fbpx

Programming Hall 6 week 40

  • Sep 27, 2020
  • superadmin

WOD 28.9.2020

4 Rounds for time
20 Double DB power snatches @ 22.5/15kg per hand (any part of the DBs must touch the ground on each rep)
400m run
15 Sandbag squats (65/45kg)
Rest 1min

WOD 29.9.2020

17min AMRAP
15 Toes to bar
60 Double unders
15 Box jumps @ 24/20″

WOD 30.9.2020

5 Rounds for time
8 Shoulder to overheads @ 65/45kg
12 Alternating back rack lunges @ 65/45kg
22/18 Assault bike kcals

WOD 1.10.2020

A) Front Squat
4 x 6 ( Build up)

B) WOD: 9 min AMRAP
16 Alternating DB Snatches @ 22.5/15kg
10 Box Jumps Over 24’/20′

WOD 2.10.2020

WOD: 5 ROUNDS
30/21 cal AssBike
20 Deadlifts @ 65/40 kg
80 Double Unders
20 Burpees

RX+ 80/55 kg

WOD 3.10.2020

BUDDY WOD
WOD: FOR TIME
80 cal Row
80 DB Thrusters @ 15/10kg per hand
60 cal Row
60 Toes To Bar / L – Ups
40 cal Row
40 Push Ups
20 cal Row
20 Pull Ups / Ring Rows

WOD 4.10.2020

WOD: 20 min EMOM
Min 1: 3 Power Cleans @ RPE 7-8
Min 2: 40 sec Bike ERG @ 1300/1100 cal/h
Min 3: 10-12 Kipping Ring Dips
Min 4: REST

Accessory work:
3 supersets:
30 sec SIDE PLANK L
8 TEMPO Ring Rows 3331
30 sec SIDE PLANK R


Back Hall 6

Strength

28.9.2020

Bench Press 6 x 3
Banded Narrow Grip Bench 3 x 5

Copenhagen Plank 2 x 0:20-0:45

29.9.2020

1RM Sumo Deadlift


Strength Lite

30.9.2020

A) Front Squats:
5 x 5 ( build up with weight )
Cap: 15 min

B) 12 min EMOM:
Min 1: 8-10 Ring Rows ( feet on box )
Min 2: 30-45 sec SIDE PLANK L
Min 3: 30-45 sec SIDE PLAN R
Min 4: 15-20 GHD Hip Extension


Weightlifting

1.10.2020

Snatch Pull + Hang Power Snatch 3sec pause + Low Hang Snatch 5×1
Snatch Pull + Hang Power Snatch + Squat 5×1
Overhead Squat 3×3

3.10.2020

2-stop Power Clean (below and above the knee) + Hang Clean 5×1
Hang Power Clean + Push Jerk 5×2+1
1.5 Front Squat 5×3