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Programming Hall 6 Week 38

  • Sep 13, 2020
  • superadmin

WOD 14.9.2020

4 Rounds for max reps
30sec max effort bike kcals
Rest 30sec
30sec max hang power cleans @ 55/38kg
Rest 30sec
30sec max max toes to bar
Rest 90sec

WOD 15.9.2020

A) Overhead squat
Build up to a heavy single

B) 5 Rounds for time
12 Overhead squats @ 50% of A
400m run
Rest 1min

WOD 16.9.2020

Cindy
20min AMRAP
5 pull ups
10 push ups
15 air squats

WOD 17.9.2020

4 Rounds for time
15 Devil presses (15/10kg per hand)
Rest 30sec
20/16 Row kcals
Rest 30sec

WOD 18.9.2020

4 Rounds for time
1200/900m assault bike
30 Box jumps
30 Wall balls

WOD 19.9.2020

3 Rounds for time, with a buddy
400m run together
40 Sandbag squats @ 65/45kg
40 Toes to bar

One works, one rests.

WOD 20.9.2020

A) Front squat
Build up to a heavy single

B) For time
10-1 Front squat @ 50% of A
1-10 Burpees over the bar


Back Hall 6

Strength

14.9.2020

Low Bar Squat 8 x 2
Bench Press 6 x 5

Elevated Split Squats 3 x 8/8
Russian Twist 3 x 12

15.9.2020

Halting Snatch Deadlift 3 x 6
Sumo Deadlift 6 x 3

Glute Bridges 3 x 8/8
Barbell Side Bends 3 x 20


Strength Lite

16.9.2020

WOD: 20 min EMOM
Min 1: 5 Sandbag Squats @ RPE 7
Min 2: 5+5 Single Arm DB Shoulder Press @ RPE 7
Min 3: 30-45 sec Sandbag bearhug hold @ AHAP
Min 4: REST


Weightlifting

17.9.2020

Snatch DL + Snatch + Snatch Balance 5x 1+1+1
Push Press 5x 5
Front Squats – superset with: 5x 5
Push ups – (RX+ Pike Pushups) 5x 8-12

19.9.2020

Hang Clean 5x 3
Clean Pulls 5x 5
Press in Split – superset with: 5x 5
Split Squats 5x 10/10