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WOD

Programming Hall 6 Week 4

21.1.2019 – Monday Skill development and drills: Overhead squat mobility Muscle up practice WOD: 14min AMRAP: 5 Ring muscle ups 7 Hang power snatch (45/32.5kg) 9 Overhead squats (45/32.5kg)   22.1.2019 – Tuesday Skill development and drills: Overhead mobility and shoulder stacking for handstand Pistol…

Programming Hall 4 Week 4

U1 Lite: Wednesday 23.1.2019 Focus: Kettlebell Swing Russian / USA 3 x 10 tempo ring rows 3 x 15 sit ups 3 x 10 push ups Tabata Style x 6 rounds: 20 sec of work alternated by 10 sec rest of: Kettlebell Swing Russian /…

Programming Back Hall 6 Week 4

U1 Strength: Monday 21 January 2019 Back squat 6 x 4 RPE 8 Bench press 6 x 8 RPE 7 Tuesday 22 January 2019 Deadlift 6 x 4 RPE 8 Hanging L sit hold Accumulate 5min Wednesday 23 January 2019 Pick 2 of the following 1RM…

Programming Back Hall 6 Week 3

Powerlifting: Monday 14 January 2019 Back squat 6 x 4 RPE 8 Bench press 6 x 8 RPE 7 Tuesday 15 January 2019 Deadlift 6 x 4 RPE 8 Windscreen wipers 6 x 12 Wednesday 16 January 2019 Back squat 6 x 8 RPE 7…

Programming Hall 4 Week 3

U1 Lite: Tuesday 15.1.2019 Focus: Front Squats KB Swing Russian 3 x 15 Bent Over Row 3 x 15 Shoulder Press AFAP (As Fast As Possible) 21-15-9 Front Squats 32/22kg 30-20-10 Kettlebell Swings 20/16kg Wednesday 16.1.2019 Focus: Power Clean Technique KB Swing RUssian 3 x…

Programming Hall 6 Week 3

WOD: 14.1.2019 – Monday Skill development and drills: Clean technique practice and mobility WOD: A) Build up to 5RM push press 10min cap B) Every 30sec for 10min 1 Power clean + 1 Clean + 1 Front squat Rx = 60/40kg 15.1.2019 – Tuesday Skill…

Programming Hall 4 Week 2

U1 Lite: Tuesday 8.1. 2019 Focus: MedBall Clean KB Swing 3 x 1min plank 5 Rounds for time: 15 Medbal Clean 9/6kg 15 KB Swing RUSSIAN 20/16kg Wednesday 9.1.2019 Focus: Hip Moblity CORE work 3 x 40m sled push AHAP ( as heavy as possible…

Programming Back Hall 6 Week 2

Powerlifting: Monday 7 January 2019 Back squat 6 x 4 RPE 8 Bench press 6 x 10 RPE 7 Tuesday 8 January 2019 Deadlift 6 x 4 RPE 8 Inchworm to 5sec hollow hold 6 x 6 Wednesday 9 January 2019 Back squat 6 x…

Programming Hall 6 Week 2

WOD: 7.1.2019 – Monday Skill development and drills: Overhead squat mobility Rowing sprint start WOD: In 60sec: 5 Overhead squats (70/47.5kg) Max distance row Rest 60sec Repeat 10 times 8.1.2019 – Tuesday Skill development and drills: Shoulder stability drills Slamball technique WOD: 16min AMRAP: 4…

Programming WOD Week 1

31.12.2018 – Monday Skill development and drills: Hang power clean cycling Legless rope climb technique WOD: In teams of 3, 30min AMRAP: 6 Legless rope climb 30 Hang power cleans (50/35kg) 45 Box jumps (30/24”) 1 Works, 2 rest, change as and when needed for…

Programming U1 Endurance Week 1

Wednesday 2.01.2019 AMRAP 35min: 15 Deadlifts 62/42kg 20 KB Swings USA 20/16kg 500 m ROW

Programming U1 Strongman Week 1

Saturday 5.1.2019 Event 1: 2 Attempts at fastest time: Arm over arm pull Description Attach 20m rope to sled, load up 1.25 x bodyweight, secure feet behind sandbags. Only hand over hand pull allowed.   Event 2: Deadlift Description 10min to find 1RM.