WOD

Programming Hall 4 Week 29

U1 Lite: Monday 15.7.2019 Focus: General Warm Up and Mobility Rowing Technique 3 x 12 Barbell Bicpes Curls 3 x 10 Push Ups 20min EMOM: min 1: 30 sec max Burpees min 2: 45 sec max kcal ROW min 3: 30 sec max Air Squats…

Programming Back Hall 6 Week 29

U1 Strength: Monday 15 July 2019 Back squat 4 x 10 RPE 8 Strict dip 4 x 10 RPE 7-8 Side plank hold 1 x 90sec per side Tuesday 16 July 2019 Bench press 4 x 10 RPE 8 Bulgarian split squat 4 x 8…

Programming Hall 6 Week 29

15.7.2019 – Monday Skill development and drills: Double/triple under practice WOD: 100 Double unders 10 Sandbag over shoulder cleans (75/45kg) 100 Double unders 60m Sandbag carry (75/45kg) 100 Double unders 30 Burpees over the sandbag   16.7.2019 – Tuesday Skill development and drills: Pistol mobility…

Programming Hall 4 Week 28

U1 Lite: Monday 08.7.2019 Focus: Shoulder Warm Up DB Snatch Technique 3 x 1 min DBall Bear Hug March 5 ROUNDS: 18 Alternating DB Snatches 15/10kg 100m DBall Carry 35/20kg Wednesday 10.7.2019 Focus: Power Clean Technique 3 x 12 Up Right Barbell Row 3 x…

Programming Back Hall 6 Week 28

U1 Strength: Monday 08 July 2019 Bench press 4 x 10 RPE 7.5-8.5 Ring support hold 4 x 30sec+ Hang power clean 3 x 6 RPE 7 Tuesday 09 July 2019 Deadlift 4 x 10 RPE 7.5-8.5 Strict pull ups 4 x 10 RPE 8…

Programming Hall 6 Week 28

8.7.2019 – Monday Skill development and drills: Pull up shoulder circles Chin over bar hang 3 x 20sec+ Kipping and butterfly pull up technique WOD: “Cindy” 20min AMRAP 5 Pull ups 10 Push ups 15 Air squats Rx = straight body push ups! Extending and…

Programming Hall 4 Week 27

U1 Lite: Monday 01.7.2019 Focus: General Warm Up KB Swing Practice 3 x 15 KB Swings 3 x 15 Goblet Squats WOD: For time 400m RUN 60 Air Squats 40 KB Swings 20/16kg 20 Push Ups 400m RUN Wednesday 03.7.2019 Focus: Thoracic spine mobility Front…

Programming Back Hall 6 Week 27

U1 Strength: Monday 01 July 2019 Deadlift 4 x 12 RPE 7.5-8.5 Strict leg raises 4 x 12 Slow tempo Chin over bar hold Accumulate 3min Tuesday 02 July 2019 Shoulder press 4 x 12 RPE 7-8 KB snatch 4 x 12 per arm RPE…

Programming Hall 6 Week 27

1.7.2019 – Monday Skill development and drills: Kip swing practice – toes to bar and chest to bar Crow, headstand and handstand hold WOD: For time: 3 Rounds of: 12 Chest to bar pull ups 12 Front squats (50/35kg) 3 Rounds of: 10 Toes to…

Programming Hall 4 Week 26

U1 Lite: Monday 24.6.2019 Focus: General Warm Up KB Swing Practice 3 x 20 Banded Pull Apart 3 x 15 Scapula Push Ups 16min LADDER 1,2,3,4… Ring Rows 2,4,6,8… Push Ups 3,6,9,12… KB Swing 20/16kg Wednesday 26.6.2019 Focus: Hip Mobility Rowing Technique 3 x 15…

Programming Back Hall 6 Week 26

U1 Strength: Monday 24 June 2019 Shoulder press 4 x 12 RPE 7-8 Bent over row 4 x 12 RPE 8 Double KB deadlift 3 x 8 RPE 8 Tuesday 25 June 2019 Back squat 4 x 12 RPE 7.5-8.5 Legless rope climb 4 x…

Programming Hall 6 Week 26

24.6.2019 – Monday Skill development and drills: Pistol mobility and technique Double under practice WOD: 16min ladder: 3,6,9,12…Push ups (Rx+ = clapping push ups) 2,4,6,8…Pistol squats (Sc = weighted box step ups) 10,15,20,25…Double unders Post WOD: Accumulate 3min in hollow hold / L-sit   25.6.2019…