‘Welcome back’ block
PROGRAMMING WEEK 4 of 4
17th – 22nd August
Last week of our welcome back to the gym 4-week block. We’ll continue to work through some of the more basic movements and have some fun this week! We’ll then begin a new training cycle to build back some strength that we’ve all lost over lockdown!
Have a great week guys and enjoy the workouts 😊
Monday: Overhead pressing
Tuesday: Front Squat
Wednesday: Gymnastics / Bodyweight
Thursday: Olympic lifting (Snatch)
Friday: Aerobic / Engine
Saturday: Deadlift
MONDAY 17th AUGUST
STRENGTH:
Every 2 mins for 6 sets (12 mins)
Build over the 6 sets
1 Strict press + 1 Push press + 1 Push jerk + 1 Split jerk
(Taken from the floor)
Build to something that is challenging but not a max. RPE 8/10.
WOD:
For Time:
60 push-ups
50 snow angels
40 med ball squat to toss 9/6kg
30 deadlifts @ weight you finished strength with
20 power cleans @ weight you finished strength with
10 shoulder to overhead with weight that you finished strength with
TUESDAY 18th
SKILLS:
Squat clean / hang squat clean
STRENGTH:
15 mins to build in the complex
1 Hang squat clean + 3 Front squats @ tempo 31X1 + 1 Squat clean
(1 sec pause at the bottom of squat. Put the bar down after the front squats and perform a quality squat clean to finish the complex.)
Looking for quality movement here, building on from last week.
WOD:
AMRAP (in a Team of 2) in 20 minutes
50 KB Goblet squats 24/16kg
50 Burpees
50 Box jumps 24/20”
50 USA Kettlebell Swings (24/16kg)
WEDNESDAY 19th
STRENGTH:
Push strength
4 sets
90-120s rest after each
WOD:
5 rounds for quality
20 single arm OH stepping lunges 22.5/15kg (10 each arm)
20 ab mat sit ups
15 arch rocks
THURSDAY 20th
STRENGTH:
Power snatch + Overhead squat
15 mins to build in the complex-
1 Power snatch + 1 Hang power snatch + 1 Overhead squat
WOD:
For time:
21-18-15-12-9-6-3*
Thrusters 40/25kg
*25 DU / 50 SU after every round of thrusters
FRIDAY 21st
Engine / Aerobic
AMRAP 30
8 Single arm Man makers (4 each arm)
16 cals Bike / 20 cal Row / 200m Run
32 Air squats
SATURDAY 22nd
STRENGTH:
Sumo deadlift
4-4-3-3-3-2
Build over the 6 sets to a mod/heavy set of 2 x Sumo DL. (RPE 8/10.)
Build from last week.
(After every set of sumo DL’s, perform 6-8 single arm DB/KB strict press each arm)
WOD:
For Time-
40 Double-Unders
40 Box Step-Ups (24/20 in)
40 Push Presses (35/25kg)
30 Double-Unders
30 Box Step-Ups (24/20 in)
30 Push Presses (35/25kg)
20 Double-Unders
20 Box Step-Ups (24/20 in)
20 Push Presses (35/25kg)
10 Double-Unders
10 Box Step-Ups (24/20 in)
10 Push Presses