Description
GPP PROGRAM SERIES 3 - BLOCK 1
PROGRAM OVERVIEW The General Physical Preparedness programme is a non-specialised training program, constructed to ensure movement and efficiency, as well as promote longevity for every day people. The 98 GPP Program promotes building a stronger work capacity across broad and modal areas to ensure overall physical and mental preparation. Designed for general population individuals, as well as a structural basis for athletes, this broad and general programme will ensure daily activities are able to be performed injury free, and contribute towards safe and efficient mobilisation.
Tuesday Week 1
Thursday
Friday
TRAIN
TRAIN
TRAIN
3 Rounds
3 Rounds
3 Rounds
A1) 10 x Double Kettlebell Deadlift
A1) 8 x Dumbbell Bulgarian Split Squats
A1) 6 x Single Arm Dumbbell Push Press
A2) 10 x Kettlebell Single Arm A2) 12 x Kettlebell RDL’s
Row
A2) 15 x Band Pull Aparts
A3) 50m Kettlebell Farmers Carry
A3) 30” Banded Overhead Squat Hold
A3) 10 x Pillar to Plank
[1 Min rest between rounds]
[1 Min rest between rounds]
[1 Min rest between rounds]
PERFORM
PERFORM
PERFORM
20 Minute AMRAP
Teams of 2
Every 2 Minutes
14 x Double Dumbbell Deadlifts @15/22.5k
30 Min Cap (For Time)
5 Rounds
150 Dumbbell Box Step Overs @15/22.5kg
12 x Kettlebell Push Press @12/24kg
7 x Double Dumbbell Hang Cleans
14 x Burpees Over Dumbbell Every 90 sec complete:
700m Ski/Row or 1400m Bike 10 cal Ski
Erg
12 x Burpees
[3 Min Rest]
5 Rounds
12 x Sumo Squat to Upright Row
12 x Box Jumps
Tuesday Week 2 TRAIN
Thursday
Friday
TRAIN
TRAIN
3 Rounds
3 Rounds
3 Rounds
A1) 8 x Deadball Ground to Shoulder
A1) 10 x Double Kettlebell Front A1) 10 x Single Arm Dumbbell Rack Squat
Floor Press
A2) 10 x Deadball Row
A2) 12 x Kettlebell Goodmornings
A2) 10 x Dumbbell Neutral Curl to Overhead Press
A3) 30’ Hollow Rock
A3) 10 x Glute Band Clams (Each Side)
A3) 20 x Alternating V Snaps
[1 Min rest between rounds]
[1 Min rest between rounds]
[1 Min rest between rounds]
PERFORM
PERFORM
PERFORM
15,12,9,6,3 Reps
10 Rounds
Teams of 2
Deadball Ground To Shoulder @40/50kg
Every 2 minutes
30 Minute Cap
10 x Kettlebell Squat Press @12/20kg
Goal = 100 x Hand Release Push Up Repetitions
200m Block Run
Every 3 Minutes
Calorie Erg (Ski,Row,Bike)
After every round, complete: 15 x Box Jumps @20/24’
20 Cal Ski
20 x Burpees
40 x Air Squats Complete Push Ups In Remaining Time
Tuesday Week 3 TRAIN 3 Rounds
Thursday
Friday
TRAIN
TRAIN
3 Rounds
3 Rounds
A1) 10 x Single Arm Dumbbell A1) 10 x Deadball Squats
Snatch
A1) 10 x Single Arm Kettlebell Push Press
A2) 12 x Double Dumbbell Bent Over Row
A2) 10 x Kettlebell Bulgarian Split Squat (Each Side)
A2) 10 x Kettlebell Z Press
A3) 10 x Kettlebell Oblique Crunch + 20’ Isometric Hold
A3) 40’ Deadball Isometric Hold A3) 12 x Hand Release Pushup
