#PEMPELFORCE 

Dear members,

the last training week of the year is coming up. 

We would like to thank you all for an exciting and great year. Enjoy the holidays with your loved ones!

Opening hours on the holidays:

12/24, 12/26, 12/31

  • 10:00 Team WOD + Open Gym
  • 11:15 Team WOD + Open Gym

12/25 and 01/01 closed


TRAINING PROGRAM

Monday, 23/12  

Lift:

5-5-5 Push Press

  • *Set 1 - 30-40% x 5
  • Set 2 - 40-50% x 5
  • Set 3 - 50-60% x 5

*Deload week from Wendler. Reps should be smooth and mechanics perfect.

WOD:

3 SETS

  • 500m Row
  • 400m Run

-Rest 2:00 b/t Sets-


Endurance / Bodyweight

WOD: 

1 Round of each of the 4 Stations

4:00 Min Work, 1:00 Rest between Stations

Station 1:

  • Min 1: 10 Burpees
  • Min 2: 10 KBS

Station 2:

  • Min 1: Max Cal Bike
  • Min 2: Max. Plank

Station 3:

  • Min 1: 10 Sit-ups
  • Min 2: 10 Goblet Squats

Station 4:

  • Min 1: 10 Boxjump Overs
  • Min 2: 10 Push-ups

Tuesday, 24/12 

"12 Days of Christmas Team Special"

Teams of 2

  • 1 Sumo Deadlift High-Pull (22.5/17.5 kg)
  • 2 Thrusters (22.5/17.5 kg)
  • 3 Push Presses (22.5/17.5 kg)
  • 4 Power Cleans (22.5/17.5 kg)
  • 5 Power Snatches (22.5/17.5 kg)
  • 6 American Kettlebell Swings (32/24 kg)
  • 7 Pull-Ups
  • 8 Knees-to-Elbows
  • 9 Box Jumps (24/20 in)
  • 10 Double-Unders
  • 11 Burpees
  • 12 Overhead Walking Lunges (22.5/17.5kg)

 Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.

Score is the total amount of time it takes to complete the full 364 repetitions.


 Wednesday, 25/12    

Closed - Enjoy some time with your family and friends. Merry Christmas!


Thursday, 24/12

TEAM WOD CHRISTMAS SPECIAL

AMRAP x 15 MINUTES

PA 1:

  • Bike/Row for max. meters

PA 2: 

  • 5 Power Snatch
  • 10 Pull-ups
  • 15 Sit-ups

Score = Meters on Bike/Rower


Friday, 27/12

Lift:

5-5-5 Front Squat

  • *Set 1 - 30-40% x 5
  • Set 2 - 40-50% x 5
  • Set 3 - 50-60% x 5

*Deload week from Wendler. Reps should be smooth and mechanics perfect.

WOD: 

FOR TIME

21-15-9

  • Thruster 
  • Burpees to Target 

-9:00 Hard Cap-


Saturday, 28/12

Team WOD:

IN TEAMS OF 2...

4 ROUNDS FOR TIME*

  • 20 Deadlift (275/185)|(185/135)
  • 40 Toe 2 Bar
  • 60 Cal Row

*P1 works while P2 rests. Workout must be completed in order. Split reps b/t partners any way.

-32:00 Time Cap-


Comp Class

A. LIFT

EMOM UNTIL FAILURE*

  • 2 Power Clean + 1 Hang Power Clean + 2 Push Jerk + 1 Split Jerk (155/105)

*If you fail before minute 5, rest 1:00 then complete 3 more rounds for quality.

-15:00 Hard Cap-

B. TEAM WOD

IN TEAMS OF 2...

4 ROUNDS FOR TIME*

  • 20 Deadlift (275/185)|(185/135)
  • 40 Toe 2 Bar
  • 60 Cal Row

*P1 works while P2 rests. Workout must be completed in order. Split reps b/t partners any way.

-32:00 Time Cap-

C. STRENGTH / SKILL

FOR QUALITY

  • Practice HS Walk

Sunday, 29/12

CLOSED!