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Programming Hall 6 Week 12

  • Mar 17, 2019
  • superadmin

18.3.2019 – Monday

Skill development and drills:

Shoulder circles, kip swings and butterfly practice

WOD:

16min AMRAP:

15 Deadlifts (60/40kg)

8 Back rack lunges (60/40kg)

21 Pull ups

 

19.3.2019 – Tuesday

Skill development and drills:

Handstand walk practice

WOD:

6 Rounds for time:

10m Handstand walk / 20m Bear crawl

10 Devil presses (22.5/15kg per hand)

 

20.3.2019 – Wednesday

Skill development and drills:

Rowing technique

Pistol mobility

WOD:

5 Rounds for time:

25 Push ups

30 Pistol squats

500m Row

 

21.3.2019 – Thursday

Skill development and drills:

Squat mobility (thoracic extension and ankle flexion)

WOD:

20min EMOM:

Even: 20m Slamball carry (70/50kg)

Odd: 14 Goblet squats (24/16kg)

 

22.3.2019 – Friday

Skill development and drills:

Overhead stability

WOD:

6 Rounds for time:

13 Dumbbell push press (22.5/15kg per hand)

15 Box jumps (24/20”)

3 Legless rope climbs

 

23.3.2019 – Saturday

Skill development and drills:

General warm up and mobility

WOD:

In pairs, 6 rounds for time:

15m + 15m Overhead lunge walk (15/10kg)

30m + 30m Bear crawl

15m + 15m Crab walk

 

24.3.2019 – Sunday

Skill development and drills:

Zombie squat practice

Bar muscle up technique

WOD:

21-15-9

Bar muscle ups

Front squats (70/47.5kg)

 

END OF CYCLE: Strength cycle starts 25.3.2019