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Programming Hall 6 Week 14

  • mrt 31, 2019
  • superadmin

1.4.2019 – Monday

Skill development and drills:

Extensive shoulder warm up

Kip swing refinement

WOD:

5 Sets (maximum speed without any loss of form):

5 Strict pull ups

10 Kipping pull ups (not butterfly)

5 Strict hanging leg raise

10 Toes to bar

Rx+ = wear a weight vest

 

2.4.2019 – Tuesday

Skill development and drills:

Pose running drills

2 x 12 per side calf raises

WOD:

4 Rounds for time:

12 Box step ups (24/20kg)

400m run

8 + 8 Bulgarian split squat (24/20kg)

20/15 Assault bike calories

 

3.4.2019 – Wednesday

Skill development and drills:

Double and triple under practice

Barbell good morning 2 x 12 (medium form-control)

Spine mobility

WOD:

15min AMRAP:

50 Double unders

8 Slamball over shoulder cleans (70/50kg)

 

4.4.2019 – Thursday

Skill development and drills:

Clean and jerk technique practice

WOD:

15min EMOM:

3 Clean and jerks (medium form-control/heavy)

 

5.4.2019 – Friday

Skill development and drills:

Ski erg technique

Push up technique

Rowing technique (sprint start)

WOD:

1min AMRAP at each station, for 3 rounds:

1) Push ups

2) Ski erg calories

3) Wall balls (9/6kg)

4) Rope climbs

5) Rowing calories

6) KB swing (32/24kg)

7) Burpees

 

6.4.2019 – Saturday

Skill development and drills:

Overhead squat mobility

2 x 12 per arm renegade row (heavy)

2 x 12 Sots press (light/medium form-control)

WOD:

In pairs, 20min AMRAP:

16 Overhead squats (55/35kg)

16 Devil presses (22.5/15kg per hand)

26 Box jump overs (24/20”)

One works, one rests

 

7.4.2019 – Sunday

Skill development and drills:

Mobility and technique practice

WOD:

12min AMRAP:

12 Weighted alternating pistol squats (16/12kg)

5 Bar muscle ups (Rx+ = 2 strict bar MU)