing with a run, & 1:00 rest after each round. Extra Credit is Aerobic Flushing with Scap work.
Goal is 7+
Wednesday is Heavy Breathing Intervals and a Core Finisher. Warmup is Partner based, focused on Rowing and Airbike. Prep is Thruster and Burpee Review. Workout is two 10 minute intervals starting with a Row/Bike and followed by AMRAP Thrusters/Burpees. Finisher is Hollow Rocks and Archbody Hold Tabata. Extra Credit is Barbell Curls and Diamond Pushups.
Goal is 20+, 30+
Thursday is Clean & Jerks and a Breathe & Burn workout. Warmup is a Kettlebell complex followed by Box Jumps to prep for Clean & Jerks. Clean & Jerks are Build to a heavy Single in 15 minutes. Prep is Front Squat and Handstand Pushup review. Workout is Hang Power Cleans into Front Squats ending with Strict HSPU’s for 5 rounds. Extra Credit is Aerobic Flushing paired with Mobility.
Goal is <8:00
Friday is a Breathe & Burn Workout and a Core Finisher. Warmup is Ring Rows and Kb Deadlifts to target the Back and then Running specific exercises. Prep is Kettlebell Snatch Review and Practice. Workout is Kettlebell Snatches directly into OH Back Step Lunges on one side, then a 200m run before hitting the Kettlebell movements on the other side for 4 rounds. Finisher is Weighted Planks with an AMRAP Plank for 3 rounds. Extra Credit is Shoulder Prehab.
Goal is <20:00
Sunday is Push Press’ and a Breathe & Burn Workout. Warmup is a Partner Medball. Push Press is Building to a heavy Single. Prep is Deadlift and Box Jump Review. Workout is an Open Workout from 2013 with STOH, Deadlifts, and Box Jumps for 10 minutes. Extra Credit is Upper Body Mobility.
And not to forget the usual weekend bootcamps
Also our School Sports Day will be replacing team wod this week