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Programming Hall 6 Week 29

  • jul 18, 2021
  • superadmin

WOD 19.07.2021

A) ± 20 min Bar Muscle Ups and Handstand Push Ups Practice

A) WOD:
8 min AMRAP
– 10 Handstand Push Ups
– 30 Double Unders

REST 2min
8 min AMRAP
– 5 Bar Muscle Ups
– 15 Burpees

WOD 20.07.2021

A) Front Squats 6 x 4 (build Up)
CAP: 14

B) WOD: 5 ROUNDS
– 2 Rope Climbs
– 4 Ring Dips
– 16 USA KB Swings @24/16

WOD 21.07.2021

A) CORE WORK – 3 rounds:
– 20-30 sec L Sit Hold
– 15+15 Side Hip Lifts L+R
– 10 Strict Sit Ups
CAP: 12

B) WOD: FOR REPS
3 ROUNDS:
1:30 min: Wall Balls @9/6kg
30 sec: REST
1:30 min: AssBike max cal
30 sec: REST
1:30 min: Pull Ups
30 sec: REST

WOD 22.07.2021

A) Bench Press 4 x 6 (Build Up)
After each set perform 12-15 DB Reverse Flyes (lightweight)
CAP: 14

B) WOD: 3 ROUNDS
– 6 Squat Cleans
– 9 Burpees
– 6 Shoulder 2 Overhead
– 400m Run
RX= 61/43 kg

WOD 23.07.2021

METCON FRIDAY
28 min AMRAP
– 21 Toes 2 Bar
– 15 Man Makers @2×22.5/15kg
– 900/700 m Row
🙂

WOD 24.07.2021

PARTNER WOD
BUY IN:
– 1.4km Run (Together)

THEN:

14 ROUNDS ( alternate per full round)
– 4 Hang Power Snatches
– 5 Overhead Squats
– 6 Box Jumps Over @24/20″

THEN:

– 70 Synchronized Reverse Lunges

WOD 25.07.2021

A) Handstand Walk Practice for 10-15 min

B) WOD: 3 ROUNDS
– 20 Ring Push Ups
– 20 Knee 2 Elbows
– 10 Deadlifts @103/75kg


Back Hall 6

Strength

19.07.2021

Sumo Deadlift 4 x 6 @ RPE7
superset Hip Thrust 4 x 8 @ RPE8
Pull Ups 5 x 3-5
superset Copenhagen Side plank 5 x 20sec

20.07.2021

Low Bar Squat 3sec Tempo Squat 4 x 4 @ RPE7
superset 20 alt V-ups
Feet Up Bench Press 4 x 6 @ RPE7
superset DB Tricep Extension 4 x 8-12 @ RPE8


Weightlifting

22.07.2021

Muscle Snatch 3×2
Power Snatch (High + Deep) 4×1+1
2sec Paused Snatch 4×2