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Programming Hall 6 Week 20

  • May 12, 2019
  • superadmin

13.5.2019 – Monday

Skill development and drills:

2 x 20 wide push ups

Bench press arch technique

Plyometric drills

WOD:

16min EMOM:

Even: 12 Box jumps (30/24”)

Odd: 6 Bench presses (bodyweight)

 

14.5.2019 – Tuesday

Skill development and drills:

3 x 8 Zombie squats (heavy)

3 x 12 double dumbbell sots press (medium form-control)

WOD:

5 Rounds for time:

8 Front squats (75/45kg)

16 Double DB push presses (22.5/15kg)

 

15.5.2019 – Wednesday

Skill development and drills:

3 x 8 false grip ring pull ups

2 x 35 hollow rocks

2 x 35 arch rocks

2 x 15 kipping ring dips

2 x 8 sots press (medium form-control)

WOD:

For time:

21-15-9

Hang power snatch (60/40kg)

12-9-6

Ring muscle ups

 

16.5.2019 – Thursday

Skill development and drills:

Jerk technique practice

2 x 12 Wall angels

Front rack mobility

WOD:

A) 5 x 3 Deadlifts (RPE 8)

B) 5 x 3 Jerks (RPE 8)

 

17.5.2019 – Friday

Skill development and drills:

Double under practice

Rowing technique

3 x 8 per leg calf raise (heavy)

WOD:

4 Rounds for time:

100m D-ball carry (70/50kg)

100 Double unders

30/22 Rowing calories

 

18.5.2019 – Saturday

Skill development and drills:

3 x 8 bicep curls (heavy)

2 x 8 zombie squats (medium form-control)

WOD:

In pairs, 21min AMRAP:

8 Hang power cleans (65/43kg)

4 Thrusters (65/43kg)

2 Legless rope climbs

 

19.5.2019 – Sunday

Skill development and drills:

3 x 25 hollow rocks

2 x 12 floor facing angels

WOD:

5 Rounds for time:

25 Burpees

20 Toes to bar

8 Strict wall facing HSPU (Rx+ = feet off the wall at the bottom)