fbpx

WOD

Programming Hall 4 Week 39

U1 Lite 22.9.2020 Power Clean technique Shoulder stability WOD: 20 min EMOM Min 1: 5 Power Cleans @ RPE 6 Min 2: 12 Double KB Push Press @ 2×16/12kg Min 3: 30 sec max cal AssBike Min 4: REST 24.9.2020 Shoulder Mobility and Stability Strict…

Programming Hall 6 Week 39

WOD 21.9.2020 5 Rounds for reps 3min AMRAP: 9 Power snatches @ 50/35kg 9 Chest to bar pull ups Rest 90sec Each new AMRAP continues where you left off. WOD 22.9.2020 15min AMRAP 10 Bar muscle ups 25/18 Rowing kcals WOD 23.9.2020 A) Clean and…

Programming Hall 4 Week 38

U1 Lite 15.9.2020 WOD: 4 x AMRAP 3min: In 3 min perform: 15 Push presses @ 32/22kg 20 Air Squats Time left = max cal Row REST 3 min. 17.9.2020 WOD: 8 min AMRAP: 12/10 cal AssBike 10 Hang Power Cleans @ 42/32kg REST 3…

Programming Hall 6 Week 38

WOD 14.9.2020 4 Rounds for max reps 30sec max effort bike kcals Rest 30sec 30sec max hang power cleans @ 55/38kg Rest 30sec 30sec max max toes to bar Rest 90sec WOD 15.9.2020 A) Overhead squat Build up to a heavy single B) 5 Rounds…

Programming Hall 6 Week 37

WOD 7.9.2020 16min AMRAP 15 Wall balls @ 9/6kg 12 Hang power snatches @ 40/27kg 9 Burpees over the bar Rx+ = 30/20lb wall ball and hang squat snatches WOD 8.9.2020 5 Rounds for time 20/16 Rowing kcals 14 DB thrusters @ 22.5/15kg per hand…

Programming Hall 4 Week 37

U1 Lite 8.9.2020 WOD: 20 min EMOM Min 1: 10/8 cal Bike Min 2: 5+5 KB Snatch @ 16/12kg Min 3: 8 Burpees over the KB Min 4: REST 10.9.2020 WOD: Benchmark ”ANNIE” FOR TIME: 50-40-30-20-10 Abmat Sit Ups Double Unders 11.9.2020 WOD: 5 ROUNDS…

Programming Hall 4 Week 36

U1 Lite 1.9.2020 Row Technique Wall Balls Practice WOD: 4 ROUNDS 3 min AMRAP 10/8 cal Row 10 Walballs 6/4kg REST 2 min. 3.9.2020 Push Jerk Technique and shoulder mobility. KB Swing Practice WOD: 16 min AMRAP 7 Push Jerks @ 32/22 kg 13 Russian…

Programming Hall 6 Week 36

WOD 31.8.2020 Every 4min for 20min 20/16 Kcal row 8 Power clean and jerks @ 50/35kg 8 Toes to bar Timecap per round: 3:40 WOD 1.9.2020 A) Ring muscle up 30 reps for quality OR 12min technique practice (swings, kipping dips and seated transitions) B)…

Programming Hall 6 Week 35

WOD 24.8.2020 A) Gymnastics complex 10min EMOM: Odd: 8-12 kipping ring dips Even: 8-12 Ring swings B) 3 Rounds for time 700m run 100 Double unders WOD 25.8.2020 A) Deadlift 5 sets x 3 reps @ +-90% B) Assault bike 50 Kcal for time. Plunge…

Programming Hall 6 Week 34

WOD 17.8.2020 4 Rounds for time 12 Toes to bar / L ups 12 DB thrusters @ 22.5/15kg per hand WOD 18.8.2020 Every 3min for 18min 20/16 Kcal row 20 Russian swings @ 36/28kg 20 Push ups All work must be completed under 2:30. If…

Programming Hall 4 Week 35

U1 Lite 25.8.2020 KB Swings Practice Squat mobility WOD: EVERY 3 min x 7: 20 Russian KB Swings 16/12kg 10 Wall Balls 6/4kg TIME LEFT = REST 27.8.2020 Row Technique Swing to L Position WOD: 15 min AMRAP 10 Box Jumps 15/12 cal Row 8…

Programming Hall 4 Week 34

U1 Lite 18.8.2020 Front Squat mobility and technique Running warm up WOD: EVERY 4 min x 6: 8 Front Squats @ RPE 6 200m RUN 10 AbMat Sit Ups TIME LEFT = REST 20.8.2020 Shoulder mobility Hang Power Clean and Jerk Technique WOD: 16 min…