TRAINING PROGRAM

MONDAY, 24/2   

Lift:

15 Min to find

  • 1 RM Deadlift

WOD:

"Ripcord"

4 RFT

  • 15 C2B 
  • 15 Deadlifts (85/57.5)
  • 400 m Run / 500 m Row 

ENDURANCE/BODYWEIGHT

WOD:

5 Rounds for Max Reps

  • 1: Max Cal Bike
  • 2: Max Ring, Box or Bench Dips
  • 3: Max KB Sumo Deadlift High Pull
  • 4: Max Situps 

ADVANCED WEIGHTLIFTING

Focus: Clean & Jerk


GYMNASTICS

Focus: Ring Muscle Up


TUESDAY, 25/2 

WOD:

AMRAP 20

  • 15/12 Cal Bike, Row or Ski
  • 15 DB or BB Floor Press
  • 3 Wallwalks

ENDURANCE/BODYWEIGHT

WOD

AMRAP 25

  • 20 Plate G2O
  • 200 m Run
  • 50 Lunges
  • 1:00 Min Plank 

FOUNDATION WEIGHTLIFTING

Focus: Clean & Jerk


WEDNESDAY, 26/2  

Lift:

15 Min to find 

  • 3 RM Clean & Jerk

WOD:

AMRAP 7

  • Clean & Jerk (60/42.5)

Every Minute, including 3,2,1,Go do 15 Air Squats! 


GYMNASTICS

Focus: Bar Muscle Up 


ADVANCED WEIGHTLIFTING

Focus: Snatch


THURSDAY, 27/2

WOD:

3 Sets

1) 2:00 Min Running Clock

  • 500/400 m Row 
  • Rest for Remainder of time

2) 2:00 Min Running Clock

  • Heavy KB or DB Farmers Carry

3) 2:00 Min Running Clock AMRAP of

  • 20 Double Unders
  • 10 Pushups

Rest 1:00 Min between Sets

Post WOD:

Tabata (8 x 20/10) 

  • DB Hammer Curl
  • Bent over Row

4 Rounds each!


ENDURANCE/BODYWEIGHT

WOD:

EMOM x 20 

  • 1: 10 Pushups + 10 Ringrows
  • 2: 10 Air Squats + 10 Boxjumps
  • 3: 200 m Run
  • 4: :30 Sec Wall Sit

Post WOD:

2-3 Sets

  • 21 Biceps Curls (7-7-7)
  • 20 Quad Heel Touches

FOUNDATION WEIGHTLIFTING

Focus: Snatch


FRIDAY, 28/2 

WOD

"Cindy's Evil Twin"

Pempelforce Open Workout 3 will be released on Friday! 

Clothing Motto for Event 3 = RAINBOW! 


SATURDAY, 29/2

TEAM-WORKOUT

TBA