WOD

Programming Hall 6 Week 33

WOD 10.8.2020 A) Snatch Build up to a heavy single B) 12min AMRAP 18/13 Kcal bike/ski 15 Hang power snatches @ 40-50% of A 12 DB box steps ups (22.5/15kg) WOD 11.8.2020 5 Rounds for time 12 Devil presses @ 22.5/15kg per hand 14 Alternating…

Programming Hall 4 Week 33

U1 Lite 11.8.2020 Pull Ups Practice Squat Mobility WOD: 17 min AMRAP 8 Pull Ups ( Elastic band ) 10 Burpees 12 KB Goblet Squats 12/8kg 13.8.2020 Back Squat Technique and Mobility Push Ups Practice WOD: EVERY 3 min x 6: IN 3 MIN WINDOW…

Programming Back Hall 6 Week 32

Strength Monday 03-08-2020 Technique Low Bar Squat A) Find 3 RM @ RPE8 Back-off B) 3×5 @ 80% of part A Feet up Bench Press A) Find 3 RM @ RPE8 B) 3×5 @ 80% of part A Accessoires 3r 10 goblet squats (med-heavy) 3-5…

Programming Hall 6 Week 32

WOD 3.8.2020 4 Rounds for time 500/400m row 20 Burpees 12 DB box step overs (22.5/15kg per hand) No extension needed on the box, but both feet must be on top (no single leg swivel overs!) WOD 4.8.2020 5 Sets for quality 5 Squat snatches…

Programming Hall 4 Week 32

U1 Lite 4.8.2020 Row Technique Push Press Practice WOD: AMRAP 3 min x 4: In 3 min window perform: 10 Push Presses 32/22kg 12 AbMat Sit Ups Max cal row in remaining time. REST 2 MIN BETWEEN SETS 6.8.2020 Deadlift Technique Squat Mobility Box Jump…

Programming Hall 4 Week 31

U1 Lite 28.7.2020 Deadlift Technique Box Jumps and Strict Press technique WOD: 5 Rounds – 9 Deadlift @ 75% BW – 10 Box Jumps – 11 Push-ups Rest 60 sec. 30.7.2020 Squat Mobility Row Technique WOD: 3 ROUNDS 30/20 cal row 15 Front Squats @32/22kg…

Programming Hall 6 Week 31

WOD 27.7.2020 Deadlift 5-5-5-3-3-3-1-1-1 WOD 28.7.2020 5 Rounds for reps 45sec max calorie row/bike Rest 15sec 45sec max reps strict pull ups Rest 15sec 45sec max reps KB swings @ 24/16kg Rest 15sec WOD 29.7.2020 14min EMOM: Odd: 8-12 Toes to bar / L ups…

Programming Hall 6 Week 30

WOD 20.7.2020 20min EMOM 1st: 12 Double KB swings @ 24/16kg per hand 2nd: 16 Alternating goblet hold lunges @ 24/16kg 3rd: 7-10 Strict pull ups 4th: Rest WOD 21.7.2020 For time 42-30-18 Kcal row 21-15-9 Front squat (65/42.5kg) WOD 22.7.2020 2 Rounds for time…

Programming Hall 4 Week 30

U1 Lite 21.7.2020 Push Jerk Technique Front Squat Mobility WOD: 20 min AMRAP 10/8 cal Bike 14 Push Jerks @ 32/22 kg 200m Run 10 Front Squats @ 32/22 kg 23.7.2020 Devil Press Technique Box Jumps and Squat Mobility WOD: AMRAP 3 min x 4:…

Programming Hall 4 Week 29

U1 Lite 14.7.2020 DB Hang Clean and Jerk WOD: Every 5 min x 5: – 200m Run – 25 KB Swings USA 16/12kg – 20 KB Alternating Lunges TIME LEFT=REST 16.7.2020 Beat Swings practice / Swing to L position Single / Double Unders WOD: 5…

Programming Hall 6 Week 29

WOD 13.7.2020 A) Kipping pullup 7min practice – start getting used to this movement again. B) 21-15-9 Sandbag squats @ 75/55kg Strict ring dips WOD 14.7.2020 4 Rounds for time 25/19 Assault bike calories (SPRINT!) Rest 30sec 35 Wall balls @ 9/6kg Rest 30sec WOD…

Programming Hall 6 Week 28

WOD 6.7.2020 5 Rounds for max reps 30sec max reps assault bike calories Rest 30sec 30sec max reps hang power cleans @ 40/27kg Rest 30sec 30sec max reps burpees over the bar Rest 30sec WOD 7.7.2020 A) Back squat Build up to a 3RM B)…