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WOD

Programming Hall 6 week 03

WOD: 24.01 FOR TIME: Teams of 2 – 150 Wall Balls @9/6kg – 150 cal Echo Bike – 150 KB Swings @24/16kg 25.01 ”JIMMY” 30 min AMRAP – 5 Deadlifts @120/90 kg – 7 Pull Ups – 9 Push Ups 26.01 18 min AMRAP: –…

Programming Hall 4 week 03

ENDURANCE: 24.01 6 ROUNDS 4 TIME: – 500/400m Row – 20 KB Snatches @20/12kg ( 10 per side) – 20 Goblet Squats @20/12kg – 20 V-Ups 26.01 FOR TIME: 1000/800m Row – 20 Hand Release Push Ups – 20 Air Squats 1000/800m Row – 30…

Home-Wods Week 02

10.01 Warm-up A: 5 Down ups 5 Hand walkouts 5 Down dog and seal 5 Down ups 5 Glute bridge Warm-up B; 2 rounds of: 10 side plank raises/side 10/10 Crab Kicks https://www.youtube.com/watch?v=XC33m1JSRXk WOD; For time: 20 burpees 10/10 Crab kicks 18 burpees 10/10 Crab…

Home-Wods Week 01

03.01.22 Warm-up A: Run outside or on the spot or use a jump rope 5 minutes with easy, nose breathing Finish every minute by doing a 5 seconds acceleration (95%) Warm-up B: World greatest stretch, 10 repetitions/side Warm-up C: 10/10 Bulgarian split Squat 5/5 Bird…

Programming U1-Wods Week 2 2022

10.01 18 min AMRAP: – 20 Air Squats – 15 Push Ups – 10 Bent Over Rows @45/30kg 11.01 STRENGTH: Shoulder Press 5 x 5 (Build Up) After each set perform: – 10 KB Goblet Squat @ (Build Up) 12.01 18 min EMOM: Min 1:…

Programming U1-Wods Week 1 2022

03.01 16 min AMRAP: 2-4-5-8-10-etc. – Devil Press @15/10kg – After each set perform 50 DU / 100 SU 04.01 STRENGTH: Back Squat 5 x 6 (Build Up) After each set perform: – 10 DB Renegade Rows @2×15/10kg 05.01 15 min EMOM: Min 1: 12/10…

Home-Wods Week 52

27.12.2021 Warm up A. General EMOM 6min Min 1- 30s Burpees + 10 Recovery Air Squats Min 2- 30s max push ups + 10 mountain climbers Min 3- 20s Hollow body B. Mobility Barbell front rack mobility drill 30s/side C. Specific 2 rounds 10 Lying…

Programming U1-Tent Week 52

U1- TENT 27.12 WOD: 18 min AMRAP: – 15/12 cal Bike Erg – 8 Hang Power Clean @45/30kg – 6 Push Press @45/30kg 28.12 STRENGTH: Back Squat 5 x 5 (Build Up) After each set perform: – 8+8 ChainSaw Rows @AHAP (use DB) 29.12 WOD:…

Programming Hall 6 week 51

WOD: 20.12 A) Snatch Complex: Snatch + Hang (below the knee) Snatch 1+1 15 min to build up to a heavy complex WOD: 21 – 15 – 9 – Hang Power Snatches – Over Head Squats RX=43/30kg 21.12 20 min EMOM: Min 1: Max Burpees…

Programming Hall 4 week 51

ENDURANCE: 20.12 PARTNER WOD 33 min AMRAP – 20 Burpees – 40 Wall Balls @6/4kg – 160 Double Unders 22.12 ‘The 29″ 4 ROUNDS: – 29 KB Swings @20/16kg – 29 Sit Ups – 29 Box Jumps – 29 Knee 2 Elbows – 29 Burpees…

Programming Hall 4 week 50

ENDURANCE: 13.12 6 ROUNDS: – 500/400m Row – 25 Double KB Russian Swing @2×12/8kg – 25 Burpee Box Jump 1:30 REST 15.12 20-19-18-17-…-10 of: – Air Squats – Sit Ups – DB Push Press @2×15/10kg – Double Unders 17.12 35 min EMOM: Min 1: 15/12…

Programming Hall 6 week 50

WOD: 13.12 A) ± 12 min Bar Muscle Up Practice B) 8 ROUNDS: – 3 BMU – 6 Deadlift @100/70kg 14.12 17 min AMRAP: – 10 Box Jumps @24/20″ – 12 Push Jerks @50/35kg – 15/12 cal Echo Bike 15.12 A) Paused Back Squat 4…