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Programming Hall 6 Week 33

  • Aug 09, 2020
  • superadmin

WOD 10.8.2020

A) Snatch
Build up to a heavy single

B) 12min AMRAP
18/13 Kcal bike/ski
15 Hang power snatches @ 40-50% of A
12 DB box steps ups (22.5/15kg)

WOD 11.8.2020

5 Rounds for time
12 Devil presses @ 22.5/15kg per hand
14 Alternating DB lunges
200m run

WOD 12.8.2020

3 Rounds for time
25/19 Row kcals
20 Thrusters @ 30/20kg
7 Bar muscle ups / pull ups

WOD 13.8.2020

A) Strict press
6 Sets of 5 reps (heaviest weight possible with zero failures)

B) 9min AMRAP
9 Push ups
9 Kettlebell swings @ 32/24kg
9 Box jumps @ 24/20″

WOD 14.8.2020

For time:
10-1 Ground to overheads (40/28kg)
1-10 Burpees over the bar

WOD 15.8.2020

With a buddy, 5 rounds for time:
16 Deadlifts @ 90/60kg
80 Double unders
16 Pull ups (any style)

One works, one rests, break up work any way you want.

WOD 16.8.2020

For time
21 Handstand push ups
400m run
15 HSPU
400m run
9 HSPU
400m run

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Back Hall 6

Strength

10.8.2020

Low Bar Squat 5 x 3 + 3
Feet up Bench Press 5 x 5
Goblet squats 3 x 10
Pull Ups 3 x 3-5
Deadbugs 3 x 10

11.8.2020

RDL 3 x 8
Sumo Deadlift 5 x 5
Bottom up KB Press 3 x 20
KB bent over row 3 x 20
Half kneeling KB Halo 3 x 10/10

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Weightlifting

13.8.2020

Clean pull + Power clean      6x 2+1 70-80%
Full clean + Power jerk         6x 2+2 80-90% of A

Back squats – superset with: 4x 8 RPE 7
Push ups                               4x 8-12 RPE 7

15.8.2020

Snatch – 2 sec pause in catch                                          6x 3 75%
Clean + Split Jerk – 2 sec pause in jerk before recovery 6x 3 75%
Clean pulls                                                                      4x 8 100% of B

DB Bench Press – superset with: 3x 6 75-80% of B
Stiff Leg Deadlift                         3x 10 RPE 7