fbpx

WOD

Programming Hall 4 Week 50

U1 Lite: Monday 9.12.2019 Focus: Deadlift Technique General Mobility A) 6 x 3 Deadlift ( Build Up ) * After each set perform 15 banded Good mornings. B) WOD: 14 min AMRAP 8 Deadlifts 55/32kg 8 Burpees Over The Bar 16 Air Squats Tuesday 10.12.2019…

Programming Back Hall 6 Week 50

U1 Strength: Monday 9 December 2019 Overhead barbell lunge 6 x 4 per leg RPE 8-8.5 Strict pull up 6 x 4 RPE 8-8.5 Optional: Oblique training, coach’s choice Tuesday 10 December 2019 Strict dip 6 x 4 RPE 8-8.5 Pistol squat 6 x 4…

Programming Hall 6 Week 50

9.12 – 15.12 Advent Calender time! Surprise surprise! We are not posting the WODs in advance from 1.12 till 24.12. Check our Facebook and Instagram for clues and hints! Expect the unexpected!

Programming Hall 4 Week 49

U1 Lite: Monday 2.12.2019 Focus: KB Swing Practice Front Squat Technique A) Front Squat 4 x 5 ( Build Up ) B) WOD : FOR TIME 30 – 25 – 20 – 15 – 10 15 – 12 – 10 – 8 – 6 10…

Programming Back Hall 6 Week 49

U1 Strength: Monday 2 December 2019 Incline bench press 6 x 4 RPE 8-8.5 Negative pull up 6 x 4 5sec down Optional: Pistol squat 4 x 8 per leg Tuesday 3 December 2019 Box back squat 6 x 4 RPE 8-8.5 Shoulder taps 6 x 12-16…

Programming Hall 6 Week 49

2.12 – 8.12 Advent Calender time! Surprise surprise! We are not posting the WODs in advance from 1.12 till 24.12. Check our Facebook and Instagram for clues and hints! Expect the unexpected!

Programming Hall 4 Week 48

EXTRA WOD HALL 4 Friday 29.11.2019 “Stone Age” a) 20 Min Atlas Stone practise & Technique b) 20 Min partner Amrap Max stone to shoulder 70/50 Emom 5 synchronize burpees U1 Lite: Monday 25.11.2019 Focus: General Warm Up and Mobility Deadlift and Front Squat Practice…

Programming Back Hall 6 Week 48

U1 Strength: Monday 25 November 2019 Box back squat 5 x 5 RPE 8-8.5 Ring row 5 x 12 Optional: Handstand hold against wall 4 x 30sec Rx+ = freestanding Tuesday 26 November 2019 Deficit deadlift 5 x 5 RPE 8-8.5 Strict dip 5 x…

Programming Hall 6 Week 48

25.11.2019 – Monday a) 10,8,6,4,2,1 reps weighted Ring dips (climbing) Scaled: Ring dips/Banded ring dips/bench dips b) Amrap 12min 12 Hand release push up 12 Slamball Cleans 50/35 12 Box jumps 24/20″ Rx+ 70/50 Scaled 35/20 26.11.2019 – Tuesday a) Back Squat Work up to…

Programming Hall 4 Week 47

U1 Lite: Monday 18.11.2019 Focus: Shoulder Warm Up 3 x 10 Double DB Strict Press 3 x 10 Double DB Bent Over ROW WOD: 3 Rounds: 10 Alternating DB Snatches 10 Burpees Over the DB REST 3 MIN and REPEAT ONE MORE TIME Tuesday 19.11.2019…

Programming Back Hall 6 Week 47

U1 Strength: Monday 18 November 2019 Deficit deadlift 5 x 5 RPE 7.5-8.5 Strict dip 5 x 5 RPE 7.5-8.5 Single arm bent over row 5 x 5 per arm RPE 7.5-8.5 Tuesday 19 November 2019 Barbell alternating overhead lunge 5 x 5 per leg…

Programming Hall 6 Week 47

18.11.2019 – Monday in teams of 2 for time 150 partner wall balls 20/14 105 hand release push ups 60 synchronized hang power cleans 50/35 100 partner wall balls 20/14 70 hand release push ups 40 synchronized hang power cleans 50/35 50 partner wall balls…