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WOD

Programming Hall 4 Week 5

U1 Lite: Monday 27.1.2020 Focus: Shoulder Warm Up Ski Erg Practice A) KB Strict Shoulder Press 4 x 8 ( Build Up) * after each set perform 12 Ring Rows B) WOD: 5 ROUNDS 20 KB SWINGS 20/16kg 20 Sit Ups 10 Kcal SKI ERG…

Programming Back Hall 6 Week 5

U1 Strength 27 January 2020 Superset x 6: 4 Back squats @ 3-3-x-1 tempo 65% of daily max of 6.1 4 Strict presses @ 3-1-3-x tempo 65% of daily max of 6.1 28 January 2020 Superset x 6: 4 Bench presses @ 3-3-x-1 tempo 65%…

Programming Hall 6 Week 5

27.1.2020 Every 90sec for 12min: 4 Strict HSPU 6 Strict chest to bar pull ups 8 Weighted pistol squats (16/12kg) Homework (before or after class) 5 x 8 ring swings 5 x 5 Floor transitions 28.1.2020 3 Rounds for time: 10 Ring muscle ups 10…

Programming Hall 4 Week 4

U1 Lite: Monday 20.1.2020 Focus: Shoulder Warm Up Devil Press Technique A) Strict Shoulder Press 4 x 8 ( Build Up ) * after each set perform 15 Reverse Flyes B) WOD: 13 min AMRAP 6 Devil Presses 15/10 kg per hand 80m Sandbag Carry…

Programming Back Hall 6 Week 4

U1 Strength 20 January 2020 Superset x 5: Bench press 77% of daily max of 7.1.2020 Bent over row 85% of Pendlay row max of 8.1.2020 21 January 2020 Superset x 5: Hang power clean 77% of daily max of 8.1.2020 Front squat 77% of…

Programming Hall 6 Week 4

20.1.2020 A) Build up to a heavy squat clean, then: B) E2MOM for 14min Squat clean + 3 front squats (75-80% of A) Homework (before or after class) 3 x 12 Ring row 3 x 12 Ring dip 21.1.2020 “Icon 5″ 12min AMRAP: 2 Rope…

Programming Hall 4 Week 3

U1 Lite: Monday 13.1.2020 Focus: Rope Climbs Technique Front Squat mobility A) Front Squat 5 x 5 ( Build it up ) * after each set perform 30 sec hollow hold B) WOD: 12 min AMRAP 2 rope climbs / 2 up downs 6 Goblet…

Programming Back Hall 6 Week 3

U1 Strength 13 January 2020 Front squat Build up to daily max 85-90% 1RM Weighted dip Build up to daily max 85-90% 1RM Superset x 5: 5 Front squats @ 75% of daily max 5 Weighted dips @ 75% of daily max 14 January 2020…

Programming Hall 6 Week 3

13.1.2020 3 Rounds for time: 1min Sandbag hold (85/55kg) 17 Chest to bar pull ups 17 Power snatches (40/28kg) Homework (before or after class) Accumulate 2min ring support hold and bottom support hold 14.1.2020 10min AMRAP: 11 Burpees over the bar 8 Thrusters (50/35kg) 5…

Programming Hall 4 Week 2

U1 Lite: Monday 6.1.2020 Focus: Shoulder warm up KB Snatch practice A ) 4 sets of half kneeling 1 arm DB shoulder press 10L / 10R * after each set perform 10 Goblet Squats B ) WOD: 12 min ladder 2,4,6,8, etc BOX JUMPS 4,8,12,16,etc…

Programming Back Hall 6 Week 2

U1 Strength: Monday 6 January 2020 Back squat Build up to daily max 85-90% 1RM Strict press Build up to daily max 85-90% 1RM Superset x 5: 5 Back squats @ 75% of daily max 5 Strict presses @ 75% of daily max Tuesday 7 January…

Programming Hall 6 Week 2

6.1.2020 – Monday “Nasty Girls V2” 3 Rounds for time: 50 Alternating pistols 7 Ring muscle ups 10 Hang power cleans (80/57kg) Homework (before or after class) Accumulate 2min hollow and arch hold 7.1.2020 – Tuesday 7 Rounds for time: 5 Strict presses 8 Push…