28/09/2020

MONDAY

STRENGTH
4 SETS*
5 Single Arm DB Push Press + 4 Single Arm DB Push Jerk + 3 Single Arm DB Split Jerk
-Rest As Needed b/t Sets-

*Complete complex on right side and immediately complete complex on left side.

WORKOUT
EMOM x 14 MINUTES
MIN 1 – 8 DB Shoulder to OH (Athlete Choice)*
MIN 2 – 16/13 Cal Bike

*Weight should be moderate-heavy to heavy.


TUESDAY

STRENGTH
EMOM x 3 MINUTES
3 High Hang Power Cleans
Into…
EMOM x 4 MINUTES
4 Hang Power Cleans
Into…
EMOM x 5 MINUTES
5 Power Cleans

WORKOUT
AMRAP x 2 MINUTES Max Slam Balls@35/20lbs

-Rest :30-

FOR TIME:
27-21-15-9
Power Cleans@50/35kg
Hand Release Push-Ups

-Rest :30-

AMRAP x 2 MINUTES Max Slam Balls@35/20lbs

-Time Cap 16:00-


WEDNESDAY

STRENGTH
6-6-6-6* Back Squat
*Start moderate-heavy build to heavy.

WORKOUT
EVERY 3:30 x 4 SETS
400m Run
Max Back Squats@60/40kg


THURSDAY

STRENGTH
6-6-6-6* Strict Press
*Start moderate-heavy build to heavy.

WORKOUT
FOR TIME:
10-9-8-7-6-5-4-3-2-1
Push Press@50/35kg
1-2-3-4-5-6-7-8-9-10
Strict Pull-ups

*Complete 8 Toes to Bar after each full round.


FRIDAY

STRENGTH
6-6-6-6* Deadlift
*Start moderate-heavy build to heavy.

WORKOUT
AMRAP x 14 MINUTES
12/10 Cal Row
12 Deadlifts@100/70kg
12 Box Jump Overs @24/20″


SATURDAY

STRENGTH
EMOM x 9 MINUTES
MIN 1 – 6/6 Slow Hanging Oblique Twists
MIN 2 – 7-10 Hang KB Snatches (R)*
MIN 3 – 7-10 Hang KB Snatches (L)
*Start light and build to workout weight.

WORKOUT
4 SETS
10 KB Snatches@24/16kg (R)
10 SA KB Russian Swings (R)
10 KB Snatches (L)
10 SA KB Russian Swings (L)
15 Burpees
-Rest 1:00 b/t Sets-


SUNDAY

STRENGTH
3 SETS
1:15 Max Banded Curls
1:15 Max Banded Tricep Pull-Downs
1:15 Max Banded Lat Pull-Downs
-Rest 1:15 b/t Sets-

WORKOUT
FOR TIME:

10 ROUNDS
30 Double Unders
10 DB Goblet Squats@30/22.5kg
-Hard Cap 10:00-

 

BARBELL

Every 2 Minutes x 4:
5 Snatch Balance

Every 2 Minutes x 6:
1 Snatch + 2 Hang Snatch + 3 OHS

 

GREENWOOD PROGRAM

MONDAY

AMRAP 32
10 Burpees
20 Sit Ups
20 KB Thrusters
10 Burpees
20 KB Lunges
20 KB Swings
200m Run

WEDNESDAY

45 secs on / 15 secs off

EMOM 15
1- Press Ups
2 – DB Thrusters
3- Burpee to plate

Rest 3 minutes 

EMOM 15
1- Plate GTOH
2- Plate OH Lunges
3- Burpee to plate

THURSDAY

AMRAP 28
In Pairs
You Go/ I Go Whole Round
10 Cal Bike
20 Star Jumps
6 DB Devils Press
6 DB Squats
6 Burpees

FRIDAY

AMRAP 30
50-40-30-20-10
Wallballs
KB Swings
Burpees
Sit Ups