NEW BLOCK 

PROGRAMMING WEEK 3 of 4 

10^th – 15^th August 

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Monday: Overhead pressing  

Tuesday: Front Squat 

Wednesday: Gymnastics / Bodyweight  

Thursday: Olympic lifting (Snatch) 

Friday: Aerobic / Engine  

Saturday: Sumo Deadlift 

Have a great week team! 🙂

MONDAY 10^th AUGUST 

PRESSING 

SKILL: 

Split jerk 

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STRENGTH: 

12 mins to Build in the complex (Taken from the floor) 

Build to something that is challenging but not a max. RPE 8/10. 

3 Push press + 2 Push jerks + 1 Split jerk 

(weight will be tough on the push presses, and much easier on the jerks)  

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WOD: 

For Time (with a Partner) 

Can split the work however you like, Down/Ups must be synchro.  

BUY IN: 

100 Double-Unders / 200 SU 

Then, 12 Rounds of: 

12 Alternating Dumbbell Snatches 22.5/15kg 

20 Air Squats 

16 Russian KB swings   

BUY OUT: 

40 Synchro Down/Ups 

TUESDAY 11^th  

SKILL: 

Hang power clean 

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STRENGTH: 

15 mins to build in the complex 

1 Hang power clean + 4 Front squats @ tempo 31X1 + 1 power clean 

(1 sec pause at the bottom of squat. Put the bar down after the front squats and perform a quality power clean to finish the complex.) 

Looking for quality movement here, building on from last week. 

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WOD: 

3 rounds for time  

30 Medicine ball squat to overhead throw (see video below)

12 Handstand push-ups 

15 Power cleans 50/35kg  

WEDNESDAY 12^th  

SKILL: 

Kip Swing and Kipping Pull Up mods 

(only half the class on rig at one time, ensure social distancing measures are maintained when switching) 

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STRENGTH: 

Pulling  

EMOM 10 

Min 1: 15 seconds of kip swing practice + 15 seconds of kipping pull ups / jumping / toe nail 

Min 2:  15 seconds of scapula push-ups + 15 seconds straight arm plank  

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WOD: 

‘Cindy’s Cousin’ 

20 min AMRAP 

5 Burpees 

10 Push ups 

15 Air squats 

THURSDAY 13^th  

STRENGTH: 

Power snatch + Overhead squat 

15 mins to build in the complex- 

1 Snatch high pull + 1 Power snatch + 1 Overhead squat 

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WOD: 

‘Betty’ 

5 Rounds For Time- 

12 Push Presses (60/42.5kg) 

20 Box Jumps (24/20 in) 

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MOBILITY: 

Shoulders / upper back  

FRIDAY 14^th  

WOD: 

ENGINE / AEROBIC 

E2MOM 30 

Min 0-2: Max metres Run / Row / Bike  

Min 2-4: 16-20 Alternating UpDown DB deadlifts (single arm)

Min 4-6: 30 Jumping air squats  

Score will be total metres 

SATURDAY 15^th  

SKILL: 

Sumo deadlift technique  

STRENGTH: 

Sumo deadlift 

4-4-4-3-3-3 

Build over the 6 sets to a mod/heavy set of Sumo DL. (RPE 8/10.) 

(After every set of sumo DL’s, perform 6-8 single arm DB push press each arm) 

WOD: 

Hero workout 

“DG” 

AMRAP in 10 minutes 

8 Toes-to-KB 

8 Single arm Dumbbell Thrusters 22.5/15 

12 Dumbbell Goblet Walking Lunges 22.5/15kg