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