[1 Min rest between rounds]
[1 Min rest between rounds]
[1 Min rest between rounds]
PERFORM
PERFORM
PERFORM
20 Minute Cap
Teams of 3
18 Minute AMRAP
2 Rounds
30 Minute Cap
50 x Single Arm Dumbbell Snatch
6,000m Row
20 x Single Arm Kettlebell Push Press @16/24kg
25 x Single Arm Dumbbell Overhead Squats 400m Hill Run
25 x Wall Balls @14/20lb
After Every Effort Complete 10 x Deadball Box Step Overs @25/35kg
Every 5 Minutes, Teams Must Complete (Incl: 0:00) 200m Team Band Run
1,000 Ski/Row or 2000m Bike
Tuesday Week 4 TRAIN
Thursday
Friday
TRAIN
TRAIN
3 Rounds
3 Rounds
3 Rounds
A1) 8 x Double Kettlebell Cleans
A1) 8 x Single Arm Kettlebell Overhead Reverse Lunge
A1) 8 x Single Arm Dumbbell Hang Clean & Press
A2) 50m Double Kettlebell Front Rack Carry
A2) 15 x Wall Balls
A2) 12 x Single Arm Dumbbell Skull-crusher
A3) 12 x Straight Leg Stick Crunches
A3) 30’ Single Leg Banded Glute bridge Isometric Hold
A3) 12 x Banded Overhead Tricep Extension
[1 Min rest between rounds]
[1 Min rest between rounds]
[1 Min rest between rounds]
PERFORM
PERFORM
PERFORM
EMOM
Teams of 2 - Indian File
2 Sets
5 Rounds
Every 5 mins complete:
Minute 1: 10 x Double Kettlebell Squat Cleans @12/20kg
4 Rounds 20m Kettlebell Overhead Single Arm Walking Lunge
Minute 2: 17/20 Cal Bike Erg 20 cal Ski/Row
20 x Wall Balls
Minute 3: 12 x Box Jump Overs (Clear Box)
Max Burpees In Remaining Minute 4: Rest
60 Sec On/ 40 Off 6 Rounds - AMRAP
8 x Single Arm Dumbbell Clean & Press @15/22.5kg
8 x Lateral Burpee Over Dumbbell
Time
Goal = 100 Burpees
[3 Minutes Rest Between Sets]
* Rest 1 Minute between Rounds
[3 Minutes Rest]
6 Min AMRAP 10 x V Snaps
20 x Dumbbell Oblique Crunches @15/22.5kg
Tuesday Week 5 TRAIN
Thursday
Friday
TRAIN
TRAIN
3 Rounds
3 Rounds
3 Rounds
A1) 12 x Double Kettlebell Deadlift
A1) 10 x Dumbbell Bulgarian Split Squats
A1) 8 x Double Dumbbell Push Press
A2) 12 x Kettlebell 3-Point Row
A2) 10 x Single Leg Kettlebell RDL’s
A2) 15 x Band Pull Aparts
A3) 100m Kettlebell Farmers Carry
A3) 40” Banded Overhead Squat Hold
A3) 20” Max Pushups
[1 Min rest between rounds]
[1 Min rest between rounds]
[1 Min rest between rounds]
PERFORM
PERFORM
PERFORM
20 Minute Cap
Teams of 3
10 - 1 Ladder
4 Rounds
30 Minute Cap
25 Minute Cap
30 x Double Kettlebell Deadlifts @16/22.5kg
4000m Ski Erg
Double Dumbbell Snatch 15/22.5
15 x Box Jumps @20/24’
4000m Bike Erg
800m Run
Every 1000m, 1 Player Must Complete:
3000m Row Erg
200m Block Run
Burpees
Follow Each Round With 150m Ski/Row or 300m Bike Erg
Tuesday Week 6 TRAIN
Thursday
Friday
TRAIN
TRAIN
3 Rounds
3 Rounds
3 Rounds
A1) 10 x Deadball Ground to Shoulder
A1) 10 x Double Kettlebell Front A1) 12 x Single Arm Dumbbell Rack Squat
Floor Press
A2) 12 x Deadball Row
A2) 12 x Kettlebell Swings
A3) 12 x Deadball Row
A3) 10 x Glute Band Clams (Each Side)
