PROGRAMMING WEEK 5 of 6
21st – 26th September
Week 5 of our 6-week Strength/Muscular Endurance focused cycle. 💪
This week’s overview:
Monday: Deadlift / ‘Awful Annie’
Tuesday: Tempo Front squat
Wednesday: Gymnastics
Thursday: Snatch complex
Friday: Engine work / Muscular Endurance
Saturday: Functional Bodybuilding / Partner WOD
MONDAY 21st SEPTEMBER
STRENGTH:
Paused Deadlifts
5 sets of 5 reps
Pause for 2 seconds 2-3 inches off the floor, then drive up. Control the negative phase down – no dropping!
Rest 2 minutes between sets. Build over the sets and aim to finish heavier than last week.
WOD:
‘Awful Annie’
(CF Games online event 7)
For Time
50-40-30-20-10
DU
Weighted Sit ups
5-4-3-2-1
Clean @ 80% of 1RM clean
TUESDAY 22nd
STRENGTH:
Tempo Front squats
Every 3 mins for 5 sets
4-4-3-3-2 (building)
@ tempo 31X1
(Only 1 sec at the bottom this week)
Tempo: (3-1-X-1)
3 second negative. 1 second pause at the bottom. 1 second at the top.
WOD:
For Time
50 Push Presses (42.5/30kg)
70 DB Hang power cleans (22.5/15kg)
50 Wall Ball toss/shots (9/6kg)
Time Cap: 15 minutes
WEDNESDAY 23rd
STRENGTH/SKILL:
EMOM 12
Min 1: 6-10 pull ups (Any variation, choose something you want to work on – strict / jumping / kipping / butterfly)
Min 2: 4-8 HSPU (Strict or kip)*
Min 3: Rest
*only perform kipping HSPU if you can perform at least 1 strict at that level. E.g if you can do 1 or 2 strict with an ab mat, then kipping is fine at that level.
WOD:
16 mins for Quality OR AMRAP
3 wall walks
9 toes to KB
15 box jumps
THURSDAY 24th
STRENGTH:
Power Snatch barbell cycling complex
(touch & go if possible)
Every 90 seconds for 8 sets building (12 mins)
3 x Power Snatch + 1 OHS
WOD:
‘Bell Snatcher’
For Time
12-10-8-6-4-2 Reps of:
Kettlebell Snatches (each arm, alternating)
After every round, perform:
8 Burpees
16 Prisoner Squats
FRIDAY 25th
ENGINE / AEROBIC WOD:
WOD #1
AMRAP 15
20/15 cal row / 200m run / 15/12 cal bike
50 DU / 100 SU
20 Push ups
*REST 5 MINUTES*
WOD #2
AMRAP 15
20/15 cal row / 200m run / 15/12 bike
25 Up-Downs
20 Renegade rows (10 each side)
SATURDAY 26th
STRENGTH:
FBB
3-4 sets for quality
(Rest 60secs)
A1: Standing Single arm DB strict press x 8-12 each arm @ tempo 2020
A2: Heels elevated goblet squats 10-12 reps @ tempo 30X1
WOD:
Partner WOD
20 rounds For Time (10 each)
Partner 1: 1 full round
Partner 2: Sit ups
1 full round of:
42.5/30kg