TRAINING PROGRAM

MONDAY, 17/2   

WOD:

For Time

  • 400 m Run
  • 50 Box Jump & Step Down
  • 40 Double KB or DB Front Rack Lunges
  • 30 Hand Release Pushups
  • 50 Up-Downs
  • 30 Hand Release Pushups
  • 40 Dbl KB or DB FRL
  • 50 Box Jump & Step Down
  • 400 m Run 

ENDURANCE/BODYWEIGHT

WOD:

EMOM x 20

  • 1: 15/12 Cal Bike
  • 2: 15 MB Cleans
  • 3: 15 V-Ups
  • 4: Rest 

ADVANCED WEIGHTLIFTING

Focus: Clean & Jerk


GYMNASTICS

Focus: Ring Muscle Up (3/4)


TUESDAY, 18/2 

Lift:

Deadlift

  • Build to heavy 3-Rep

WOD: 

30-20-10 Reps for Time

  • Deadlift (110/75)
  • Toes to Bar

--> 50 Double Unders after each Set


ENDURANCE/BODYWEIGHT

WOD:

Every 3:00 Min for 5 Sets

  • 200 m Run
  • 20 Jumping Squats
  • 20 Pushups

Post-WOD:

2-3 Sets

  • 10 Barbell Hammer Curls 
  • 10 Barbell Triceps Extensions 

FOUNDATION WEIGHTLIFTING

Focus: Clean & Jerk


WEDNESDAY, 19/2  

Lift:

5 Sets of S2O-Complex

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

Start moderate and build to heavy set with perfect form.

WOD:

AMRAP 10

  • 6 Push Jerk (70/47.5)
  • 15/12 Cal Row, Bike or Ski  

GYMNASTICS

Focus: Bar Muscle Up 


ADVANCED WEIGHTLIFTING

Focus: Snatch


THURSDAY, 20/2

WOD:

EMOM x 18

  • :50 Sec of Max Rep KB Flow*
  • :50 Sec of Max Rep BW Flow**
  • :50 Sec of Max Rep Rope Climbs

*1 Rep of KB Flow:

  • 1 SA Russian Swing (L)
  • 1 SA Hang Clean (L)
  • 1 SA Russian Swing (R)
  • 1 SA Hang Clean (R) 

** 1 Rep of BW Flow:

  • 1 Air Squat
  • 1 Step Back to Plank
  • 1 Sit Thru (R)
  • 1 Sit Thru (L)

ENDURANCE/BODYWEIGHT

WOD:

AMRAP 10

  • 15 Up-Downs
  • 15 SA DB SDHP
  • 15 Up-Downs
  • 15 SA DB Snatches
  • 15 Up-Downs
  • 15 SA DB Front Rack Lunges

2:00 Min Rest

AMRAP 8

  • Pick up where you left off 

FOUNDATION WEIGHTLIFTING

Focus: Snatch


FRIDAY, 21/2 

WOD

"Increasingly Difficult"

Pempelforce Open Workout 2 will be released on Friday! 

Clothing Motto for Event 2 = WHITEOUT! 


SATURDAY, 22/2

TEAM-WORKOUT 

In Teams of 2 - 3 RFT

  • 1000 m Row
  • 80 Partner Wallballs
  • 60 Alt. Burpees