A3) 20 x Alternating V Snaps
[1 Min rest between rounds]
[1 Min rest between rounds]
[1 Min rest between rounds]
PERFORM
PERFORM
PERFORM
30 Minute Cap
Teams of 2
21 Minute AMRAP
3 Rounds
20 Rounds (For Time)
10 x Sandbag Squats @35/55kg
1 Work:1 Rest
20 x Kettlebell Push Press @16/20kg
20 x Push Ups
30 x Box Jumps @20/24”
30 Cal Bike/Ski/Row
20 x Push Up
10 x Sandbag Squats
[3 Min Rest after each round]
A2) 10 x Dumbbell Neutral Curl to Overhead Press
9 x Double Kettlebell Hang Cleans @12/20kg
30 x Wall Balls @14/20lb
9 x Double Kettlebell Front Rack Squats
200m Run
9 x Burpee Over Kettlebell
Every 5 Minutes, 1 Player Must Complete 200m Run
30 x Kettlebell Swings
Tuesday Week 7
Thursday
Friday
TRAIN
TRAIN
TRAIN
3 Rounds
3 Rounds
3 Rounds
A1) 12 x Single Arm Dumbbell A1) 12 x Deadball Squats
Snatch
A1) 12 x Single Arm Kettlebell Push Press
A2) 15 x Double Dumbbell Bent Over Row
A2) 10 x Kettlebell Bulgarian Split Squat (Goblet Hold) (Each Side)
A2) 12 x Kettlebell Z Press
A3) 10 x Kettlebell Oblique Crunch + 30’ Isometric Hold
A3) 50’ Deadball Isometric Hold A3) 6 x Banded Push Ups
[1 Min rest between rounds]
[1 Min rest between rounds]
[1 Min rest between rounds]
PERFORM
PERFORM
PERFORM
Every 5 Minutes
Teams of 2
25 Minute Running Clock
4 Rounds
Every 2 mins complete:
A)
400m Hill Run
6 Rounds
Into
10 x Deadball Ground To Shoulder @70%BW
AMRAP
10 x Burpees
6 x Double Dumbbell Devils Press @15/22.5kg
10 x Cal Bike Erg
6 x Box Jumps @20/24”
[30 sec Rest after each round]
15 Min AMRAP (0-15 min)
2,4,6,8 … Reps
Burpee Box Jumps @20/24”
Dumbbell Alternating Snatch @15/22.5kg
B) 1km Ski/Row or 2km Bike
Into
Amount of reps completed for time in part A
For example, if in part A you got up to the round of 18 reps, you complete 18 snatches and 18 burpee box jumps as quick as you can.
Tuesday Week 8 TRAIN
Thursday
Friday
TRAIN
TRAIN
3 Rounds
3 Rounds
3 Rounds
A1) 10 x Double Dumbbell Cleans
A1) 10 x Single Arm Kettlebell Overhead Reverse Lunge
A1) 8 x Double Dumbbell Hang Clean & Press
A2) 100m Double Kettlebell Front Rack Carry
A2) 20 x Wall Balls
A2) 12 x Kettlebell Alternating Shoulder Press (Front Rack)
A3) 15 x Straight Leg Stick Crunches
A3) 10’ Single Leg Banded Glute Bridges + 20’ Isometric Hold
A3) 12 x Banded Overhead Tricep Extension
[1 Min rest between rounds]
[1 Min rest between rounds]
[1 Min rest between rounds]
PERFORM
PERFORM
PERFORM
20 Minute Cap
18 Minute AMRAP
6 Rounds
16 x Overhead Kettlebell Reverse Lunges @12/20kg
20 x Alternating V Snaps
Min 1: 10 x Double Dumbbell Hang Clean & Press @15/22.5kg
500 or 1000m Ski/Row or Bike
Min 2: 10 x Cal Bike/Ski/Row
21,18,15,12,9,6 Repetions Double Dumbbell Cleans @15/22.4kg
Burpees Over Dumbbell
* Every Round, Add 2 Calories
TRAIN HARD TRAIN SMART
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