Week 14: Apr 2-8
I hope everyone had great holidays and that everyone got some rest. This week we are exploring a very effective style of training called German Body Composition both Tuesday and Thursday. Though it looks simple on paper however in practice it really does take a good level of physical conditioning, motivation and pure intensity to keep going. With this in mind it is absolutely crucial that the focus is on TEMPO and the load selected should be roughly 60% of your rep max or a weight in which you can perform 20 reps. As for the rest of the week, we have great variety with some AMRAPs, EMOMs and a another beach body circuit for the core.
MON – Apr 2
WOD
The Seven Benchmark Workout
Seven rounds for time of:
7 push-ups
7 Thruster (95/65)
7 Knees to elbows
7 Deadlift (135/95)
7 Burpees
7 Kettlebell swings (35/25)
7 Pull-ups
TUE – Apr 3
Strength
German Body Composition
4 Sets (30 second rest in between sets):
A1 12 Romanian Deadlifts (3/5-0-1-0)
A2 15 Flat dumbbell Floor press (3/5-0-1-0)
4 sets (30-second rest in between sets):
B1 12 each leg Dumbbell walking lunges (3/5-0-1-0)
B2 12 pulls ups (3/5-0-1-0)
WED – Apr 4
Conditioning
A) 5x3min AMRAP with 1 minute rest
– 3 Burpee
– 5 Box Jump
– 7 V-sit
B) 5x3min AMRAP with 1 minute rest
– 3 Pull-ups
– 5 Push-ups
– 7 Squats
THU – Apr 5
Strength
German Body Composition
4 Sets (30 second rest between sets):
A1 – 12 Squats (barbell back or goblet) (3/5-0-1-0)
A2 – 15 Military press (barbell or dumbell)
4 sets (30-second rest between sets):
B2 – 12 Inverted Row (Australian pull up)(3/5-0-1-0)
B2 – 15 Leg raises (3/5-0-1-0)
FRI – Apr 6
WOD
21 Deadlifts (135/95)
30 lateral barbell jump overs
9 wall balls (20/14)
—
15 Deadlifts (155/115)
30 lateral barbell jump overs
15 wall balls
—
9 deadlifts (175/135)
30 lateral barbell jump overs
21 wall balls
SAT – Apr 7
WOD
4 rounds of:
1min: Single arm push press (R)
1min: single arm overhead walking lunges(R)
1min: Sit ups
1min: Single arm push press (L)
1min: Single arm overhead walking lunges
* Rest 2 minutes.
Finisher
Beach Body style
0:30 Russian twist
0:20 Hollow Hold
0:30 Bicycle Crunch
0:20 Hollow Hold
0:30 Sit Ups
0:20 Hollow Hold
0:30 Leg Raises
0:20 Hollow Hold
0:30 Sit Ups
0:20 Hollow Hold
0:30 Bicycle Crunch
0:20 Hollow Hold
0:30 Russian twist
SUN – Apr 8
Accessory Work
3 RDS
– 12 Face pulls
– 10 per arm “Bell up” Kettle Bell Shoulder press
– 12 Banded Supermans
WOD
12 minute EMOM
Even mins: 10 OH squats (95/65)
Odd mins: 10 deficit push ups