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Programming Hall 6 Week 16

  • Apr 14, 2019
  • superadmin

15.4.2019 – Monday

Skill development and drills:

Rowing technique

12 per side DB windmills (medium form-control)

2 x 12 per leg Bulgarian split squats (medium form-control)

WOD:

18min AMRAP:

24 Alternating dumbbell snatches

24 Dumbbell box step ups

24/18 Calorie row

Rx = 22.5/15kg

 

16.4.2019 – Tuesday

Skill development and drills:

1min weighted plank

20 feet together goblet squats (heavy)

60m pinch grip farmers carry

Pistol mobility

WOD:

21min AMRAP:

13 Push ups

10 Pistol squats (16/12kg)

7 Neutral grip strict pull ups

 

17.4.2019 – Wednesday

Skill development and drills:

Hang power clean cycling

Trap 3 raise x 20 (light)

Thoracic and shoulder mobility

WOD:

“DT”

5 Rounds for time:

12 Deadlifts

9 Hang power cleans

6 Power jerks

Rx = 70/47.5kg

Rx+ = heavy DT (93/66kg)

 

18.4.2019 – Thursday

Skill development and drills:

30 strict leg raises

30 L ups

30 Pullovers

Middle and side splits – 1min each

WOD:

For time:

21-15-9

Toes to bar

42-30-18

Wall balls (9/6kg)

 

19.4.2019 – Friday

CLOSED

 

20.4.2019 – Saturday

Skill development and drills:

2 x 30sec crow hold

2 x 30sec headstand hold (straight legs)

Kipping HSPU practice

WOD:

In pairs, for time:

120 Russian swings (40/28kg)

80 Handstand push ups (Rx = butt off wall)

200/160/120 Assault bike calories

One works, one rests

 

21.4.2019 – Sunday

CLOSED