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WOD

Programming Hall 4 Week 23

U1 Lite 08.06.2021 Focus: Front Squat Mobility and Technique KB Swing WOD: 2 x 9 min AMRAP 1) 9 min AMRAP – 6 Pull Ups (Banded) – 12 Front Squats 32/22 kg 2 min REST 2) 9 min AMRAP – 12 US KB Swings @20/16…

Programming Hall 6 Week 23

WOD 07.06.2021 A) For quality: – 5 x 10-12 ELASTIC Band Wide Grip (C2B) Pull Ups – 5 x 15 Elastic band Lat Pull Down – 5 x 12 Small Plate Reverse Flyes CAP: 16 B)WOD: 11 min AMRAP: 2-4-6-8-etc OF: – Front Squats @43/30kg…

Programming Hall 4 Week 22

U1 Lite 01.06.2021 A) For quality: 4 x 8+8 Reverse Lunges (Build Up) 4 x 8 hanging Strict Knee Raise CAP: 14 B) WOD: 5 ROUNDS – 15 KB Push Press @2×16/12kg – 200m Run 03.06.2021 Focus: Deadlift technique Squat Mobility WOD: Every 3 min…

Programming Hall 6 Week 22

WOD 31.05.2021 A) Tucked Front Lever Hold Accumulate ± 3 min total hold. CAP: 8 B) Negative Pull Ups 5 x 4 with 3-5 sec. down CAP: 10 C) WOD: 5 ROUNDS – 50 Double Unders – 15 DB Thrusters @2×22.5/15kg RX+ = 25 Triple…

Programming Hall 6 Week 21

WOD 24.05.2021 A) TABATA: Active Hang B) TABATA: Hollow Hang C) Strict (Weighted) Pull Ups 5 x 5 (Build Up) CAP:10 D) WOD: 12 min AMRAP – 12 USA KB Swings @32/24 kg – 24 AbMat Sit Ups – 48 Double Unders WOD 25.05.2021 A)…

Programming Hall 4 Week 21

U1 Lite 24.05.2021 Focus: Squat Mobility KB Swing A) 3 Supersets: – 8 Bar Bent Over Row – 8 Bar Floor Chest Press CAP: 12 B) WOD: 5 ROUNDS – 12 Russian KB Swings @20/12kg – 10 Air Squats – 8 Burpees 25.05.2021 Focus: Deadlift…

Programming Outside Lite Week 20

17.05 Good Weather: Focus: KB Swings Double Unders WOD: FOR REPS – 5 min of Double Unders – 5 min of KB Swings – 3 min of Double Unders – 3 min of KB Swings – 1 min of Double Unders – 1 min of…

Programming Outside WOD Week 20

17.05 Good Weather WOD: 26 min PARTNER AMRAP – 100 Single DB Front Squats – 200m Run – 100 Single DB Push Press – 200m Run – 100 Single DB Thrusters – 200m Run – 100 Single DB Burpees RX=22.5/15kg Run together Bad Weather WOD:…

Programming Home WODs Week 20

Bodyweight Monday Warming up: Tabata x 1: 20 sec. work-10 sec. Rest – Up Downs – Jumping Jacks 3 rounds for quality: -10 scapula push ups -10 Weighted sit ups (use any object at home) -10+10 Bulgarian Split Squats per leg WOD: 6 ROUNDS -20…

Programming Outside Lite Week 19

10.05 Good Weather: Focus: KB Snatch A) 3 Supersets: – 12+12 One Arm Bent Over Row (KB) – 12+12 Half Kneeling KB Shoulder Press – 10 Tempo 3-3-X-1 KB Goblet Squat B) WOD: FOR TIME 30-20-10 – KB Hang Power Snatch @16/12kg – Burpees Bad…

Programming Outside WOD Week 19

10.05 Good Weather A) 4 Sets for quality: – 12 Renegade Rows – 12 DB Floor Press – 12 Cossack Squats (weighted) B) WOD: FOR TIME 21-15-9 – Devil Press @2×22.5/15kg – 400m Run after each set CAP: 12 Bad Weather A) 4 Sets for…

Programming Home WODs Week 19

Bodyweight Monday 3 min mobility work: -30 sec ankle stretch on door frame L/R -30 sec pigeon stretch L/R -60 sec prayer stretch on chair 2 Rounds for quality: -10 Tempo Squats -10 V-Ups -10 Scapula Push Ups A) 3 Supersets: – Cyclist Squat 3…