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Weekly Programme
MONDAY
FUNCTIONAL FITNESS
NO WOD
LUNCHFIT
NO WOD
ENGINE
WARM UP - 8 MINS
1 MIN CARDIO
3 MINS DYNAMIC STRETCHES
4 MINS - AMRAP MOVEMENT WARM UP BUILD IN WEIGHT & INTENSITY
WOD - 40 MINS
4X 8 MINS ON / 2 MINS OFF
620M RUN
10 TTB
20 SINGLE DB PUSH PRESS
30 LUNGES
20 SINGLE DB PUSH PRESS
10 TTB
ME WALL BALLS IN REMAINING TIME - SCORE TOTAL WALL BALL REPS
TUESDAY
FUNCTIONAL FITNESS
WARM UP (10MIN)
:30 WRIST STRETCH
10 T HIP OPENER
10 KNIGHT TO HAMSTRING
10 SHOULDER DISLOCATIONS
-
3 REPS WITH A STICK
DIP N DRIVES
HIGH PULLS
HANG MUSCLE SNATCH
HANG POWER SNATCH
SNATCH BALANCE/OHS
-
WITH AN EMPTY BARBELL
3 POSITION SNATCH
-
HIP CREASE
-
TOP OF KNEE
-
GROUND
BUILD TO STARTING WEIGHT
STRENGTH
6 X E2MOM
3 POSITION SNATCH
BUILDING IN WEIGHT
WOD
~14:00 AMRAP~
6 SNATCH
9 BURPPEE OVER BAR
12 CAL ROW
BB: 50/35KG
LUNCHFIT
WARM UP (8MINS)
:30 WRIST STRETCH
10 T HIP OPENER L/R
10 KNIGHT TO HAMSTRING
10 SHOULDER DISLOCATIONS
-
3 REPS WITH A STICK
DIP N DRIVES
HIGH PULLS
HANG MUSCLE SNATCH
HANG POWER SNATCH
SNATCH BALANCE/OHS
-
WITH AN EMPTY BARBELL
3 POSITION SNATCH
-
HIP CREASE
-
TOP OF KNEE
-
GROUND
BUILD TO STARTING WEIGHT
STRENGTH
5 X E2MOM
3 POSITION SNATCH
BUILDING IN WEIGHT
WOD
~14:00 AMRAP~
6 SNATCH
9 BURPPEE OVER BAR
12 CAL ROW
BB: 50/35KG
WEDNESDAY
FUNCTIONAL FITNESS
WARM UP (10MIN)
:30 SQUAT HOLD
:30 COUCH STRETCH L&R
10 T-HIP OPENER
10 AIR SQUATS
10 BANDED CHEST OPENERS
10 TENSION SWINGS
10 CALF CYCLES
20 DOUBLE TAPS
-
5 BACK SQUATS
BUILDING IN WEIGHT
STRENGTH
5 X EVERY 2:00 MINS
5 BACK SQUAT
@80% OF 1RM
WOD
FOR TIME 14:00 CAP
~5 ROUNDS~
5 C2B/BMU
50 DOUBLE UNDERS
5 FRONT SQUATS
BB 60/40KG
LUNCHFIT
WARM UP (8MIN)
:30 SQUAT HOLD
:30 COUCH STRETCH L&R
10 T-HIP OPENER
10 AIR SQUATS
10 BANDED CHEST OPENERS
10 TENSION SWINGS
10 CALF CYCLES
20 DOUBLE TAPS
-
5 BACK SQUATS
BUILDING IN WEIGHT
STRENGTH
5 X EVERY 1:30 MINS
5 BACK SQUAT
@80% OF 1RM
WOD
FOR TIME 14:00 CAP
~5 ROUNDS~
5 C2B/BMU
50 DOUBLE UNDERS
5 FRONT SQUATS
BB 60/40KG
ENGINE
WARM UP - 8 MINS
1 MIN CARDIO
3 MINS DYNAMIC STRETCHES
4 MINS - AMRAP MOVEMENT WARM UP BUILD IN WEIGHT & INTENSITY
WOD - 40 MINS
