fbpx

WOD

Programming Hall 6 Week 29

WOD 13.7.2020 A) Kipping pullup 7min practice – start getting used to this movement again. B) 21-15-9 Sandbag squats @ 75/55kg Strict ring dips WOD 14.7.2020 4 Rounds for time 25/19 Assault bike calories (SPRINT!) Rest 30sec 35 Wall balls @ 9/6kg Rest 30sec WOD…

Strength Program Week 1

WEEK 1 DAY 1 1. BACK / FRONT SQUAT 5 X 6 @ 60% / RPE 6 Rest 2.5- 3 min between sets. Super Sets x 3: 2A. 12 X DUMBBELL BENCH CHEST PRESS (MEDIUM) 2B. 8L+8R X ONE ARM DB/KB BENT OVER ROWS (HEAVY)…

Programming Hall 6 Week 28

WOD 6.7.2020 5 Rounds for max reps 30sec max reps assault bike calories Rest 30sec 30sec max reps hang power cleans @ 40/27kg Rest 30sec 30sec max reps burpees over the bar Rest 30sec WOD 7.7.2020 A) Back squat Build up to a 3RM B)…

Programming Hall 4 Week 28

U1 Lite 7.7.2020 Hanging Knee Raises KB Swing WOD: FOR TIME 10-20-30-40 KB Swings USA 16/12kg 8-14-20-26 Hanging Knee Raises 6-10-14-18 Burpees 9.7.2020 Push Press Wall Balls WOD: AMRAP 3 min x 4: – 8 Push Presses @ 32/22kg – 10 Abmat Sit Ups –…

Weightlifting Class

Hall 4 5-7-2020 Power clean + squat 6x 2×1+1 Full cleans 5×2 Front squats heavy 3×8 or building/technique 6×8 8 min AMRAP 10/10 one arm kb deadlift 10/10 kb shoulder press 10/10 alt. Kb hang snatch

Programming Hall 4 Week 27

U1 Lite 30.6.2020 A: Core Strength Hollow rock x 20 Arch rock x 20 Push up x 15 B: 15 Min. Amrap 15 Hang power cleans 32/22 Kg 8 Front squats 4 Push presses 2.7.2020 18 min AMRAP – 350m Row – 10 Deadlifts @…

Programming Hall 6 Week 27

WOD 29.6.2020 Warmup 30 Air squats 20 Push ups 20 Box step ups 20 DB push presses 30 Lunges A For time 30 Double DB ground to overhead 30 Alternating front rack lunges 30 Box step overs 30 Alternating front rack lunges 30 Double DB…

Programming WODs CP3 Week 26

22.6.2020 Warm up your coaches choice 🙂 Wod: 4 Rounds for time 700m Run 10 Shoulder to overhead each side 24/16 10 Kb snatches each side 24/16 20 Kb swings 24/16 40 jumps over Kb 23.6.2020 Warm up your coaches choice 🙂 Wod: Complete 21-15-9…

Programming Lite Week 26

U1 Lite 23.6.2020 Technique/focus: Squat clean & Power Jerk Wod: 4 Rounds for time 12 Squat cleans (32/22kg) 8 Power jerks (32/22kg) 15 Burpees 25.6.2020 Technique/focus: Double unders & Thrusters Every 2min for 12min (6 Rounds) Min 1: Double unders or Double unders attempts Min…

Programming Endurance Week 26

U1 Endurance 22.6.2020 Buy in: 30 Burpees 60/50 Cal Row/bike 50/40Cal 50 Double unders 40 Air Wall balls 20/14″ 30 Wall Ball sit ups 20 Wall ball squats Run 400 meter 20 Wall ball squats 30 Wall Ball sit ups 40 Air Wall balls 20/14″…

Programming WOD Week 26

WOD 22.6.2020 Warmup Push up x 25 Hollow rock x 30 Arch rock x 30 Box step ups x 20 DB push press x 12 Renegade rows x 6 per arm Weighted step up x 8 per leg A 4 Rounds for max reps 45sec…

Programming WOD Week 25

WOD 15.6.2020 Warmup Lunge with rotation x 12 per side Prisoner squat x 15 Jumping squat x 15 Prone swimmers x 15 Goblet squat x 15 Russian swings x 20 Technique practice and go! A 5-10-15-20-15-10-5 Double KB swings* (20/12kg per hand) Double KB front…