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Programmering v 32

V 32Måndag

Workout of the Day

A.

Four sets of:

Push Press x 3-5 reps

Rest 90 seconds

Strict Weighted Pull-Ups x 3-5 reps

Rest 90 seconds

B.

600 Meter Partnered Farmer’s Carry

Teams of two must move as much weight as possible 600 meters in a farmer’s carry. Every time the weight touches the ground or partners change roles (from working to resting), each partner must perform 5 burpees.
Tisdag

Workout of the Day

A.

Teams of three must complete a total of 4 sets each as quickly as possible of:

Row 500 Meters

5 Hand-Release Push-Ups

10 Box Jumps (24″/18″)

5 Hand-Release Push-Ups

10 Box Jumps (24″/18″)

5 Hand-Release Push-Ups

10 Box Jumps (24″/18″)

Run 400 Meters

Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.
Onsdag

Workout of the Day

A.

Five sets of:

Complete as many rounds and reps as possible in 3 minutes of:

3 Pull-Ups

6 Burpees

9 Kettlebell Swings

Rest 3 minutes between sets.
Torsdag

Workout of the Day

A.

Three sets of:

Bulgarian Split Squat x 8-12 reps

Rest 30 seconds

Strict Handstand Push-Ups x Max Reps

-OR-

Wall Climbs x 5 reps

-OR-

Nose-to-Wall Handstand Hold x 60 seconds

Rest 3 minutes

B.

“Annie”

Rounds of 50, 40, 30, 20 and 10 reps of:

Double-Unders

Anchored Sit-Ups
Fredag

Hero

Bradshaw
Lördag

Workout of the Day

A.

Every 2 minutes, for 16 minutes (8 sets):

2-Position Clean

(mid-thigh, and then from the floor)

B.

In teams of two, with only one person working at a time, perform 30 reps each for time of:

135/95 lb Ground to Overhead

Immediately followed by…

In teams of two, with only one person working at a time, perform 40 reps each for time of:

Toes to Bar

Partition your reps as you see fit.
Lördag

Workout of the Day

A.

Take 15 minutes to build to a heavy Split Jerk

B.

Complete as many rounds and reps as possible in 5 minutes of:

5 Burpees

5 Pull-Ups

(chest-to-bar pull-ups for advanced athletes)

Rest exactly 5 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:

6 Ring Dips

9 Box Jump Overs (24/20″)