#PEMPELFORCE 2019/2020 

TRAINING WEEK 2-12

Monday, 23/9 

Lift: 

Deadlift

  • 3-3-3-3-3

Aim for Heavy Set of 3 or 3RM

WOD: 

For Time (TC = 10)

Buy-In: 200 m Run

Into: 3 Rounds

  • 15 Deadlifts
  • 50 Double Unders

Buy-Out: 200 m Run


Endurance / Bodyweight

WOD:

21-15-9 Reps for Time

  • Burpees
  • Situps
  • Pullups
  • Ringrows
  • Dips
  • Pushups

E2MOM = 100 m Sprint Row


GYMNASTICS

  • Focus: Handstand (3/3)

Tuesday, 24/9

Lift:

EMOM x8

  • 2 Power Snatches + 1 Squat Snatch

work as heavy as possible towards the end of EMOM

WOD:

EMOM x21

  • 12 Alt DB Split Snatches
  • 12/10 Cal Bike (15/12 Cal Row)
  • Max Unbroken Wall Balls

Endurance / Bodyweight

WOD:

2 Rounds of the following AMRAPS

1: AMRAP 3

  • 10 Jumping Squats
  • 20 Single Unders

2: AMRAP 3

  • 10 Jumping Lunges
  • 20 Flutter Kicks

3: AMRAP 3

  • 10 Up-Down to Bars
  • 20 Jumping Jacks

1 Min Rest between Stations, repeat twice!


Foundation Weightlifting

  • Snatch

Wednesday, 25/9    

WOD: 

NCFIT BASELINE I

1: On a 12 Min Running Clock

  • Run 1 Mile 
  • Max Meter Row in remaining time

5 MIN REST 

2: AMRAP 12

  • 6 Strict Pullups
  • 12 Hand Release Pushups
  • 18 Situps

POST-WOD (optional):

3 RFQ 

  • Acc. 2 Min L-Sit
  • Acc. 2 Min HS Hold

Advanced Weightlifting

  • Snatch

Thursday, 26/9

Lift: 

EMOM x8

  • 2 Power Clean + 1 Squat Clean

work as heavy as possible towards the end of EMOM

WOD: 

22-16-10 Reps for Time

  • Up-Downs
  • Power Cleans (60/42.5)

POST WOD (optional): 

2x Tabata (8 Rounds of 20 Sec Work and 10 Sec Rest)

  • Hollow Rocks
  • Arch Rocks

Endurance / Bodyweight: 

WOD: 

For Time

1-2-3-4-5-6-7-8-9-10 Reps of 

  • Dbl DB Deadlift

10-9-8-7-6-5-4-3-2-1 Reps of 

  • V-Ups

1-2-3-4-5-6-7-8-9-10 Reps of

  • Box Stepovers

10-9-8-7-6-5-4-3-2-1 Reps of 

  • Cal Bike

Friday, 27/9

Lift: 

Back Squat

  • 5-5-5-5-5

Build to heavy Set of 5 of 5RM

WOD: 

Team of 4 - AMRAP 10

  • Max Cal Bike 
  • 2 People have to be in Plank during the entire 10 Min Window!

Saturday, 28/9

Team WOD

Team of 4 

10-20-30-40-50 Reps for Time

  • 2-Person Sync Burpees
  • 2-Person Sync MB Situps
  • 2-Person Sync KB Thruster
  • 2-Person Sync KB Swings

Competition

1. Conditioning & Recovery

  • 10 Min Bike
  • 10 Min Row
  • 8 Min Bike
  • 8 Min Row
  • 6 Min Bike
  • 6 Min Row
  • 4 Min Bike
  • 4 Min Row
  • 2 Min Bike 
  • 2 Min Row
  • @ Recovery Pace

2. WOD - 4 Sets of 1 Min each

  • Heavy KB Swings
  • Box Jumps
  • Plate OH Lunges
  • Alt. V-Ups

3. Skill Training - HS Walk

4. 3 RFQ

  • 1:00 Max Distance HS Walk
  • 25 Unbroken Wallballs

Sunday, 29/9

CLOSED!