fbpx

WOD

U1 Strength Week 6

Programming Hall 4 Week 33

Hall 4 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 12.8.2020: This Class is in Back Hall 4 Sumo Deadlift Shoulder mobility and posterior chain activation STRENGTH…

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…

U1 Strength week 5

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 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 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 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:…