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Programming Hall 6 Week 10

  • mrt 01, 2020
  • superadmin

2.3.2020

14min EMOM:
Even: 5 Deadlifts @ 1.5 x BW
Odd: 5 Strict presses @ 0.65 x BW

Do before or after class:
3 x 15 inverted row (2sec pause chest to bar)

3.3.2020

10min AMRAP:
8 Double KB snatch (20/12kg per hand)
8 KB overhead squats (20/12kg per hand)
1 Legless rope climb

Do before or after class:
3 x 15 inverted row (2sec pause chest to bar)

4.3.2020

3 Rounds for time:
14 Strict handstand push ups
7 Power cleans (85/55kg)

Do before or after class:
3 x 15 inverted row (2sec pause chest to bar)

5.3.2020

20min AMRAP:
20 Box jumps (24/20″)
15 Pull ups
10 Thrusters (45/30kg)

Do before or after class:
3 x 12 Bent over DB fly

6.3.2020

10 Rounds for time:
12 Devil presses (22.5/15kg per hand)
20m Sandbag carry (100/65kg)

Do before or after class:
3 x 12 Bent over DB fly

7.3.2020

With a buddy:
A) Max calories assault bike in 12min
Switch every 30sec. Good luck.

Rest 4min

B) Max distance row in 12min
Switch every 2min

Do before or after class:
3 x 12 Bent over DB fly

8.3.2020

12 Rounds for time:
30 Double unders
6 DB snatches (35/22.5kg)

Do before or after class:
3 x 12 Bent over DB fly