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Programming Hall 6 Week 35

  • aug 30, 2021
  • superadmin
30.08 WOD:
A) 4 Supersets:
– 12 DB Chest Press (build Up)
– 8+8 Double DB/KB Bulgarian Split Squats
B) WOD: FOR TIME
– 30 Toes 2 Bar
– 30/21 cal AssBike
– 20 Toes 2 Bar
– 30/21 cal AssBike
– 10 Toes 2 Bar
– 30/21 cal AssBike
31.08 WOD:
WOD: 18 min AMRAP
– 3 Power Cleans @BW
– 3 Rope Climbs
– 12 HandStand Push Ups
1.09 WOD:
A) 12 min Bar Muscle Ups practice
B) WOD: 14 min AMRAP
– 4 Devil Press @2×22.5/15kg
– 5 Bar Muscle Ups
– 6 Box Jumps Over @30/24″
2.09 WOD:
A) Strict Shoulder Press 5 x 5 (Build Up)
B) WOD: FOR TIME
– 40/30 cal Row
– 30 Handstand Push Ups
– 30 Wall Balls @9/6kg
– 30 Burpees
3.09 WOD:
WOD:5 ROUNDS
– 30/21 cal AssBike
– 21 Back Squats @ 0.75 BW
– 13 DB Push Ups
4.09 WOD:
Advent Calendar December 2020 ??
5.09 WOD:
A) CORE WORK: 3 ROUNDS
– 15 Side Plank Hip Lift L/R
– 30 Sec Side Plank Hold L/R
B) WOD: 3 ROUNDS
– 150 Double Unders
– 50 AbMat Sit Ups
– 25 Pull Ups

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 8 8-12
Pull Ups 5 x 3-5 15min 5 3-5
superset Copenhagen Side plank 5 x 20sec 5 20sec
31.08.2021
Low Bar Squat Paused Squat 2 x 4 @ RPE8 30min 2 4 RPE8
Low Bar Double Paused Squat 2 x 4 @ RPE8 2 4 RPE8
superset 20 alt heel taps (sit-up position) 4 20
2sec Paused Bench Press 6 x 4 @ RPE8 20min 6 4
superset DB Tricep Extension 4 x 8-12 @ RPE8 4 8-12 RPE8

Weightlifting – Back Hall 6

02.09.2021 TC sets reps
Snatch Single: medium form-control-heavy – build up 15min 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