TRAINING PROGRAM

MONDAY, 10/2   

LIFT

Deadlift

  • Build to heavy 5-Rep

WOD

"Christine"

3 RFT

  • 500 m Row / 400 m Run
  • 12 Deadlifts (@ BW)
  • 21 Box Jumps (24/20)

ENDURANCE/BODYWEIGHT

WOD

AMRAP x12

  • 21 Situps
  • 15 Pike Pushups
  • 9 Ring Rows

Post WOD

Core Work


ADVANCED WEIGHTLIFTING

Focus: Clean & Jerk


GYMNASTICS

Focus: Ring Muscle Up


TUESDAY, 11/2 

Lift:

5 Sets of S2O Complex

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

WOD:

EMOM x12

  • 7 Push Press + Max Push Jerk (50/35)
  • 5 Burpees + Max Double Unders

ENDURANCE/BODYWEIGHT

WOD

EMOM x 30

  • 1: Max Wallballs
  • 2: Max Tuck Ups
  • 3: Max Wall Sit
  • 4: Max Mountain Climbers
  • 5: Rest 

:45 Sec of Work Max!


FOUNDATION WEIGHTLIFTING

Focus: Clean & Jerk


WEDNESDAY, 12/2  

WOD:

AMRAP 7 

  • 1-2-3-4... Bar Muscle Ups
  • 2-4-6-8... Hang Power Clean (70/47.5)

- REST 3:00 MIN - 

AMRAP 5

  • Pick up where you left off in Part 1

Post WOD:

3 Sets

  • 30 MB Russian Twists or 15/15 Throws
  • 20 Weighted Glute Bridges

GYMNASTICS

Focus: Bar Muscle Up 


ADVANCED WEIGHTLIFTING

Focus: Snatch


THURSDAY, 13/2

WOD

AMRAP 35

  • 400 m Run
  • 500 m Row
  • 1 Mile Bike
  • 20 Perfect Pushups
  • 30 Situps
  • 40 Walking Lunges
  • 1:00 Min Athlete Choice*

*Athlete Choice (Pick one or mix it up):

  • Hollow Hold / Rocks
  • Plank Hold / Shoulder Taps
  • Deadbugs
  • Quad Heel Touches
  • Sit-Thrus

 


ENDURANCE/BODYWEIGHT

WOD:

10 RFT

  • 100 m Run
  • 30 Russian Twists
  • 20 Alt. DB Front Rack Lunges

FOUNDATION WEIGHTLIFTING

Focus: Snatch


FRIDAY, 14/2 

WOD

"Quick and Dirty"

Pempelforce Open Workout 1 will be released on Friday! 

Clothing Motto for Event 1 = BLACKOUT! 


SATURDAY, 15/2

CLOSED - DUE TO OUR ANNUAL BOX UPDATE :-)