PROGRAMMATION LORE

Lundi 24 Aout

𝗦𝗘𝗦𝗦𝗜𝗢𝗡 𝗙𝗢𝗖𝗨𝗦

LEG STRENGTH

INTERVALS

A: LEG 

Back Squat:

3 x 6 @ 78%

Rest as needed between sets

B: I LONG FOR REST

Every 5 minutes x 3 sets: 

10/8 Calorie Row 

15 Dual Dumbbell Box Step-overs 20in 22.5/15kg

10/8 Calorie Row 

15 Dual Dumbbell Box Step-overs 20in 22.5/15kg

Mardi 25 Aout

𝗦𝗘𝗦𝗦𝗜𝗢𝗡 𝗙𝗢𝗖𝗨𝗦

SHOULDERS STRENGTH & TEST OF ENDURANCE

A: STRENGTH EMOM

EMOM 15 of: 

Min 1) 5 Deadlifts @ 75-80%

Min 2) 5 Wall Facing Handstand Push-ups 

Min 3) Rest 

B: THE VEIL

For time: 

50 Wall Walks

—-----------------------------

HYROX

A: EMOM 

EMOM 20 min

Min 1: One arm Thrusters 5/5 - 20/10kg

Min 2: 12 Burpees to Target

Min 3: 12 Wall balls

Min 4: 12 Cal Row

B: ADDITIONAL CORE

EMOM 9min

Min 1: 30”/30” Windmill

Min 2: Straight Leg sit up

Min 3: Romanian Deadlift

Mercredi 26 Aout

𝗦𝗘𝗦𝗦𝗜𝗢𝗡 𝗙𝗢𝗖𝗨𝗦

INTERVALS

A: COMMUNITY CUP EVENT 3

3 Sets

4:00 AMRAP/2:00 Rest

10 Shuttle Runs

21 Toes To Bar

In the time remaining max reps of...

Rnd 1 Max Power Snatches

Rnd 2 Max Overhead Squats

Rnd 3 Max Squat Snatch

40/30kg

(Rx:50/35kg)

B: ADDITIONAL

3 sets of: 

10 Dual KB Overhead Weighted Sit-up

10 Dual KB Bentover Rows

Rest as needed

Jeudi 27 Aout

𝗦𝗘𝗦𝗦𝗜𝗢𝗡 𝗙𝗢𝗖𝗨𝗦

HYROX

A: FULL BODY CHALLENGE

Every 6min x5

20 m Sled pull (Heavy)

20 Push ups

20 One Arm Russian KD Swing (10/10) 24/16kg

20 Push Press 15/10kg

Vendredi 28 Aout

𝗦𝗘𝗦𝗦𝗜𝗢𝗡 𝗙𝗢𝗖𝗨𝗦: 

WEIGHTLIFTING

FRIDAY CHALLENGE

A:COMPLEX CLEAN

5 sets of: 

1 Squat Clean + 3 Front Squats

Start at 70-75% and build by feel (avoid failure)

Rest as needed

B: BLOODTHIRSTER

5 rounds of: 

7 Deadlifts 90/60kg

21 Wallball 20/14lbs

Samedi 29 Août

𝗦𝗘𝗦𝗦𝗜𝗢𝗡 𝗙𝗢𝗖𝗨𝗦

TEAM WOD

A: IN DEATH WITH A PARTNER

At 0:00 

3 rounds for time of: 

10 Burpees Over the Dumbbell (synchro)

30-20-10 Alternating Dumbbell Snatch (Shared)

At 10:00

3 rounds for time of: 

10 Burpees Over the Dumbbell (synchro)

6-4-2 Rope Climbs (Shared)

At 16:00 

3 rounds for time of: 

10 Burpees Over the Dumbbell (synchro)

30-20-10 Alternating Dumbbell Snatch (Shared)

B: ADDITIONAL

3 sets of: 

10 Bentover Barbell Rows 

10 Hammer Curls 

100m Farmers Carry

Rest as needed

—-----------------------------

HYROX

𝗦𝗘𝗦𝗦𝗜𝗢𝗡 𝗙𝗢𝗖𝗨𝗦

HYROX 

A:HYBRID CHIPPER

2 Rounds of:

500m Run

50 Wall balls

Then directly,

2 Rounds of:

500m Run

40m Burpees Broad jump

Then Directly,

2 Rounds of:

500m Run

100m Farmer Carry

Then Directly,

500m Run

50m Sandbag lunges