AMRAP 5-10-15-20-25 ETC
BURPEE BOX JUMP OVERS
AB MAT SIT UPS
CALS
50M FARMERS CARRY AFTER EACH ROUND
THURSDAY
OPEN GYM - FUNCTIONAL FITNESS
WARM UP
~10 MIN AMRAP ~
10 CALS
:30 SQUAT HOLD
:30 WALL HING
10 LEG SWINGS
10 AIR SQUATS
5 SHUTTLE RUNS
10 BURPEES
10 KB SWINGS (RUSSIAN)
WOD
30 MIN EMOM
MAX EFFORT AT EACH STATION
~5 ROUNDS~
1. WALL BALLS
2. SHUTTLE RUNS (20M)
3. BURPEE TO TARGET
4. KB SWINGS
5. CALS
OPEN GYM - LUNCHFIT
WARM UP
~5 MIN AMRAP ~
7 CALS
10 AIR SQUATS / WALL BALLS
5 SHUTTLE RUNS
5 BURPEES
10 KB SWINGS (RUSSIAN)
WOD
25 MIN EMOM
MAX EFFORT AT EACH STATION
1. WALL BALLS
2. SHUTTLE RUNS (20M)
3. BURPEE TO TARGET
4. KB SWINGS
5. CALS
FRIDAY
FUNCTIONAL FITNESS
WARM UP (10MIN)
1:00 CARDIO
10 T-HIP OPENERS
10 BANDED SHOULDER PRESS
:30 WRIST STRETCH
-
3 REPS OF EACH WITH A STICK/EMPTY BARBELL
CLEAN GRIP DEADLIFT
MUSCLE CLEAN
LOW HANG CLEAN
FRONT SQUAT
TALL SPLIT JERK
PUSH PRESS
POWER JERK
-
1 CLEAN & JERK
BUILDING IN WEIGHT
STRENGTH
6 X E2MOM
1 CLEAN & JERK
BUILDING IN WEIGHT
WOD
5 X E3MOM
200M RUN INTO
COMPLEX:
1 DEADLIFT
1 HANG CLEAN
1 FRONT SQUAT
BUILDING IN WEIGHT
LUNCHFIT
WARM UP (8MINS)
1:00 CARDIO
10 T-HIP OPENERS
10 BANDED SHOULDER PRESS
:30 WRIST STRETCH
-
3 REPS OF EACH WITH A STICK/EMPTY BARBELL
CLEAN GRIP DEADLIFT
MUSCLE CLEAN
LOW HANG CLEAN
FRONT SQUAT
TALL SPLIT JERK
PUSH PRESS
POWER JERK
-
1 CLEAN & JERK
BUILDING IN WEIGHT
STRENGTH
5 X EVERY 1:30MINS
1 CLEAN & JERK
BUILDING IN WEIGHT
WOD
5 X E3MOM
200M RUN INTO
COMPLEX:
1 DEADLIFT
1 HANG CLEAN
1 FRONT SQUAT
BUILDING IN WEIGHT
ENGINE
WARM UP - 8 MINS
1 MIN CARDIO
3 MINS DYNAMIC STRETCHES
4 MINS - AMRAP MOVEMENT WARM UP BUILD IN WEIGHT & INTENSITY
WOD - 40 MINS FOR TIME
BUY IN - 100 CALS/1KM RUN
BREAK UP REPS AS YOU WISH
100 KB SWINGS
100 DB BENCH PRESS
100 RING ROWS
BUY OUT - 100 CALS/1KM RUN
SATURDAY
GAME
WARM UP (10 MIN AMRAP)
1:00 CARDIO
:30 DEADHANG
:30 WALL HINGE
:30 HANDSTAND HOLD
3 LYING ROPE CLIMBS
-
1 ROPE CLIMB
1 WALL WALK
50M FARMERS CARRY AT WOD WEIGHT
WOD - PAIRS
FOR MAX CALS 25:00MIN CAP
BUY IN:
~10 ROUNDS~
2 ROPE CLIMBS
4 WALL WALKS
100M FARMERS CARRY
(2 X 50M)
INTO
MAX EFFORT CALS
(ALL REPS SHARED)
CORE FINISHER
MAX EFFORT PLANK