#PEMPELFORCE 

TRAINING PROGRAM

Monday, 28/10 

WOD:

For Time

  • 1000 m Row or Ski / 2 Mile Bike
  • 100 Double Unders
  • 750 m Row or Ski / 1.5 Mile Bike
  • 75 Double Unders
  • 500 m Row or Ski / 1 Mile Bike
  • 50 Double Unders

Endurance / Bodyweight

WOD: 

 EMOM x16

  • 15-20 Wallballs
  • 10-15 Up-Downs
  • 200 m Run
  • 10-15 Pushups

GYMNASTICS

  • Focus: Strict Pullup & Strength Development (3 of 4)

Tuesday, 29/10

Lift:

On a 12 Minute Running Clock build to a heavy Set of

  • 1 Push Press
  • 2 Push Jerks
  • 1 Split Jerk

Bar comes from Ground!

WOD: 

AMRAP 4

  • 4 Jerks
  • 4 Burpees over Bar

- Rest 2:00 

AMRAP 3

  • 3 Jerks
  • 3 Burpees over Bar

Endurance / Bodyweight

WOD:

Team of 2 - AMRAP 8 (YGIG)

  • 8 Pullups / Ringrows
  • 8 Weighted Box Stepovers

- Rest 2:00 

 

Everybody works - EMOM x6

  • :40 Max Tall Plank Alt. Shoulder Taps
  • 20 Hollow Rocks

Foundation Weightlifting

  • Clean & Jerk

Wednesday, 30/10    

WOD:

Part 1:

12-9-6-3-6-9-12 Reps for Time

  • Squat Snatch
  • Strict Pullups

Part 2

Team of 2 - 125 Cal Row or Bike for Time

A works, B rests!


Advanced Weightlifting

  • Clean & Jerks

Thursday, 31/10

Skill:

E2MOM x12

  • 1&2 = 3/3 Turkish Getups
  • 3&4 = Light Practice of Muscle Up or Double Unders

WOD: 

AMRAP x16

  • 400 m Run
  • 30 Air Squats
  • 30 Situps
  • 400 m Run
  • 30 KB Swings
  • 30 Plate Hops
  • 400 m Run
  • 30 Wallballs 
  • 30 Lunges

Endurance / Bodyweight: 

WOD: 

EMOM x15

  • 15 Kettlebell Swings
  • 12/10 Cal Bike
  • 9 DB Goblet Squats

Friday, 1/11

Team WOD: 

"Zachary Tellier" - Hero WOD

Team of 2 - For Time

Round 1

  • 10 Alternating Burpees

Round 2

  • 10 Alt. Burpees
  • 25 Alt. Pushups

Round 3

  • 10 Alt. Burpees
  • 25 Alt. Pushups
  • 50 Alt. Lunges

Round 4

  • 10 Alt. Burpees
  • 25 Alt. Pushups
  • 50 Alt. Lunges
  • 150 Alt. Air Squats

Dear Members,

this is a tough Workout and it will leave you sore for at least a couple of days.

If you plan on doing the Open Workout tomorrow, please take today off!


Saturday, 2/11

Open 20.4

Community Event @ CrossFit 40477

Sign up for free through this Link:

cfopen-week42019.wodifyarena.com