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Programming Hall 6 Week 3

  • Jan 12, 2020
  • superadmin

13.1.2020

3 Rounds for time:
1min Sandbag hold (85/55kg)
17 Chest to bar pull ups
17 Power snatches (40/28kg)

Homework (before or after class)
Accumulate 2min ring support hold and bottom support hold

14.1.2020

10min AMRAP:
11 Burpees over the bar
8 Thrusters (50/35kg)
5 Ring muscle ups

Homework (before or after class)
Accumulate 2min ring support hold and bottom support hold

15.1.2020

12min ladder:
3,6,9,12…Toes to bar
2,4,6,8…Overhead squats (50/35kg)
1,2,3,4…Strict HSPU

Homework (before or after class)
Accumulate 2min ring support hold and bottom support hold

16.1.2020

10 Rounds for time:
25 Double unders
10 Wall balls (20/14lb)

Homework (before or after class)
3 x 12 Ring row
3 x 12 Ring dip

17.1.2020

For time:
21-15-9
Rowing calories
Hang power clean (50/35kg)
9-15-21
Bike calories
Power jerks (50/35kg)

Homework (before or after class)
3 x 12 Ring row
3 x 12 Ring dip

18.1.2020

Buddy “Angie”, but worse:
For time, in pairs:
100 Pull ups
100 HSPU
100 GHD sit ups
100 Pistol squats

Homework (before or after class)
3 x 12 Ring row
3 x 12 Ring dip

19.1.2020

3 Rounds for time:
20 Russian swings (40/28kg)
15m left arm + 15m right arm suitcase carry (40/28kg)
15 Kipping ring dips

Homework (before or after class)
3 x 12 Ring row
No extra ring dips today