WOD 12.10.2020
A) 3 Supersets:
8+8 Half Kneeling KB/DB Single Arm Shoulder Press AHAP
8+8 Single Leg KB/DB Romanian Deadlift
B) WOD: 8 ROUNDS
5 Ground to Overhead @ 55/35 kg
7 Burpees over the bar
30 sec. REST
WOD 13.10.2020
WOD: 18 min AMRAP
2 Rope Climbs
21/15 cal Bike
4 Sandbag Over Shoulder Clean @ 65/45kg
POST WOD BUY OUT:
80 Banded Triceps Extensions
WOD 14.10.2020
A) Back Squat
4 x 5 ( Build Up)
B) WOD: 3 ROUNDS
12 Front Squats @ 60/40 kg
9 Pull Ups
6 Box Jumps 24/20′
WOD 15.10.2020
WOD: 6 ROUNDS FOR QUALITY
5 Ring Muscle Ups
10 Kipping HSPU
WOD 16.10.2020
WOD: Every 4 min x 6:
BUY IN: 21/15 cal Row
Remaining time AMRAP:
12 KB Swings 32/24kg
24 Double Unders
REST 1 min
WOD 17.10.2020
BUDDY WOD
WOD: 5 ROUNDS
5+5 Deadlifts @ 110/75 kg
12+12 Wallballs @ 9/6kg
1 min + 1 min max cal AssBike
WOD 18.10.2020
A) 10 min Handstand walk practice
B) WOD: EVERY 2 min x 8:
10 Double KB Russian Swings
8 Double KB Front Squats
6 Double KB Push Press
TIME LEFT = REST
RX= 20/12 kg per hand
RX+ = 24/16 kg per hand
Back Hall 6
Strength
12.10.2020
Banded Deadlift 3 x 6
Pause from the ground Deadlift 5 x 6
Alt. V-ups 3 x 20
Narrow stance KB goblet squats 3 x 20
13.10.2020
2sec Pause High Bar Squat 5 x 1
2-Stop High Bar Squat 3 x AMRAP
(Feet Up) Banded Bench Press 5 x 5
Bent over Row 5 x 8
Strength Lite
14.10.2020
A) Front Squat
4 x 6 ( Build Up)
B) 3 ROUNDS
20 GHD Back Extensions
15 DB / Barbell Bicpes Curls AHAP
5-8 Strict ( banded) wide grip Pull Ups
REST min of 30 sec between exercise. Quality over everything !
Weightlifting
15.10.2020
2-stop Power Snatch (below and above knee) + Deep Power Snatch 5×1
BTN Snatch Push Press + Overhead Squat 5×2+1
17.10.2020
5 Air Split Jerk + 10 Jumps in Split Position 5×5+10
Split Jerk 5×1
Strict Press in Split Jerk stance 5×5
