PodFit Programming for the 26th to the 31st of July

Hello all, we hope you all had a fantastic weekend in the wonderful weather. Below is the programming for the coming week

and please note we will be closed this coming Monday for the August Bank Holiday.

 

Monday 26th of July

  1. A. 6min Warmup

400m on the Bike Erg

20sec Box Pigeon Stretch Each Side

7 Tempo Jumping Squats (3 secs down and explosive jump up)

10 Leg Swings Each Side

  1. B. 12min Amrap

10 Back Squats

30 to 40 secs hollow rock hold

  1. C. For Time – 15 min Time Cap

25 Downups

25 Ring Rows (upscale with 15 kipping pullups)

20 DB Hang Power Clean and Push Press 15/10kg

45/38 Calories on the Bike

20 DB Hang Power Clean and Push Press 15/10kg

25 Ring Rows (upscale with 15 kipping pullups)

25 Downups

Upscale DBs to Barbell 35/25kg

 

Tuesday 27th of July

  1. A. 6min Warmup

200m on the Ski Erg

10 Banded Dislocates

6 Pushups

6 Ring Rows

  1. B. 10min Amrap

6 Push Press (scale with 8 strict press)

10 Ring Rows or 5 Strict Pullups

  1. C. 4 Rounds – EMOM

Min 1 – Max Calories on the Ski Erg

Min 2 – Max DB Snatch 20/12.5kg

Min 3 – Max Wall Balls 9/6kg

Min 4 – Rest

 

Wednesday 28th of July

  1. A. 6min Warmup

300m on the Bike

200m on the Ski Machine

10 Stick Dislocates

B. 10min EMOM

12/9 Calories on the Ski Erg

18 Downups

 

C. 3 Rounds For Time – 15min Cap

15 DB Thrusters 15/10kg (no barbells)

15 Burpee Box Jumps 24/20”

20/15 Calories on the Bike

Thursday 29th of July

A. 6min Warmup

300m on the Bike

10 Leg Swings Each Leg

5 Inch Arms

20secs Hamstring Stretch on Each Leg

 

B. 12min Amrap

10 Deadlifts (with DBs or Barbells)

15 Banded Knee Tucks

Upscale to Toes to Imaginary Bar or Toes to Bar

 

C. For Time – 14min Cap

12-11-10-9-8-7-6

Pushups

Ring Rows

After each round do 15 KB Swings 24/16g

 

Friday 30th of July

A. 6min Warmup

300m Ski

10 Narrow Grip Overhead Squats done slowly and controlled

10 Dislocates

 

B. 14min Amrap

30 Situps (upscale with 15 T2B or T2IB)

2-3 Wall Climbs (scale with 40sec plank)

10 Hang Power Snatch (or 10 DB Snatches Each Arm)

 

C. 3 Rounds for Calories

2min 15secs Per Round

15 DB Push Presses 15/10kg

25 Box Jumps 24/20”

Max Calories on the Bike in the Remaining Time

Rest 45secs

Saturday 31st of July

A. 6min Warmup

200m Ski

10 Air Squats

10 Box Pushups

2 Devil Presses (this is to practice for the workout)

 

B. 2 Rounds For Time – 26min Cap

12/9 Calories on the Ski Erg

15 Hang Power Cleans 40/30kg

15 Front Squats 40/30kg

9 Devil Presses

12/9 Calories on the Ski Erg

12 Hang Power Cleans 40/30kg

12 Front Squats 40/30kg

6 Devil Presses

12/9 Calories on the Ski Erg

9 Hang Power Cleans 40/30kg

9 Front Squats 40/30kg

3 Devil Presses

Rest as required before your next round

 

Sunday 1st of August

A. 6min Warmup

200m Ski

10 Air Squats

10 Ring Rows

5 Pushups

B. 10min Amrap

3 Negative Pullups or 5 Negative Ring Rows (5 secs down)

15 Tricep Pull Downs

15 Leg Raises

 

C. 15min Amrap

30 Situps (upscale with 10 Toes to Bar)

30 KB Swings 24/16kg

30 Doubleunders (Scale with 60 Singles)