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Programming Hall 6 Week 37

  • Sep 08, 2019
  • superadmin

9.9.2019 – Monday

a) 5 sets
5 back squats @70-80%
*ME strict toes to bar after each set

b) Amrap 15min
700meter run

then
max rounds of
10 push ups
10 Squat Snatches 40/30 kilo

rx+ hspu’s, 50/35 kilo

10.9.2019 – Tuesday

a) 5 sets
5 shoulder press @70-80%
1-2 rope climbs

rx+ legless rope climbs
scaled modified rope climbs

b) 5 rounds for time
30 double unders
15 hang power cleans 50/35
30 double unders
15 push press 50/35

rx+ 60/40
scaled 30/20

11.9.2019 – Wednesday 

a) 7 sets (on every 3min)
3 deadlifts (start @75% and climb up to 90%)

b) Amrap 12min
4 chest to bar pull ups
8 swings 24/16
12 alt. goblet lunges 24/16

rx+ bar muscle ups, 32/24

12.9.2019 – Thursday

WOD

“Kelly goes rowing”
5 rounds for time
500m row
30 box jumps 24/20″
30 wall balls 20/14

13.9.2019 – Friday

a) 3 sets
10 bench press @60%
10 three point db rows/side

b) Amrap 3min
20/15cal bike
20/15cal ski
max burpees

rest 3min

Amrap 3min
20/15cal ski
20 burpees
max cal bike

rest 3min

Amrap 3min
20 burpees
20/15cal bike
max cal ski

scaled 15/10cal, 15 burpees

14.9.2019 – Saturday 

in teams of 3
30 rounds for time
7cal row
7 ground to overhead 50/35 kilo
7 burpees over the bar

Rx+ 60/40 kilo

15.9.2019 – Sunday

a) 5,4,3,2,1 reps
turkish get ups/side

b) Amrap 18min
15 Sumo deadlift high pulls 40/30 kilo
15 kb Front squats 40/30 kilo
30 abmat sit ups

Rx+ 50/35 kilo & 20 Toes 2 Bar