#PEMPELFORCE 

TRAINING PROGRAM

Monday, 2/12  

WOD:

"Rannie"

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

  • Double Unders 
  • Situps **

* 400m Run after every completed Round

** GHD Situps optional 


Endurance / Bodyweight

WOD: 

EMOM x12

  • 12/10 Cal Bike
  • 12 Burpees
  • 12 Ringrows

Post WOD: 

Tabata (8x 20 on / 10 off)

  • Plank to Plate Alt. Taps
  • Glute Bridge Alt. March

Tuesday, 3/12

WOD:

AMRAP 16

  • 36 Air Squats
  • 12 Hang Power Snatches
  • 6 Muscle Ups (Bar or Ring)

Endurance / Bodyweight

WOD:

2 x AMRAP 10

2-4-6-8-10... Reps *

  • Medball Clean
  • Pullups

* 100m Run after every completed Round

- Rest 5:00 - 

Repeat in reverse order, starting with the highest number or Reps you hit in the 1st Round! 


Foundation Weightlifting

  • Snatch

Wednesday, 4/12    

Lift: 

Push Press 

  • 3 @ 65-70%
  • 3 @ 75-80%
  • 3+ @ 85-90% 

WOD:

For Time

  • 50/40 Cal Bike
  • Alternative = 60/50 Cal Row or Ski
  • 50 Up-Downs

Post WOD:

In Teams of 2 - For Time

  • 400 m KB Farmers Carry

Advanced Weightlifting

  • Snatch

Gymnastics

  • Focus: Handstand Walk (1/3)

Thursday, 5/12

WOD: 

4 RFT

  • 5 Boxjumps *
  • 9 Strict Pullups
  • 12 HSPU / Seated DB Press
  • 3 Deadlifts (AHAP)

* Boxjumps increase by 10 every Round (5-15-25-35)  


Endurance / Bodyweight: 

WOD: 

AMRAP 10

  • 20 SA DB Hang Clean
  • 40 Mountain Climbers
  • 60 Double Unders

Post WOD:

2-3 Sets

  • 10/10 DB Hammer Curls
  • 20 Alt. Deadbugs 

Foundation Weightlifting

  • Clean & Jerk

Friday, 6/12

Lift:

Front Squat

  • 3 @ 65-70%
  • 3 @ 75-80%
  • 3+ @ 85-90%

WOD: 

"Point Break"

9-7-5-15-12-9 Reps for Time

  • Front Squat (70/45 kg)
  • Bar Facing Burpee 

Saturday, 7/12

CLOSED - CHRISTMAS PARTY TONIGHT! 

ITS NOT TOO LATE TO SIGN UP!! 

EVEN IF YOU HAVEN'T: SWING BY AND LETS ENJOY EACH OTHERS COMPANY! :)  


Sunday, 8/12

CLOSED!