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WOD

Programming Hall 4 Week 25

U1 Lite 22.06.2021 Focus: Back Squat Mobility and technique KB Swings practice WOD: 40 sec WORK – 20 sec REST x 12: – Back Squat @42/22kg – USA Kb Swings @20/12kg CORE: 3 Rounds: – 30 sec side plank L+R – 20 Crunches 24.06.2021 Focus:…

Programming Hall 6 Week 25

WOD 21.06.2021 A) CORE WORK: – 30 Sec Side Plank Hold L+R – 8-10 Strict T2B/Knee 2 Elbow – 12 Weighted Crushes (use small DB) CAP: 12 B) WOD: FOR TIME 3 ROUNDS: – 10 Power Cleans @60/40kg – 12 Burpees Over the bar REST…

Programming Hall 4 Week 24

U1 Lite 15.06.2021 Focus: Knee 2 Elbows Push Press WOD: FOR REPS 5 ROUNDS: – 1 min Push Press @32/22kg – 1 min Knee 2 Elbows – 1 min Box Jumps – 1 min REST 17.06.2021 Focus: Front Squat and Front rack mobility WOD: 18…

Programming Hall 6 Week 24

WOD 14.06.2021 A) 5 Supersets: – 5 Chin Ups – 15-20 Elastic Band Triceps Extension CAP: 12 B) WOD: 5 ROUNDS for REPS – 1 min Double Unders – 1 min Devil Press @2×22.5/15kg – 1 min Wall Balls @9/6kg – 1 min REST WOD…

Programming Hall 4 Week 23

U1 Lite 08.06.2021 Focus: Front Squat Mobility and Technique KB Swing WOD: 2 x 9 min AMRAP 1) 9 min AMRAP – 6 Pull Ups (Banded) – 12 Front Squats 32/22 kg 2 min REST 2) 9 min AMRAP – 12 US KB Swings @20/16…

Programming Hall 6 Week 23

WOD 07.06.2021 A) For quality: – 5 x 10-12 ELASTIC Band Wide Grip (C2B) Pull Ups – 5 x 15 Elastic band Lat Pull Down – 5 x 12 Small Plate Reverse Flyes CAP: 16 B)WOD: 11 min AMRAP: 2-4-6-8-etc OF: – Front Squats @43/30kg…

Programming Hall 4 Week 22

U1 Lite 01.06.2021 A) For quality: 4 x 8+8 Reverse Lunges (Build Up) 4 x 8 hanging Strict Knee Raise CAP: 14 B) WOD: 5 ROUNDS – 15 KB Push Press @2×16/12kg – 200m Run 03.06.2021 Focus: Deadlift technique Squat Mobility WOD: Every 3 min…

Programming Hall 6 Week 22

WOD 31.05.2021 A) Tucked Front Lever Hold Accumulate ± 3 min total hold. CAP: 8 B) Negative Pull Ups 5 x 4 with 3-5 sec. down CAP: 10 C) WOD: 5 ROUNDS – 50 Double Unders – 15 DB Thrusters @2×22.5/15kg RX+ = 25 Triple…

Programming Hall 6 Week 21

WOD 24.05.2021 A) TABATA: Active Hang B) TABATA: Hollow Hang C) Strict (Weighted) Pull Ups 5 x 5 (Build Up) CAP:10 D) WOD: 12 min AMRAP – 12 USA KB Swings @32/24 kg – 24 AbMat Sit Ups – 48 Double Unders WOD 25.05.2021 A)…

Programming Hall 4 Week 21

U1 Lite 24.05.2021 Focus: Squat Mobility KB Swing A) 3 Supersets: – 8 Bar Bent Over Row – 8 Bar Floor Chest Press CAP: 12 B) WOD: 5 ROUNDS – 12 Russian KB Swings @20/12kg – 10 Air Squats – 8 Burpees 25.05.2021 Focus: Deadlift…

Programming Outside Lite Week 20

17.05 Good Weather: Focus: KB Swings Double Unders WOD: FOR REPS – 5 min of Double Unders – 5 min of KB Swings – 3 min of Double Unders – 3 min of KB Swings – 1 min of Double Unders – 1 min of…

Programming Outside WOD Week 20

17.05 Good Weather WOD: 26 min PARTNER AMRAP – 100 Single DB Front Squats – 200m Run – 100 Single DB Push Press – 200m Run – 100 Single DB Thrusters – 200m Run – 100 Single DB Burpees RX=22.5/15kg Run together Bad Weather WOD:…