fbpx

Programming Hall 6 Week 18

  • Apr 28, 2019
  • superadmin

29.4.2019 – Monday

Skill development and drills:

3 x 5 Paused power cleans (2sec off floor, 2sec at knee, 2sec at high hang, 2sec on catch) – medium form-control weight

2 x 10 per leg Bulgarian split squats (heavy)

Pistol mobility

WOD:

3 Rounds for time:

7 Power clean and jerk (70/48kg)

14 Alternating pistol squats (20/16kg)

 

30.4.2019 – Tuesday

Skill development and drills:

3 x 45sec hollow hold

3 x 8 handstand rocks

3 x 10 shoulder taps

 

WOD:

A) 100m handstand walk

(Scaled = buddy assisted walk)

B) 50 Assault bike calories for time

 

1.5.2019 – Wednesday

Skill development and drills:

Snatch mobility and technique

2 x 12 Sots press (medium form-control)

Hamstring mobility

WOD:

A) Every 45sec, for 12 sets:

1 Snatch + 2 hang power snatch + 3 overhead squats (heavy)

B) 10min EMOM:

7 Toes to bar + 11 Push ups

 

2.5.2019 – Thursday

Skill development and drills:

2 x 30 hollow rocks

2 x 30 arch rocks

3 x 12 ring dips

3 x 12 ring rows (feet on box)

WOD:

14min AMRAP:

5 Ring muscle ups

15 Burpees

Rx+ = 14min AMRAP of burpee muscle ups

 

3.5.2019 – Friday

Skill development and drills:

Rowing technique practice

2 x 12 per side calf raise (heavy)

2 x 12 per arm KB wrist curls (heavy)

WOD:

30min AMRAP:

15/12 Rowing calories

75 Double unders

25 KB swings (24/16kg)

 

4.5.2019 – Saturday

Skill development and drills:

General warm up and devil press technique

WOD:

In pairs:

20 x 100m Sandbag carry (50kg)

AMRAP: Devil presses (22.5/15kg per hand)

Layout:

Buddy 1 carries the sandbag while buddy 2 does devil presses. Every devil press completed takes 3sec off your total time. Switch after every sandbag run. Sandbag carried on chest/stomach.

 

5.5.2019 – Sunday  

CLOSED – Bevrijdingsdag!