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Programming Hall 6 Week 4

  • Jan 19, 2020
  • superadmin

20.1.2020

A) Build up to a heavy squat clean, then:
B) E2MOM for 14min
Squat clean + 3 front squats (75-80% of A)

Homework (before or after class)
3 x 12 Ring row
3 x 12 Ring dip

21.1.2020

“Icon 5″
12min AMRAP:
2 Rope climbs
6 Deadlifts (125/84kg)
9 Box jumps (24/20”)

Homework (before or after class)
3 x 12 Ring row
3 x 12 Ring dip

22.1.2020

4 Sets for max reps:
30sec max calorie ski erg
30sec max reps devil press (15/10kg per hand)
30sec max reps d-ball over shoulder clean (70/40kg)
30sec rest

Homework (before or after class)
3 x 12 Ring row
3 x 12 Ring dip

23.1.2020

A) Build up to a heavy squat snatch
B) 4 Rounds for time:
6 Squat snatches (70% of A)
15 Bar facing burpees

Homework (before or after class)
5 x 8 ring swings
5 x 5 Floor transitions

24.1.2020

For time:
100 Back squats @ bodyweight*

* Every 2min: 50 double unders until all squats are completed

Homework (before or after class)
5 x 8 ring swings
5 x 5 Floor transitions

25.1.2020

In teams of 3, max reps in 15min:
Rowing calories
Push presses (65/43kg)
Toes to bar

All 3 work at the same time and switch stations every minute

Homework (before or after class)
5 x 8 ring swings
5 x 5 Floor transitions

26.1.2020

15min AMRAP:
7 Overhead squats (60/40kg)
7 Bar muscle ups

Homework (before or after class)
5 x 8 ring swings
5 x 5 Floor transitions