#PEMPELFORCE 2019/2020 

TRAINING WEEK 1-10


Monday, 10/6 

National Holiday - Open Gym available


Tuesday, 11/6  

Skill: 

Rowing Technique

WOD: 

E2MOM x 20 Min (Team of 2 - YGIG)

  • 15/12 Cal Row
  • 12 DB Snatches
  • Max Burpees in remaining time

Directly into:

  • Row as far as possible in 10 Min as a Team of 2, change whenever

Foundation Weightlifting: 

  • Clean & Jerk

Endurance:

Workouts with longer time domains, usually including plenty of Running, Rowing or Biking. No Barbells!


Wednesday, 12/6   

Lift:

Deadlift

  • 21-15-9 Reps unbroken
  • 3 Min Rest between Sets
  • Working Sets around 55-60-65% of 1RM

WOD: 

21-15-9 Reps for Time

  • Wallballs
  • Toes to Bar
  • Weighted Box Stepovers (1 DB, KB or Medball)

Advanced Weightlifting

  • Clean & Jerk

Thursday, 13/6

Acc.: 

4 RFQ

  • 25 Hollow Rocks
  • 30 Sec. Active Hang
  • 25 Arch Rocks
  • 30 Sec. HS Hold (Adv.: Shoulder Taps)
  • 20 Alligators
  • 30 Sec. Support Hold

Skill: 

  • Pistol Squats & Scaling
  • Handstand Pushups & Scaling

WOD:

3x AMRAP 3

  • 3 Handstand Pushups
  • 6 Pistols

Endurance: 

Workouts with longer time domains, usually including plenty of Running, Rowing or Biking. No Barbells!


Friday, 14/6

Skill: 

Clean & Jerk

  • 15 Min to work up to 80-90%
  • Focus on Technique!
  • No Max Out!

WOD:

6 RFT (TC = 32 Min)

  • 10 C&J @ 50% 
  • 20 Situps
  • 300 m Run
  • 40 Double Unders

Saturday, 15/6

WOD: Team of 4 - For Time

  • 200 Sandbag Clean over Box + Burpee Box Climbover
  • E2MOM - 200 m Run for 2 TM

Sunday, 16/6

CLOSED!