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Programming Hall 6 Week 34

  • Aug 16, 2020
  • superadmin

WOD 17.8.2020

4 Rounds for time
12 Toes to bar / L ups
12 DB thrusters @ 22.5/15kg per hand

WOD 18.8.2020

Every 3min for 18min
20/16 Kcal row
20 Russian swings @ 36/28kg
20 Push ups

All work must be completed under 2:30. If not possible, reduce reps evenly across all movements.

WOD 19.8.2020

Back squat

5-5-5-3-3-3-1-1-1

Heavy lifting day! Be happy!

WOD 20.8.2020

3 Rounds for time
20 Pull ups
15 Power snatch @ 50/35kg

WOD 21.8.2020

20min AMRAP
30/22 Kcal bike/ski
10 Manmakers @ 15/10kg per hand

WOD 22.8.2020

6 Rounds for time, with a buddy
12+12 Overhead squats @ 45/30kg
10+10 Burpees over the bar

Buddy 1 does 12 OHS, buddy 2 does 12 OHS, 1 does 10 burpees, 2 does 10 burpees. That’s 1 round!

WOD 23.8.2020

5 Rounds for reps
60sec max wall balls @ 20/14lb
Rest 30sec
60sec max kcal row
Rest 30sec

Back Hall 6

Strength

17.8.2020

Low Bar Squat 5 x 6
Feet up Bench Press 5 x 5

Barbell bends 100 – 10 deadbugs every time you break

18.8.2020

Deficit Snatch Grip DL 3 x 8
Sumo Deadlift 5 x 5

Hipthrust 3 x 8
Half kneeling KB halo 3 x 10/10

Strength Lite

19.8.2020

Bench Press Technique
Bent Over Rows

STRENGTH WOD:
5 SUPERSETS:
– 5 Bench Presses @ RPE 7
– 8 Barbell Bent Over Rows @ 50% BW
– 30 sec side plank L/R
REST 90-120 sec.

Weightlifting

20.8.2020

Muscle Snatch                                   6x 3
Power Snatch + Hang Power Snatch 6x 2+1
Overhead Squats – superset with:     4x 6
Box Jumps                                         4x 6

22.8.2020

Hang Power Clean + Hang Clean  6x 2+1
Push Press                                      5x 5
Back Squats                                   4x 6

Front Delt Raise/ Side Delt Raise / Rear Delt Raise – superset with: 3x 10/10/10
Leg Raises 3x 10