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Programming Hall 6 Week 39

  • sep 20, 2020
  • superadmin

WOD 21.9.2020

5 Rounds for reps
3min AMRAP:
9 Power snatches @ 50/35kg
9 Chest to bar pull ups

Rest 90sec

Each new AMRAP continues where you left off.

WOD 22.9.2020

15min AMRAP
10 Bar muscle ups
25/18 Rowing kcals

WOD 23.9.2020

A) Clean and jerk
Build up to a heavy double.
Drop and reset.
Squat clean.

B) 9min AMRAP
5 Ground to overheads @ 65% of A
12 Toes to bar

WOD 24.9.2020

4 Rounds for time
20 KB swings @ 32/24kg
6 Ring muscle ups (scaled = 6 transitions)
400m run

WOD 25.9.2020

For time
30-20-10
Deadlifts @ 110/73kg
120-100-80
Double unders

WOD 26.9.2020

Albert’s farewell workout
With a buddy:

2 Rounds for time:
16 Kcals (any machine)
16 Hang power cleans
16 Burpees

16 Kcals
16 Thrusters
16 Burpees

16 Kcals
16 Hang power snatches
16 Burpees

16 Kcals
16 Push presses
16 Burpees

16 Kcals
16 Overhead squats
16 Burpees

Rx: 50/35kg

One works, one rests

WOD 27.9.2020

21-15-9-15-21
Pull ups
Wall balls @ 20/14lb

Rx+ = chest to bar and 30/20lb


Back Hall 6

Strength

21.9.2020

1RM Low Bar Squat

Push Ups 3 x MAX reps

22.9.2020

Banded Conventional Deadlift 3 x 8
(Paused) Sumo Deadlift 6 x 2 + 8

Elevated Split Squats 4 x MAX
Alt. V-ups 4 x 20


Strength Lite

23.9.2020

Bench Press Technique
Renegade Rows practice

A) Bench Press:
5 x 5 ( build up with weight )
Cap: 15 min

B) 3 ROUNDS:
16 DB Renegade Rows @ 15/10 kg per hang
14 Double DB/KB alternating reverse lunges @ AHAP
12 DB Push Ups
REST 90 sec.


Weightlifting

24.9.2020

Snatch + Hang Snatch 5x 1+2
Snatch Push Press 5x 3
Back Squats – superset with: 5x 5
Plank 5x 60sec

26.9.2020

Deficit Power Clean 5x 3
Power Jerks 5x 3
Stiff Leg Deadlifts 5x 5
KB Goblet Squats – superset with: 3x 10
KB OA Push Press 3x 8/8