PROGRAMMING WEEK 2 of 4 

Welcome back 4 week block

3^rd – 8^th August 

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Monday: Overhead pressing  

Tuesday: Squat 

Wednesday: Gymnastics / Bodyweight  

Thursday: Olympic lifting (Snatch) 

Friday: Aerobic / Engine  

Saturday: Deadlifts 

Have a great week team! 🙂

MONDAY 3^rd AUGUST 

PRESSING 

SKILL: 

• Push 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. 

1 Strict press + 2 Push Press + 3 Push jerk 

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WOD: 

“Classic Chipper” 

For time: 

60 Box jump overs  24″/20″

50 Sit ups 

40 S.A DB hang power cleans 22.5 / 15kg  

30 Burpees 

20 Shoulder to Overheads 40 / 25kg  

Complete all reps before moving on to the next movement. 

TUESDAY 4^th AUGUST 

STRENGTH: 

15 mins to build in the complex 

1 power clean + 5 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: 

Partner Workout 

5 Rounds for Time (with a Partner)

40 OH stepping lunges 22.5/15kg (1 arm held OH) 

20 Synchro Up-Downs 

40 Medicine ball squat cleans 9/6kg  

WEDNESDAY 5^th AUGUST 

STRENGTH: 

Push

4 sets 

(90-120s rest after each)

3-5 strict HSPU 

5-8 push ups 

Max box dips in 30 seconds  

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WOD: 

(3 x 4 minute AMRAPS) 
 
AMRAP 4 
5 plate thrusters 15/10kg   
10 down-ups 
 
2 minutes rest 
 
AMRAP 4 
10 overhead squats 20/15kg 
5 toes to KB 
 
2 minutes rest 
 
AMRAP 4 
10 Russian KB swings 24/16kg  
15 DU / 30 SU 

THURSDAY 6^th AUGUST 

SKILL: 

Hang power snatch 

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STRENGTH: 

15 mins to build in the complex- 

1 Snatch grip deadlift + 1 Hang snatch high pull + 1 Hang Power snatch  

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WOD: 

‘Groundhog Day’ 

10 Rounds for Time: 

20 Double Unders / 40 SU 

10 PVC pipe / prisoner sit ups 

5 Power Snatches 40/25kg  

FRIDAY 7^th AUGUST 

Aerobic / engine 

WOD: 

AMRAP 30* 

Max metres Bike / Row / Run 

*every 3 minutes starting on 0:00 perform: 

12 air squats 

6 single arm Devils presses 22.5/15kg (1 each side)

SATURDAY 8^th AUGUST 

STRENGTH: 

Deadlift 

5 sets of 4 reps building from last week @ tempo 31X2 

No more than RPE 8/10 

Control the down phase of the lift and focus on great form. Increase from last week. 

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WOD: 

For time 
10-9-8-7-6-5-4-3-2-1 

 
Single arm DB/KB snatches 22.5/15kg 
Hand release Push ups 

Goblet step ups 22.5/15kg