#PEMPELFORCE 19/20 

TRAINING WEEK 1-4


Monday, 29/4 

Lift: Deadlift

  • 21-15-9 Reps (unbroken)
  • 3 Min. Rest between Sets
  • Review weights from 16.4. and go up slightly (45,50,55%)

WOD: For Time (10 Min. Cap)

  • 100 Thruster (30/20)
  • EMOM = 3 Strict HSPU / 5 Pike Pushups / 7 Pushups

Gymnastics

  • Focus: T2B Week 1

Tuesday, 30/4  

WOD: Team of 2 - AMRAP 40

  • A = Row for Max Meter
  • B = 800 m Run
  • Switch everytime Partner gets back from Run

Foundation Weightlifting: 

  • Focus Clean & Jerk

Wednesday, 1/5   

WOD: Team of 2 - 30 Minute Time Frame

  • Part 1 = A does 30 Wallballs, 20 Pullups, 10 Devils Press, then switches to Partner B
  • Part 2 = A does 30 Wallballs, 20 T2B, 10 Devils Press, then switches to Partner B
  • Part 3 = A does 30 Wallballs, 20 Dips, 10 Devils Press, then switches to Partner B
  • In Remaining Time = Heavy Sandbag Carry AFAP

Thursday, 2/5

Gymnastics: Ring Muscle Up & Progressions (30 Min.)

  • 3 x 30 Sec. False Grip Ring Hang
  • 3 x 10 Kipping Swings 
  • 3 x 7 Hip to Ring Swings
  • 3 x 5 Ring Muscle Ups / Low Ring Transition Practice

WOD: "Tom" - For Time

  • 200 m Ski Erg
  • 30 DB Snatches
  • 400 m Row
  • 30 DB Snatches
  • 0.6 Miles Bike
  • 30 DB Snatches

Endurance:

  • Focus Aerobic Capacity

Friday, 3/5

Lift: E2MOM x 10 Minutes (5 Sets)

  • 15 Front Squats @ 42.5% or slightly heavier than 18.4.

WOD: AMRAP 15

  • 30 Hang Power Cleans
  • 15 Burpees
  • 30 Push Press
  • 15 Burpees
  • Start at 40/30 and increase weight by 5/2.5 after every completed round

Saturday, 4/5

TEAM WOD SATURDAY 

AMRAP 25 - Team of 2

  • 10 Rounds of 4 Sandbag Cleans, 8 Burpees over Sandbags (immediately into...)
  • 10 Rounds of 4 Sandbag Squats, 8 Jumping Lunges (immediately into...)
  • 10 Rounds of 4 Sandbag S2O, 8 Pullups 

Sunday, 5/5

CLOSED!