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Programming Hall 6 Week 35

  • Aug 23, 2020
  • superadmin

WOD 24.8.2020

A) Gymnastics complex
10min EMOM:
Odd: 8-12 kipping ring dips
Even: 8-12 Ring swings

B) 3 Rounds for time
700m run
100 Double unders

WOD 25.8.2020

A) Deadlift
5 sets x 3 reps @ +-90%

B) Assault bike
50 Kcal for time. Plunge face first into the pain cave.

WOD 26.8.2020

16min EMOM
1st: 8 Power cleans @ +-70%
2nd: 15-20 Push ups
3rd: 12-16 Toes to bar
4th: Rest

WOD 27.8.2020

5 Rounds for time
5 Manmakers
Rest 20sec
8 DB thrusters
Rest 20sec
11 Double DB bent over rows
Rest 20sec

Rx: 22.5/15kg per hand

WOD 28.8.2020

2 Rounds for reps
5min max kcal row
Rest 90sec
5min max reps burpees
Rest 90sec

WOD 29.8.2020

20min AMRAP, with a buddy
20 Bar muscle ups / chest to bar /pull ups
20 Thrusters (50/35kg)

One works, one rests

WOD 30.8.2020

A) Snatch
15min to build up to a daily max.
Squat snatch of course!

B) 4 Rounds for time
15 Overhead squats @ 50% of A
400m run


Back Hall 6

Strength

24.8.2020

Double Paused Low Bar Squat 5 x 6
Feet Up Bench Press 6 x 3

Barbell Bends 100 reps

25.8.2020

Deficit Snatch Grip Deadlift 3 x 8
Paused Sumo Deadlift 6 x 3

Hip Thrust 4 x 8


Strength Lite

26.8.2020

CF LITE STRENGTH
Back Squat technique and mobility

STRENGTH WOD:
5-5-5-3-3-3-1-1-1*
Back Squat
* after each set perform 8-12 Push Ups


Weightlifting

27.8.2020

3 Position Cleans 6x 2
Power Jerk + Split Jerk from Rack 5x 3+1
Paused Front Squats – superset with: 4x 6
Plank 4x 60sec

29.8.2020

No Feet Snatch 6x 3
Drop Snatch 6x 3
Snatch Pulls 3x 6
Barbell Back Step LungesĀ  3x 8 each leg
Strict Press 3x 8