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WOD

Programming Hall 4 Week 38

U1 Lite: Monday 16.9.2019 Focus: Turkish Get Up Practice 5 x 2 per arm TURKISH GET UP Box Jumps Practice 3 x 20 per leg Calf Raises WOD: 5 ROUNDS – 200m RUN – 10 Burpees Box Jumps Tuesday 17.9.2019 Focus: Lower Body Mobility Med…

Programming Back Hall 6 Week 38

U1 Strength: Monday 16 September 2019 Back squat 8 x 2 RPE 9 Chin over bar hold 8 x 15sec RPE 8 Wall facing handstand hold 4 x 20-30sec Tuesday 17 September 2019 Bench press 8 x 2 RPE 9 Paused box pistol 8 x…

Programming Hall 6 Week 38

16.9.2019 – Monday Wod a) 5 supersets (on every 3min) 8 deadlifts @60% 16 alt. db lunges 22,5/15 b) for time 42,30,18 reps of alt. db snatches 22,5/15 box jump overs 24/20″ Rx+30/22,5 17.9.2019 – Tuesday Wod a) 10-1 reps stationary dips 1-10 reps strict…

Programming Hall 4 Week 37

U1 Lite: Monday 9.9.2019 Focus: Lower Body and Thoracic Spine Mobility Front Squat Practice 3 x 10 Zombie Squats 3 x 20 Hollow ROCKS WOD: 5 ROUNDS – 10 Front Squats 22/12kg – 10 Burpees Tuesday 10.9.2019 Focus: Hang Power Cleans Technique Ski ERG Practice…

Programming Back Hall 6 Week 37

U1 Strength: Monday 9 September 2019 Back squat 6 x 4 RPE 8.5-9 DB/KB bent over row 6 x 6 RPE 8 Strict HSPU 4 x 4-8 Tuesday 10 September 2019 Bench press 6 x 4 RPE 8.5-9 Hang power 6 x 4 RPE 7…

Programming Hall 6 Week 37

9.9.2019 – Monday a) 5 sets 5 back squats @70-80% *ME strict toes to bar after each set b) Amrap 15min 700meter run then max rounds of 10 push ups 10 Squat Snatches 40/30 kilo rx+ hspu’s, 50/35 kilo 10.9.2019 – Tuesday a) 5 sets…

Programming Hall 4 Week 36

U1 Lite: Monday 2.9.2019 Focus: Overhead Mobility Push Press Technique 3 x 15 Prone Snow Angel 3 x 20 Banded Pull Aparts WOD: 15 min AMRAP – 10 Push Press 22/12kg – 10/8 kcal BIKE – 10 AbMat Sit Ups Tuesday 3.9.2019 Focus: KB Snatch…

Programming Back Hall 6 Week 36

U1 Strength: Monday 2 September 2019 Bench press 6 x 4 RPE 8 Strict chest to bar pull ups 6 x 6 RPE 8 Double KB front sots press 3 x 8 RPE 7 Tuesday 3 September 2019 Deadlift 6 x 4 RPE 8.5-9 Turkish get…

Programming Hall 6 Week 36

2.9.2019 – Monday WOD “Rene” 7 rounds for time 400m run 21 walking lunges 15 pull ups 9 burpees RX+ weighted vest scaled jumping pull ups/ring rows 3.9.2019 – Tuesday WOD a) 6 sets 4 deadlifts (start @75% and climb up to 85%) *ME stationary…

Programming Hall 4 Week 35

U1 Lite: Monday 26.8.2019 Focus: General Mobility Running Warm Up Over Head Squat practice 21-15-9-15-21 – OHS PVC + 5/2,5kg After each set of Over Head Squats: – 200m RUN – 7 Burpees Tuesday 27.8.2019 Focus: Front Squat Technique and Mobility 3 x 10 per…

Programming Back Hall 6 Week 35

U1 Strength: Monday 26 August 2019 Deadlift 6 x 6 RPE 8 Double KB bent over row 6 x 6 RPE 8 Wall facing shoulder taps 4 x 12-20 Tuesday 27 August 2019 Shoulder press 6 x 6 RPE 8 Goblet squat 6 x 12…

Programming Hall 6 Week 35

26.8.2019 – Monday WOD a) Bench press 5-5-5-5-5 @ 70-80% Max effort chin ups between the sets *scaled 5 eccentric chin ups b) “Annie” 50-40-30-20-10 Reps for time Double unders Sit ups Compare to 4.7.2016 27.8.2019 – Tuesday WOD a) 6 supersets (on every 3min)…