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Programming Hall 6 Week 36

  • Aug 30, 2020
  • superadmin

WOD 31.8.2020

Every 4min for 20min
20/16 Kcal row
8 Power clean and jerks @ 50/35kg
8 Toes to bar

Timecap per round: 3:40

WOD 1.9.2020

A) Ring muscle up
30 reps for quality OR 12min technique practice (swings, kipping dips and seated transitions)

B) 21-15-9
Pull ups
Wall balls (20/14lb)

If possible, Rx+ to chest to bar and the heavy wallballs.

WOD 2.9.2020

A) Front squat
3-3-3-1-1-1

B) 3 Rounds for time
400m run
20 Burpees

WOD 3.9.2020

7 Rounds for reps
30sec assault bike max calories
Rest 30sec
30sec max hang power cleans @ 40/27kg
Rest 30sec

Max means max! You get enough rest in the 30sec so go hard in the working sets.

WOD 4.9.2020

3 Rounds for time
700m run
15 Devil presses @ 22.5/15kg per hand
25 Toes to bar / L ups

WOD 5.9.2020

In teams of 2, for time
40 Overhead squats (50/35kg)
150 Double unders
40 Power snatches (50/35kg)
150 Double unders
40 Burpee box overs
150 Double unders

1 works, one rests

WOD 6.9.2020

“Diane”
21-15-9
Deadlifts (102/70kg)
Handstand push ups


Back Hall 6

Strength

31.8.2020

Low Bar Tempo Squat 6 x 3
Feet Up Bench 6 x 3
Supinated Bent over Row 3 x 8
Plank 3 x 0:30-1:00

1.9.2020

Banded Conventional Deadlift 3 x 8
Sumo Deadlift 6 x 1 + 2

Single leg KB Deadlift 4 x 8-12


Strength Lite

2.9.2020

CF LITE STRENGTH
Deadlift Technique
DB Bench Press

WOD: 5 ROUNDS
5 Deadlifts @ RPE 6-7
30 sec REST
10 DB Bench Press @ 15/10 kg per hand
30 sec REST
12 Weighted Sit Ups
30 sec REST


Weightlifting

3.9.2020

Snatch Pull + Snatch 5x 2+1
Snatch Balance + OHS 5x 3+3
Front squats – superset with: 4x 8
KB one arm OHP 4x 8 each side

5.9.2020

Snatch – 2 sec pause in catch 6x 3
Clean + Split Jerk – 2 sec pause in jerk before recovery 6x 3
Clean pulls 4x 8
DB Bench Press – superset with: 3x 6
Stiff Leg Deadlift 3x 10