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Programming Hall 6 Week 25

  • Jun 16, 2019
  • superadmin

17.6.2019 – Monday

Skill development and drills:

Clean technique drills

WOD:

5 Rounds for time:

5 Clusters (65/42.5kg) (Sc = thrusters)

15 Toes to bar (Sc = knees to elbows)

3 Rope climbs (Rx+ = legless)

Post WOD:

Accumulate 2min chin over bar hold

 

18.6.2019 – Tuesday

Skill development and drills:

Wall walk technique and shoulder stability warm up

WOD:

8 Sets for quality:

15m Farmer’s carry (RPE 8)

5 Wall walks (Rx+ = 30sec freestanding HS hold)

Post WOD:

30 Ball slams for time (35/20kg)

 

19.6.2019 – Wednesday

Skill development and drills:

Muscle up transition drills

WOD:

13min AMRAP:

4 Ring muscle ups (Sc = 12 ring rows OR 8 ring swings)

8 Burpee box jumps (24/20”)

16 DB snatches (22.5/15kg)

Post WOD:

5min double / triple under practice

 

20.6.2019 – Thursday

Skill development and drills:

Jerk technique

WOD:

A) 5 x 3 @ (RPE 8-9)

Jerk (from rack)

B) 5 x 3 (RPE 8-9)

Back squat

 

21.6.2019 – Friday

Skill development and drills:

General warm up

WOD:

4 Rounds for time:

15 Deadlifts @ 80/50kg (Rx+ = power clean @ 55/37.5kg)

15 Weighted sit ups @ 15/10kg (Rx+ = toes to bar)

700m run (Rx+ = 400m burden run @ 20/15kg)

Post WOD:

50 bicep curls for time @ 22.5/15kg

 

22.6.2019 – Saturday

Skill development and drills:

Kipping pull up technique

WOD:

In pairs:

500/425/350 Assault bike calories

E2MOM, synchronized:

4,5,6…Pull ups (Rx+ = bar muscle ups)

6,8,10…DB hang clean and jerk (22.5/15kg)

 

23.6.2019 – Sunday

Skill development and drills:

Snatch technique drills

WOD:

For max weight with good technique

6 x 2 Snatch

Post WOD:

Accumulate 3min in a handstand hold