This is going to be a rest week after 2 weeks of tough testing. It has been an amazing two weeks and there has been a great atmosphere in the gym. It really is good to see you all push yourselves. Thank you all so much for putting so much effort into it. We shall be retesting after the next 12-week cycle.
We wanted to give you some more information into what the next 12 weeks of programming is going to look like, why we are programming a certain way and what is going to be introduced into the programming. Above is a video for you explaining the next cycle.
One thing that we have been talking about is Energy System training for the most effective response. Above is also a short video explaining the Energy Systems and the reason why we are going to be focusing on the Aerobic System for 12 weeks. We hope it helps explain the programming and really give you more information into why we do what we do.
Monday 29022016
Activation -
5 MIns Crawl Patterns
Strength -
Back Squat 5x10 @60-70%
KB SA Floor Press 5x10 EA
Conditioning –
10 Min Amrap
30 Double Unders
10 Burpees
Tuesday 01032016
45 Min Conditioning Class
5x4 mins 1 min rest
Run 400m
In remaining time AMRAP
8 Thrusters
8 Pull Ups
Rowing WOD - Week 2, Session 1
Interval 1 – 9 mins:
4:00 at rate 20, 3:00 at rate 22, 2:00 at rate 24
This is performed as a 9 min continuous interval. Read the bottom of this page on how to programme the machine. **2-5 mins of active rest**
Interval 2 – 8 mins:
2:00 at rate 20, 2:00 at rate 22, 2:00 at rate 24, 2:00 at rate 26
Performed as a continuous 8 min interval **2-5 mins of active rest**
Interval 3 – 7 mins:
3:00 at rate 22, 2:00 at rate 24, 2:00 at rate 26
Performed as a continuous 7 min interval. **2-5 mins of active rest**
Interval 4 – 6 mins:
3:00 at rate 22, 1:00 at rate 24, 1:00 at rate 26, 1:00 at rate 28
Performed as a continuous 6 min interval.
Wednesday 02032016
Activation –
3 Rounds
1 MIn Cone Touch
1 Min Plank, Side Plank
Strength –
Double KB Lunge 5x20
SA KB Row 5x10
Conditioning –
12 MIns For Form
12 Hollow Rocks
12 Back Extensions - 2 Sec Hold
30 Sec Ring Plank or Handstand hold
Rest as needed.
Thursday 03032016
Activation –
5x3 Broad Jumps- 3 Second Land
Skill –
EMOM 12 @ no more than 65%
1 Clean
1 Hang Clean
1 Front Squat
1 Push Jerk/Split Jerk
Conditioning –
4x2 min Amrap 1 Min rest
7 Wall Balls @9/7
3 Burpees
Rowing WOD - Week 2, Session 2
2 sets of 5 rounds – 1:00 work, 2:00 rest
Set 1: Round 1 – Rate 24, Round 2 – Rate 26, Round 3 – Rate 28, Round 4 – Rate 28+ (must be rowing full length), Round 5 – Flat-out (full length not required)
**REST 10-15 mins**
Set 2: REPEAT
Friday 04032016
Activation –
3 Rounds
1 Min Band Lat Stretch
15 Side Lying Leg Raise EL
Strength -
Split Jerk Technique
Footwork Drills
Dip Drive
Split Jerk
Conditioning –
7 Rounds
10 Push Press @40/25
10 Box Jumps @24/20
10 KB Swings @24/1