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Programming Hall 6 Week 12

  • Mar 15, 2020
  • superadmin

16.3.2020

14min AMRAP:
30sec max effort bike calories
30sec rest
30sec max effort thrusters (40/28kg)
30sec rest

Do before or after class:
Chin over bar hold – accumulate 2min

17.3.2020

4 Rounds for time:
30 Air squat
10 Alternating side cartwheels
30 DB shoulder to overhead (22.5/15kg)

Do before or after class:
Chin over bar hold – accumulate 2min

18.3.2020

21-15-9
Handstand push ups
Power cleans (60/40kg)
Burpees over the bar

Do before or after class:
Chin over bar hold – accumulate 2min

19.3.2020

15min AMRAP:
15m Handstand walk
15 Toes to bar

No homework today!

20.3.2020

18min AMRAP:
13 Deadlifts (100/65kg)
350/300m row
17 Push ups

Do before or after class:
Crow hold 3 x 30sec

21.3.2020

In pairs:
A) Find 3RM bench press

B) 11min AMRAP:
11 Pull ups
11 Overhead squats (60/40kg)

Do before or after class:
Crow hold 3 x 30sec

22.3.2020

5 Rounds for time:
15 Front squats (45/30kg)
7 Bar muscle ups

Do before or after class:
Crow hold 3 x 30sec