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WOD

Programming Hall 4 Week 35

U1 Endurance¬† 30.08 WOD: FOR TIME 6000m Row* Every 2 min (starting at min 0:00) perform: – 6 Burpees – 6 Air Squats 1.09 WOD: Every 5 min x 6: – 100 Double Unders – 20 Hang DB Clean and Jerk @22.5.15kg – 15 Burpees…

Programming Hall 6 Week 35

30.08 WOD: A) 4 Supersets: – 12 DB Chest Press (build Up) – 8+8 Double DB/KB Bulgarian Split Squats B) WOD: FOR TIME – 30 Toes 2 Bar – 30/21 cal AssBike – 20 Toes 2 Bar – 30/21 cal AssBike – 10 Toes 2…

Programming Hall 4 Week 34

U1 Lite 24.08.2021 Focus: Front Squat Mobility and Technique A) Front Squat 4 x 8 (Build Up) B) WOD: 3 ROUNDS – 20 Jumping Lunges – 400m Run – 10 Burpees 26.08.2021 Focus: Knee to Elbow practice Deadlift technique A) 3 Supersets: – 10+10 Bulgarian…

Programming Hall 6 Week 34

WOD 23.08.2021 A) 15 min Handstand Walk Practice B) WOD: Every 3 min x 5: – 15/12 cal Row – 12 Ring Dips – 10 m Handstand Walk TIME LEFT = REST WOD 24.08.2021 A) Back Squat 4 x 6 ( Build Up) B) WOD:…

Programming Hall 4 Week 33

U1 Lite 17.08.2021 Focus: Power Clean Wall Balls Mobility WOD: 18 min EMOM Min 1: 5 Power Clean @52/32kg Min 2: 15 Wall Balls @6/4 Min 3: 10 Burpees 19.08.2021 Focus: Back Squat Technique A) Back Squat 4 x 8 (Build Up) B) WOD: 5…

Programming Hall 6 Week 33

WOD 16.08.2021 A) OverHead Squat 5 x 3 (Build Up) B) WOD: 3 ROUNDS – 400m Run – 15 Pull Ups – 9 Burpees Box Jumps Over @30/24” WOD 17.08.2021 A) Snatch – Build Up to a heavy single of today CAP: 18 B) WOD:…

Programming Hall 4 Week 32

U1 Lite 10.08.2021 Focus: Deadlift technique and posterior chain warm up A) Deadlift 4 x 6 (Build Up) B) WOD: 10 min AMRAP – 7 Push Ups – 7 Pull Ups – 14 Reverse Lunges @12/8kg 12.08.2021 Focus: Box Jumps KB Swings Practice A) Sled…

Programming Hall 6 Week 32

WOD 09.08.2021 A) 5 x 5 Strict Shoulder Press (Build Up) * after each set perform 30 sec Hollow Hold B) WOD: FOR TIME – 21 Handstand Push Ups – 21 KB Swings @32/24kg – 15 Handstand Push Ups – 15 KB Swings @32/24kg –…

Programming Hall 6 Week 31

WOD 02.08.2021 A) 15 min Bar Muscle Up Practice B) WOD: 5 ROUNDS – 5 Bar Muscle Ups / 8 Pull Ups – 15/12 cal Bike – 200m Run WOD 03.08.2021 WOD: EVERY 6 min x 4: – 300/250m Row – 400m Run – 8…

Programming Hall 4 Week 31

U1 Lite 03.08.2021 Focus: Push Press A) 4 Supersets: – 15 DB Floor Press (Build Up) – 15 Hollow Rocks B) WOD: Every 3 min x 6: – 15/12 cal AssBike – 15 Push Presses @ 42/22kg TIME LEFT = REST 05.08.2021 Focus: Front squat…

Programming Hall 4 Week 30

U1 Lite 27.07.2021 Focus: Shoulder mobility and strict press technique A) 4 x 10 Elastic Band Pull Ups (wide grip) After each set perform 10 Palov Presses per side. B) WOD: 13 min AMRAP – 8 Strict Shoulder Press @empty bar – 16 Back Rack…

Programming Hall 6 Week 30

WOD 26.07.2021 A) 3 Position Squat Clean (Build Up): Mid Thigh – Knee – Floor CAP: 14 B) WOD: FOR TIME – 20 Front Squats – 20 Burpees over the bar (lateral) – 20 Push Press – 20 Burpees over the bar (lateral) – 20…