Extra Training

Extra Training w/c 09.03.2020

Strength:

This is the exact same Programme which can be found written on the “Strength Board” in the Box.

This is Week 1 of the new Strength Cycle!

Day 1:
Front Squat 6 x 2 Reps @ 80%
Shoulder Press 3 x 8 Reps @ 72-77%

Day 2:
Front Squat 6 x 3 Reps @ 80%
Standing Barbell Row 3 x 6 Reps

Day 3:
Front Squat 6 x 2 Reps @ 80%
Bench Press 3 x 8 Reps @ 72-77%
Deadlift: 3 Reps EMOTM for 7 Minutes @ 80%

 

Strict Gymnastics

Every 30 Seconds for 7 Minutes @ 15% (15% of max unbroken reps)
(round to nearest whole number)
(only completed once per week for a selected exercise)

Choose from below exercises:
Pull Up
Chest to Bar Pull Up
Ring Pull Up
Ring Row
Press Up
Ring Press Up
Ring Dip
Handstand Push Up
Pike

 

Kipping Gymnastics

This is a continuously running Kipping Gymnastics Programme which you can jump in and out of at any time. Just make sure you know your Max Unbroken Reps before you do!

Every 30 Seconds for 12 Minutes @ 15% (15% of max unbroken reps)
(round to nearest whole number)
(only complete once per week for a selected exercise)

Use for any of the Exercises below:
Pull Ups
Chest to Bar Pull Ups
Ring or Bar Muscle Ups
Toes to Bar
Handstand Push Ups
Ring Dips

 

Accessories

1.
Single Leg Kettlebell Romanian Deadlift 3 x 10 Reps Each Leg
Hip Extension 3 x 10 Reps
Back Extension 3 x 10-12 Reps
Hollow Hold 25 Seconds On, 45 Seconds Off x 4 (10)
Arch Hold 25 Seconds On, 45 Seconds Off x 4 (10)

2.
Single Arm Ring Row 3 x 10 Reps
Single Arm DB Chest Press 3 x 10 Reps
Lying DB Reverse Raise 3 x 10 Reps
Single Arm DB Front Raise 3 x 10 Reps
DB Hammer Curl 3 x 10 Reps
Triceps Kick Back 3 x 10 Reps
L-Sit 3 x Max Hold

 

Engine

1.
Row:
8/10 Calories Every 90 Seconds
x 10

2.
Ski:
90 Seconds On
3 Minutes Off x 7

3.
Assault Bike:
5 Minutes On
1 Minute Off
x 5

4.
Run:
Run 800m
Rest 3 Minutes
x 4

5.
Mixed:
Bike 7/9 Calories
Ski 5/7 Calories
Rest 2 Minutes
x 10

 

Barbell Cycling

3 Power Snatches EMOTM x 5 @ 75-80%
5 Power Snatches EMOTM x 5 @ 65-70%
(all sets touch & go)

3 Power Cleans EMOTM x 5 @ 75-80%
5 Power Cleans EMOTM x 5 @ 65-70%
(all sets touch & go)

 

Olympic Weightlifting

2 x Hang Squat Snatch: EMOTM x 6 @ 70-75%
2 x Hang Squat Clean: EMOTM x 6 @ 70-75%
2 x Split Jerk: EMOTM x 6 @ 70-75%
Snatch Pulls 3 x 5 Reps (Heavy)
Clean Pulls 3 x 5 Reps (Heavy)

 

Competitor WOD

For Time of:
150 Double Unders
75 Wallballs @ 6/9kg
50 Russian Kettlebell Swings @ 24/32kg
40 Box Jumps @ 24/30″
30 Handstand Push Ups
15 Bar Muscle Ups
100ft Handstand Walk
(4 x 25ft)