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Programming Hall 6 Week 32

  • aug 08, 2021
  • superadmin

WOD 09.08.2021

A) 5 x 5 Strict Shoulder Press (Build Up)
* after each set perform 30 sec Hollow Hold

B) WOD: FOR TIME
– 21 Handstand Push Ups
– 21 KB Swings @32/24kg
– 15 Handstand Push Ups
– 15 KB Swings @32/24kg
– 9 Handstand Push Ups
– 9 KB Swings @32/24kg

WOD 10.08.2021

A) Back Squat 3-3-3-3-3

B) WOD: 2 ROUNDS
– 35/25 cal AssBike Sprint
– 25 Air Squats

Then go cry:)

WOD 11.08.2021

A) Bench Press 4 x 10 (Build Up)

B) WOD: 10 min AMRAP
– 5 Devil Press @2×22.5/15kg
– 30 Double Unders

WOD 12.08.2021

A) 12 min Bar Muscle Ups Practice

B) WOD: 15 min EMOM
Min 1: 3-5 Bar Muscle Ups / 5-8 Chest To Bar Pull Ups
Min 2: 15/12 cal Skierg
Min 3: 12 Ring Push Ups

WOD 13.08.2021

METCON FRIDAY

BUY IN:
Tabata Sprint AssBike

REST 2 min

THEN

6 ROUNDS
– 7 Deadlifts @120/85kg
– 14 Burpees Over the Bar

THEN

Finisher. Surprise surprise! Don’t panic, is organic:)

WOD 14.08.2021

PARTNER WOD
WOD: 24 min AMRAP
– 20 Box Jumps @24/20″
– 2 Rope Climbs
– 20 Wall Balls @9/6kg

WOD 15.08.2021

A) CORE WORK
3 ROUNDS
– 20 Hollow Rocks
– 15 Hanging Knee Raises
– 20 Russian Twists (use plate)

B) WOD: FOR TIME
42-30-18
– Cal Row
– Alternating DB Snatches @30/22,5kg


Back Hall 6

Strength

09.08.2021

Sumo Deadlift 6 x 4 @ RPE8
superset 8-12 Hip Thrust
Pull Ups 5 x 3-5
superset Copenhagen Side plank 5 x 20sec

10.08.2021

Low Bar Double Paused Squat 4 x 4 @ RPE8
superset 8-12 GHD Sit-Ups
3sec Tempo Bench Press 4 x 6 @ RPE8
superset DB Tricep Extension 4 x 8-12 @ RPE8


Weightlifting

12.08.2021

Power Snatch – 2sec Pause in the catch
Snatch – 2sec Pause in the bottom position
Deficit Snatch Pulls @ 120% of B