WOD

Programming WOD Week 33

13.8.2018 – Monday Skill development and drills: 8-12min jumping and plyometric drills Overhead squat mobility WOD: 6 Rounds for time: 12 Overhead squats (50/35kg) 15 Kettlebell swings (32/24kg)   14.8.2018 – Tuesday Skill development and drills: Pistol mobility and technique practice WOD: A) In 2min:…

Programming Strength Classes Week 33

Maandag 13 Augustus 2018 Sled pull 5 x 30m RPE 7 Romanian deadlift 3 x 4 83% Hanging leg circles 3 x 20 Woensdag 15 Augustus 2018 L-sit rope climb 5 x 3 Bench press 3 x 2 85% Ring support hold 3 x 45sec

Programming Weightlifting Week 33

Dinsdag 14-08-2018  Power clean + squat (hou vast in power clean catch positie) Back squat 5×5   Donderdag 16-08-2018  Clean pull Press + dumbell press+ front/side raise 3×5+6/6+8+8 Advanced: Pauze cleans 1x pauze 5×4 65-70% 2 x pull 2 x snatch 5×4 70-75% Front squat…

Programming Strength Classes Week 32

Maandag 6 Augustus 2018 Yoke walk 5 x 30m RPE 6 Bench press 3 x 4 83% Body tightener to 7 position 3 x 1 Woensdag 8 Augustus 2018 Sandbag carry 5 x 30m RPE 7 Overhead squat 3 x 4 83% Iron cross pulses…

Programming WOD Week 32

6.8.2018 – Monday Skill development and drills: Tripod headstand hold Freestanding handstand hold WOD: 10 sets for quality: 8 Box jump (30/24”) 8 Handstand push ups   7.8.2018 – Tuesday Skill development and drills: Ankle mobility Pistol squat and double under practice 3 x 10m…

Programming Weightlifting Week 32

Dinsdag 07-08-2018  Push press + power jerk 2+4 Front squat Donderdag 09-08-2018  Snatch pull Bulgarian split squat+  romanian Deadlift 4×8+8 Advanced Def power snatch+ oh squat 50% 5×2+3 Def power clean 4×3 60% Def deadlift 50% x5 (deadlift) 60% x5 70% x5 82,5% 4×4

Programming Strength Classes Week 31

Maandag 30 Juli 2018 Double KB push press 5 x 4 AHAP Overhead squat 3 x 4 81% Front lever hold 3 x 8 (2sec hold) Woensdag 1 Augustus 2018 Sandbag clean 5 x 5 RPE 6 Romanian deadlift 3 x 4 81% Tuck hold…

Programming WOD Week 31

30.7.2018 – Monday Skill development and drills: Snatch technique and mobility WOD: 10 Rounds for time: 8 KB Snatches (36/28kg) 200m sprint   31.7.2018 – Tuesday Skill development and drills: HS walk practice 2 x 15 banded pull aparts WOD: 20min EMOM: Even: 10m Handstand walk…

Programming Weightlifting Week 31

Dinsdag 31-07-2018  Snatch Pull + snatch 3+2 Snatch Deadlift    Donderdag 02-08-2018  Front squat+ Split Jerk 3+3 Deadlift 5×5 Advanced: Snatch 5×3 70% Overhead squat 4×5 80% snatch Citcuit x3: Snatch press x5 Dumbell press 6/6 Front raise 10/10 Side raise 10/10

Programming Strength Classes Week 30

 Maandag 23 Juli 2018 D-ball squat 3 x ME 70/50kg Romanian deadlift 3 x 4 79% False grip ring pull ups 3 x 8 Woensdag 25 Juli 2018 Reverse sled drag 5 x 20m AHAP Bench press 3 x 4 81% GHD sit ups 3…

Programming Weightlifting Week 30

Dinsdag 24-07-2018  Thrusters (zware 3) Rom clean deadlift + GHD ext  4×8+10   Donderdag 26-07-2018  Clean Pull + clean 3+2 Press/ Row 4×8+8 Advanced: Clean + front squat+ Jerk 5×2+2+2 60% Clean pull 5×4 80-90% Back squat 5×5 75%  

Programming WOD Week 30

23.7.2018 – Monday Skill development and drills: Bench press technique 2 x 20 banded pull aparts 2 x 20 banded face pulls WOD: 30sec work, 30sec rest for 5 rounds: Assault bike calories Slamball box step ups (50/35kg and 20” box) Bench press (50/35kg)  …