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WOD

Programming Hall 4 Week 17

No WODstacle, Strongman and Saturday Lite class because of closing dates!   U1 Lite: Wednesday 24.4.2019 Focus: Lower body mobility MedBall Clean 3 x 10 per leg calf raise 3 x 10 per leg deep lunge split squats 5 ROUNDS: 10/8 kcal BIKE 10 Medball Cleans…

Programming Back Hall 6 Week 17

U1 Strength: Tuesday 23 April 2019 Turkish get up 4 x 3 per arm RPE 7 Romanian deadlift 4 x 12 RPE 7 Accessory work: Gymnastics ring work Wednesday 24 April 2019 Fat bar power clean 4 x 6 RPE 8 Double KB front squats…

Programming Hall 6 Week 17

22.4.2019 – Monday CLOSED – Happy Easter!   23.4.2019 – Tuesday Skill development and drills: Dball technique Double and triple under practice WOD: 5 Rounds for time: 8 D-ball over shoulder cleans (70/50kg) 18 Burpees over the ball 64 Double unders   24.4.2019 – Wednesday…

Programming Hall 4 Week 16

U1 Lite: Wednesday 17.4.2019 Focus: KB Swings Practice 3 x 15 Hollow Rocks 3 x 15 Air Squats 3 x 15 Barbell BOR 3 ROUNDS: Min 1: KB Swings Min 2: Air Squats Min 3: Sit Ups Min 4: Kcal Row Min 5: Push Ups…

Programming Back Hall 6 Week 16

U1 Strength: Monday 15 April 2019 Double KB clean and jerk 4 x 12 RPE 7 GHD sit ups 4 x 25 RPE 8 Accessory work: Overhead squat (mobility and position) Tuesday 16 April 2019 Thruster 4 x 12 RPE 7 Legless rope climb 4…

Programming Hall 6 Week 16

15.4.2019 – Monday Skill development and drills: Rowing technique 12 per side DB windmills (medium form-control) 2 x 12 per leg Bulgarian split squats (medium form-control) WOD: 18min AMRAP: 24 Alternating dumbbell snatches 24 Dumbbell box step ups 24/18 Calorie row Rx = 22.5/15kg   16.4.2019 –…

Programming Hall 4 Week 15

U1 Lite: Wednesday 10.4.2019 Focus: Lower Body Moblity 3 x 20 Elastic band Rows 3 x 10 Push Ups 3 x 15 Air Squats WOD: 13 min AMRAP ( As many Rounds As Possible) – 10 Ring Rows – 10 Goblet Squats 16/12 KG Thursday…

Programming Back Hall 6 Week 15

U1 Strength: Monday 8 April 2019 1RM Deadlift 1RM Bench press Max reps strict dips Tuesday 9 April 2019 1RM Back squat 1RM Thruster Max reps strict HSPU Wednesday 10 April 2019 New cycle starts! Zercher squats 4 x 12 RPE 7 Ring pull ups…

Programming Hall 6 Week 15

8.4.2019 – Monday Skill development and drills: 2 x 12 ring push ups with external rotation 2 x 30 hollow rocks Snatch technique practice WOD: 20min EMOM: Even: 3 Snatches (RPE 7) Odd: 7 Strict ring dips   9.4.2019 – Tuesday Skill development and drills:…

Programming Hall 4 Week 14

U1 Lite: Wednesday 3.4.2019 Focus: General Warm Up 3 x 20 Banded Pull Aparts 3 x 20 Lu Raises Power Clean / Hang Power Clean WOD: 5 ROUNDS – 8 Hang Power Clean 22/12kg – 8 Burpees over the bar Thursday 4.4.2019 Focus: Shoulder Warm…

Programming Back Hall 6 Week 14

U1 Strength: Monday 1 April 2019 Pick one of the following lifts: Front squat 5 x 10 per leg RPE 8 Inverted row 5 x 10 RPE 8 KB shoulder press 5 x 10 RPE 8 Accessory work: Ring work Tuesday 2 April 2019 Pick one…

Programming Hall 6 Week 14

1.4.2019 – Monday Skill development and drills: Extensive shoulder warm up Kip swing refinement WOD: 5 Sets (maximum speed without any loss of form): 5 Strict pull ups 10 Kipping pull ups (not butterfly) 5 Strict hanging leg raise 10 Toes to bar Rx+ =…