Union Fitness - Weekly Programming
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Power Snatch:Power Clean:Back Squat:At 0 Minutes:8 Year Workout:EMOM 10 MInutes:Time Trial:
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1 RM1 RM2 RMFor Time:For Time:1 Muscle-Up + 2 Ring Dips1000 M Row...immediately into...800 M Run
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Record: weightRecord: weightRecord: weight50 HSPU{1 Cycle: 64 Burpees, 64 Jump Squats}, 800 M Run {2 Cycles: 32 KB Swings, 32 Box Jumps}, 800 M Run {4 Cycles: 16 Hand Release Push-Ups, 16 Sit-Ups}Record: nothingRecord: total time
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At 8 MInutes:Record: amount of fun had during workout
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For Time:2 Rounds For Time:AMRAP 7:26:For Time:AMRAP 3 MInutes:4 Rounds For Time:
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50 Wall Balls (20/14), 200 M Run, 60 Alt. DB Snatch (40/25), 200 M Run, 35 Wall Balls, 200 M Run, 40 Alt. DB Snatch, 200 M Run, 20 Wall Balls, 200 M Run, 20 Alt. DB Snatch20 Power Clean and Jerks (155/103), 40 Bar-Facing Burpees400 M Run, 25 Box Jumps (24/20), 15 Back Squats (185/133), Max Double-Unders30 Deadlifts (315/223)25 V-Ups, 20 Push Ups, 15 Back Squats (75% of BW)25/20 Calories, 20 TTR, 100 M Goblet Walk (72/53)
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Record: time and weightRecord: time and weightRecord: weight and double-undersAt 16 Minutes:...rest 1 minute, repeat 3 more times...Record: time and weight
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For Time:Record: rounds + reps, weight
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40 Bar Muscle-Ups
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At 24 Minutes:
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For Time:
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30 Bench Press (205/143)
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Record: times and Rx if completed
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Strength: This will be our day to test the power snatch. Think back to all the things you heard from your coaches throughout the cycle to help you make some great lifts to this point, and let's put everything together and maybe walk out of the gym with a personal best. Workout: Let's start with the running. Even if you don't like to run in the workouts, or they are not a strength, that's ok. Use this as a physical and mental break from having to pick up an odd object repeatedly. The DB snatch is written with a lighter loading allowing you to move it consistently with few breaks. Choose a DB that is challenging, but one that allows this to be cardio heavy, not strength heavy. Same thing on the wall ball. Choose a weight that allows no less than 10 any time the ball is picked up. The end goal of this workout is to test your stamina and endurance within the wall balls and snatch.Strength: Same thing as yesterday's power snatch, This will be our day to test the power clean. Think back to all the things you heard from your coaches throughout the cycle to help you make some great lifts to this point, and let's put everything together and maybe walk out of the gym with a personal best. Workout: Remember, we are in test mode to see if we've improved, but that still means appropriate scaling of weights and volume. That said, this is a huge workout. We've done mandatory touch and go reps, sets of single lifts, and other approached to the OLY lifts. Choose a loading for the PC+J that gives you the ability to always to ONE rep. You should always be able to do one, drop and keep that sequence on repeat. Same thing on the burpees, you should always be able to fall down, worm up and jump over the bar. Don't be afraid to scale the volume on this one.Strength: We'll be testing the 1 RM in two weeks, so this will be a pretest in a way. This may actually be really close to what your 1 RM ends up being in two weeks, but the the other goal is to build some confidence going into that test. Workout: The time of the workout is correct, it matches the date. Sprint on the 400, don't strategize to try and save for yourself for something later in the workout. After the sprint, get right to your box and plan on getting through these in under 90 seconds. After that comes the biggest challenge, can you hold onto a heavy bar for 15 reps? Push yourself here. You'll have a great gauge after doing the 2 RM. I hope you choose a weight that feels pretty good for 10 reps and then presents a good challenge for the last 5 reps. And then the ultimate test, how much time do you have left to accumulate double unders, which is what we'll be scoring. I encourage anyone who shows up today to challenge yourself by committing to double-unders no matter what your current ability or volume is.Workout: There are a lot of ways you could go with this workout. There are two major categories here: gymnastics and strength. For the gymnastics, push yourself regarding volume. Go about it as an AMRAP, where even if you know the prescribed volume may be out of reach, but you can execute the movement, and complete as many reps in the time domain as possible. The strength should be taken with a different approach. Treat these two as if they are indeed for time as it is written. It should be heavy for both, but the efforts should not go beyond the 8 minute window allowed. Singles are ok on the DL if position is maintained. If there is a stagger needed in class, coaches will help out on spotting for the first heat.Show up and have a great time. Whoever your coach is will make sure you have an awesome workout!Gymnastics: Another chance to test out the muscle ups. If you've recently got your first muscle up, the addition of 2 ring dips will be a great test of endurance and stamina within a smaller complex. If your close to a muscle up, try and put together a transition drill and ring dips to follow. If both movements are still a challenge, think about increasing volume and practicing the pull+turnover, and a variation of the ring dip. Workout: For the v-ups, lie on your back with hands and feet stretched out in a hollow position, then reach both straight up above your stomach and return to your starting position. There are indeed push ups on back to back days, however I don't think this is going to be the majority of each round. It will be the back squats. Get as CLOSE as you can to that percentage to make sure the squat is very effective and doesn't go too fast. Spend more time on a heavier percentage, than getting through the squats just to get them done, and now you find yourself back at the v-ups and push ups.Endurance: We're going to combine a mid-distance row and mid-distance run, as opposed to doing the 2K and mile time trial together. If these movements were separate, with rest between, the intent would be an all out sprint for both. Since they are back to back, make it a gradual progression where you continue to push towards 100% effort at the end of the run. Metcon: This is another big workout to end the week. This one will get you on the entire midline, both front and back. Go nice and steady on the row so as not to burn out too early. Some advice given by a collegiate rower was to have the damper set lower on a longer distance. The reason was is that most of us will not get any extra calories, or a complete it faster based on cycle times of the pull just with the damper set higher. If rowing consistently, you should be able to get the same amout of calories at 4, as your do at 8 on the damper. For the TTR limit the kip to exactly what you need to get the feet up. If you over extend 80 times, you'll really feel it on Goblet walk. For the goblet walk, you'll hold the KB right on your chest like you would in a squat. Don't hold it on your shoulder, in this workout that is cheating and completely changes the workout.
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