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Programming Hall 6 Week 23

  • jun 06, 2021
  • superadmin

WOD 07.06.2021

A) For quality:
– 5 x 10-12 ELASTIC Band Wide Grip (C2B) Pull Ups
– 5 x 15 Elastic band Lat Pull Down
– 5 x 12 Small Plate Reverse Flyes
CAP: 16

B)WOD: 11 min AMRAP:
2-4-6-8-etc OF:
– Front Squats @43/30kg
– Hand Release Push Ups

WOD 08.06.2021

A) Build up to a heavy set of:
Power Snatch + Hang Power Snatch + Overhead Squat
CAP: 14

B) WOD: FOR REPS
40 sec WORK / 20 sec REST x 12:
– Push Press @43/30kg
– Double Unders
SCORE = Total of both.

WOD 09.06.2021

A) For quality:
4 x 8+8 Box Seated 1 Arm DB Press
4 x 20 Sec Handstand Hold (wall)
4 x 10+10 Side Plank Hip Raise
4 x 12 Ring Rows
CAP: 16

B) WOD: 13 min AMRAP
– 10 Burpees Box Jumps @24/20″
– 20 Alt. DB Snatch @30/22.5kg

WOD 10.06.2021

A) Build Up – Technique work – not max out!
– Hang Clean
3-3-3-2-2-1-1
CAP: 12

B) WOD: FOR TIME
– 200m Run
– 8 Hang Cleans @60/40kg
– 200m Run
– 6 Hang Cleans @70/50kg
– 200 m Run
– 4 Hang Cleans @80/60kg
– 200 m Run
– 2 Hang Cleans @90/67.5kg
– 100m Run
– 2 attempts for the heaviest single hang clean for today.

WOD 11.06.2021

METCON FRIDAY
WOD: 28 min AMRAP
– 20/14 cal Bike
– 30 USA Russian KB Swings @20/12kg
– 40 Walballs @9/6kg

* every 4 min (start at min 0:00) – 12 Push Ups

WOD 12.06.2021

WOD: PARTNER WOD
3 ROUNDS:
– 30 Synchronized AbMat Sit Ups
– 40 Deadlifts @60/40 (Split)
– 30 Synchronized Air Squats
– 40 Push Jerks @60/40kg (Split)
– 30 Synchronized Burpees
– REST 2 min

WOD 13.06.2021

A) For max load:
– 2 x 200m Farmers Carry (use KB/DB) @AHAP*
* for every stop/break on the way, perform 10 burpees when back inside.

B) WOD: Every 4 min x 4:
– 21/15 kcal Row
– 15 DB Thrusters @2×15/10kg
– 9 Pull Ups
TIME LEFT = REST


Back Hall 6

Strength

07.06.2021

High Bar Backsquat 4×4 x 80-90%
Face Pulls 4×12-15
Bench Press 4×4 x 80-90%
Skull Crushers 4×8-12

08.06.2021

Conventional Deadlift 9×2 x 85-90%
Chin Ups 5×3-5
Pendlay Rows 5×8-12


Weightlifting

10.06.2021

Snatch Pull + Hang Power Snatch + Low Hang Power Snatch  3 x1+1+1
Snatch Pull + Power Snatch + Power+Afsquatten 4x 1+1+1
Snatch Balance 20min 4 x 1