Programming Hall 6 Week 35
30.08 |
WOD: |
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A) 4 Supersets: |
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– 12 DB Chest Press (build Up) |
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– 8+8 Double DB/KB Bulgarian Split Squats |
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B) WOD: FOR TIME |
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– 30 Toes 2 Bar |
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– 30/21 cal AssBike |
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– 20 Toes 2 Bar |
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– 30/21 cal AssBike |
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– 10 Toes 2 Bar |
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– 30/21 cal AssBike |
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31.08 |
WOD: |
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WOD: 18 min AMRAP |
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– 3 Power Cleans @BW |
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– 3 Rope Climbs |
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– 12 HandStand Push Ups |
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1.09 |
WOD: |
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A) 12 min Bar Muscle Ups practice |
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B) WOD: 14 min AMRAP |
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– 4 Devil Press @2×22.5/15kg |
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– 5 Bar Muscle Ups |
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– 6 Box Jumps Over @30/24″ |
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2.09 |
WOD: |
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A) Strict Shoulder Press 5 x 5 (Build Up) |
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B) WOD: FOR TIME |
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– 40/30 cal Row |
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– 30 Handstand Push Ups |
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– 30 Wall Balls @9/6kg |
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– 30 Burpees |
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3.09 |
WOD: |
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WOD:5 ROUNDS |
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– 30/21 cal AssBike |
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– 21 Back Squats @ 0.75 BW |
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– 13 DB Push Ups |
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4.09 |
WOD: |
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Advent Calendar December 2020 ?? |
5.09 |
WOD: |
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A) CORE WORK: 3 ROUNDS |
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– 15 Side Plank Hip Lift L/R |
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– 30 Sec Side Plank Hold L/R |
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B) WOD: 3 ROUNDS |
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– 150 Double Unders |
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– 50 AbMat Sit Ups |
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– 25 Pull Ups |
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Strength-Back Hall 6
30.08.2021 |
tc |
sets |
reps |
% |
RPE |
Sumo 1st Pull + Deadlift 8 x 2 @ RPE8 |
25min |
8 |
2 |
RPE8 |
superset 8-12 Hip Thrust |
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8 |
8-12 |
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Pull Ups 5 x 3-5 |
15min |
5 |
3-5 |
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superset Copenhagen Side plank 5 x 20sec |
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5 |
20sec |
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31.08.2021 |
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Low Bar Squat Paused Squat 2 x 4 @ RPE8 |
30min |
2 |
4 |
RPE8 |
Low Bar Double Paused Squat 2 x 4 @ RPE8 |
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2 |
4 |
RPE8 |
superset 20 alt heel taps (sit-up position) |
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4 |
20 |
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2sec Paused Bench Press 6 x 4 @ RPE8 |
20min |
6 |
4 |
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superset DB Tricep Extension 4 x 8-12 @ RPE8 |
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4 |
8-12 |
RPE8 |
Weightlifting – Back Hall 6
02.09.2021 |
TC |
sets |
reps |
Snatch Single: medium form-control-heavy – build up |
15min |
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1 |
4 x 2 @ 80% from A |
20min |
4 |
2 |
Deficit Snatch Deadlift + Pull 4 x 1+1 @ 120% from A |
20min |
4 |
1+1 |