WOD

Programming Hall 4 Week 46

EXTRA WOD FRIDAY 15.11.2019 Every 4 min D ball carry 50/35 max meters Max Ground to overhead Beer barrel big/small Sled push 80/60 kilo Max meters Ski Erg for Cal Hang parcours Max objects Row Max Cal   U1 Lite: Monday 11.11.2019 Focus: Front Squat…

Programming Back Hall 6 Week 46

U1 Strength: Monday 11 November 2019 Box back squat 5 x 5 RPE 7-8 Strict dip 5 x 5 RPE 7-8 Hollow rock 5 x 20-30 Rx+ = small weight plate in each hand Tuesday 12 November 2019 Barbell alternating overhead lunge 5 x 5…

Programming Hall 6 Week 46

11.11.2019 – Monday a) 6 sets 4 heavy deadlifts @ 80% max (weighted) push ups *1-2min rest btw sets b) Amrap 15min 40 burpees over the bar 30 Air squats 20 V ups 10 deadlifts 60/40 (5 Ring/Bar muscle ups) Advanced athletes only!! 12.11.2019 –…

Programming Hall 4 Week 45

U1 Lite: Monday 4.11.2019 Focus: Push Press 3 x 12 Bent Over Row 3 x 10 Strict Shoulder Press WOD: 7 ROUNDS 7 Push Presses 32/22kg 7 Ring Rows 7 Kcal Bike Tuesday 5.11.2019 Focus: Hang Squat Clean Practice Lower Body Mobility 3 x 15…

Programming Back Hall 6 Week 45

U1 Strength: Monday 4 November 2019 Strict press 7 x 3 RPE 8-9 Strict pull up 7 x 3 RPE 8-9. Add weight if needed. Box pistols 4 x 5 per leg 5sec pause at the bottom of each rep. Tuesday 5┬áNovember 2019 Overhead squats…

Programming Hall 6 Week 45

4.11.2019 – Monday a) 5 sets 5 back squats (start @70% and climb up in weight) a) Scaled work up to a 1 RM of the day b) Amrap 15min 15 Burpees 12 D-ball cleans 50/35 5 meter Handstand walk rx+ 70/50 kilo unbroken handstand…

Programming Hall 4 Week 44

WOD: Friday 1.11.2019 TBA   U1 Lite: Monday 28.10.2019 Focus: Man Makers Technique TABATA Plank / Hollow WOD: FOR TIME 20 Man Makers 15/10 kg per hand 10 AbMat Sit Ups 15 Man Makers 15/10 kg per hand 20 AbMat Sit Ups 10 Man Makers…

Programming Back Hall 6 Week 44

U1 Strength: Monday 28 October 2019 Strict press 7 x 3 RPE 8-9 Front squat 7 x 3 RPE 8-9 Strict pull up 7 x 3 RPE 8-9. Add weight if needed. Tuesday 29 October 2019 Overhead squat 7 x 3 RPE 8-9 Bent over…

Programming Hall 6 Week 44

28.10.2019 – Monday a) 5 giant sets (on every 3min) 3 shoulder press + 6 push press (start @70& of 1rm shoulder press and climb up in weight) 9 wall balls (no squat) 20/14′ a)Scaled Push press climbing to 1 RM of the day. b)…

Programming Hall 4 Week 43

U1 Lite: Monday 21.10.2019 Focus: Rope Climb Practice DB Push Press 3 x 10 Single Arm Half Kneeling DB Press 3 x 15 Hollow Rocks WOD: 5 ROUNDS 3 Rope Climbs / 6 Up Downers 12 Double DB Push Press 15/10 kg per hand 20…

Programming Back Hall 6 Week 43

U1 Strength: Monday 21 October 2019 1 & 1/4 overhead squat 6 x 4 RPE 7-8 Strict press 6 x 4 4sec pause on chest and on lockout. RPE 8. Hanging L hold 6 x 15-25sec Tuesday 22 October 2019 1 & 1/4 Front squat…

Programming Hall 6 Week 43

21.10.2019 – Monday a) 5 sets 5 shoulder press (start @ 70% of 1rm shoulder press) 10 three point db rows/side Ahap a)scaled Shoulder press climbing to 1 RM of the day. b) 5 rounds for time 21 box jumps 24/20″ 15 push press 50/35…