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Programming Hall 6 Week 21

  • May 23, 2021
  • superadmin

WOD 24.05.2021

A) TABATA: Active Hang

B) TABATA: Hollow Hang

C) Strict (Weighted) Pull Ups 5 x 5 (Build Up)
CAP:10

D) WOD: 12 min AMRAP
– 12 USA KB Swings @32/24 kg
– 24 AbMat Sit Ups
– 48 Double Unders

WOD 25.05.2021

A) 5 Supersets:
– 8 Romanian Deadlifts (Build Up)
– 8 Hanging Knee Raises
CAP: 15

B) WOD: 3 ROUNDS
– 12 Deadlifts @ 125/85kg
– 24 Push Ups
– 400m Run

WOD 26.05.2021

A) Push Jerk 5 x 5 (Build Up)
CAP: 12

B) WOD: FOR MAX cal
14 min AMRAP Bike
* every 2 min = 5 Devil Presses @ 2×22.5/15kg
(starting at min 0:00)

WOD 27.05.2021

A) Technique Practice:
Snatch Pull + Hang Snatch Pull + Hang Power Snatch + Hang Snatch
± 7 x 1+1+1+1
CAP: 14

B) WOD: For max LOAD OF THE DAY
– Run 1.1 km (700+400m)

then

– Establish 1RM of today – SNATCH
Total time allocated for run and snatch = 15

WOD 28.05.2021

WOD: EVERY 6 min x 5:
– 1 min Bike (max cal)
– 60 Double Unders
– 30 Thrusters @30/20kg
TIME LEFT = REST
SCORE = TOTAL cal BIKE

WOD 29.05.2021

A) Build Up to a heavy complex:
Power Clean + Hang Clean + Front Squat
CAP:12

B) WOD: 5 ROUNDS
– 12 L-Swings / T2B
– 9 Burpees Over the bar
– 3 Cleans @90% of A
CAP: 12

WOD 30.05.2021

WOD: 22 min AMRAP
– 50 WallBalls @9/6kg
– 40 Box Jumps @24/20″
– 30 Burpees
– 20 Alternating DB Snatches @22.5/15kg

CORE finisher with Coach Charlie:)


Back Hall 6

Strength

24.05.2021

High Bar Backsquat 3×6
Lat Pulldown 3×12-15
Bench Press 3×6
Skull Crushers 3×8-12

25.05.2021

Conventional Deadlift 9×2
Chin Ups 5×3-5
Renegade Row 5×8-12


Weightlifting

27.05.2021

Muscle Snatch 4×2
Snatch Pull + Hang Power Snatch 4×1+2
Power Snatch + Overhead Squat 6×1+2