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WOD

Programming Hall 4 Week 35

U1 Lite: Monday 26.8.2019 Focus: General Mobility Running Warm Up Over Head Squat practice 21-15-9-15-21 – OHS PVC + 5/2,5kg After each set of Over Head Squats: – 200m RUN – 7 Burpees Tuesday 27.8.2019 Focus: Front Squat Technique and Mobility 3 x 10 per…

Programming Back Hall 6 Week 35

U1 Strength: Monday 26 August 2019 Deadlift 6 x 6 RPE 8 Double KB bent over row 6 x 6 RPE 8 Wall facing shoulder taps 4 x 12-20 Tuesday 27 August 2019 Shoulder press 6 x 6 RPE 8 Goblet squat 6 x 12…

Programming Hall 6 Week 35

26.8.2019 – Monday WOD a) Bench press 5-5-5-5-5 @ 70-80% Max effort chin ups between the sets *scaled 5 eccentric chin ups b) “Annie” 50-40-30-20-10 Reps for time Double unders Sit ups Compare to 4.7.2016 27.8.2019 – Tuesday WOD a) 6 supersets (on every 3min)…

Programming Hall 4 Week 34

U1 Lite: Monday 19.8.2019 Focus: DB Snatch Technique Shoulder Warm Up 3 x 12 Ext Rotation with band 3 x 10 PVC Sots presses WOD: FOR TIME 10 Burpees 15 +15 1 Arm DB Push press 12,5/7,5kg 200m RUN 12+12 1 Arm DB Snatches 12,5/7,5kg…

Programming Back Hall 6 Week 34

U1 Strength: Monday 19 August 2019 Shoulder press 6 x 6 RPE 8 Strict chest to bar pull up 6 x 6 Add weight if needed Box pistols 4 x 8 per leg Add pause at bottom if easy Tuesday 20 August 2019 Back squat…

Programming Hall 6 Week 34

19.8.2019 – Monday WOD a) shoulder mobilization exercises b) For time: 10 swings 16/12 kilo 1 burpee 9 swings 16/12 kilo 2 burpees … 1 swing 16/12 kilo 10 burpees RX+ 20/16 kilo Finisher: Accumulate max sec. in 3 Min Hollow Hold 20.8.2019 – Tuesday…

Programming Hall 4 Week 33

U1 Lite: Monday 12.8.2019 Focus: Shoulder Warm Up Box Jumps Practice Push Press Technique BUY IN : 20 Burpees 5 ROUNDS: 5 Box Jumps 20” 7 AbMat Sit Ups 9 Push Press 32/22kg BUY OUT: 400m RUN Tuesday 13.8.2019 Focus: Deadlift Practice Posterior Chain warm…

Programming Back Hall 6 Week 33

U1 Strength: Monday 12 August 2019 Back squat 6 x 6 RPE 8 Wall facing handstand hold 6 x 20sec Bicep curls Accumulate 50 reps 25/17.5kg Tuesday 13 August 2019 Bench press 6 x 6 RPE 8 Legless rope climb 6 x 2-3 Single leg…

Programming Hall 6 Week 33

12.8.2019 – Monday WOD In teams of 2 for time: 700m run then 10 rounds of 10 pull ups 20 push ups 30 squats then 700m run 13.8.2019 – Tuesday WOD A) 3 sets 10-12 half kneeling DB press/side 10-12 single arm renegate rows/side 20-24…

Programming Hall 4 Week 32

U1 Lite: Monday 5.8.2019 Focus: General Warm Up Turkish Get Up Technique TGU 4 x 3 per arm EMOM 15 min: 1min : 10 Push Ups 2min: 12 Ring Rows 3min: 15 Air Squats Tuesday 6.8.2019 Focus: General Warm Up Rowing Technique Sled Push Practice…

Programming Back Hall 6 Week 32

U1 Strength: Monday 5 August 2019 Bench press 5 x 8 RPE 8 Bent over row 5 x 8 RPE 8 Pistol squats 3 x 12 per leg Tuesday 6 August 2019 Deadlift 5 x 8 RPE 8 Overhead split squat 5 x 4 per leg…

Programming Hall 6 Week 32

5.8.2019 – Monday WOD a) EMOM 12min 1-4. 3 power cleans (climbing) 5-8. 2 power cleans (climbing) 9-12. 1 power clean (climbing) b) EMOM 10min Pull ups/Push ups/Double unders 6.8.2019 – Tuesday WOD A) Front squat 5@72,5% 1@82,5% 5@75% 1@85% 5@77,5% 1@87,5% B) 3 rounds…