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Programming Hall 6 Week 41

  • Oct 06, 2019
  • superadmin

07.10.2019 – Monday

a) 9 sets
Min: 1.-3. 3 overhead squats (climbing)
Min: 4.-6. 3 front squats (climbing)
Min: 7.-9. 3 back squats (climbing)

b) Amrap 12min:
20 alt. db snatches 22,5/17,5
30 double unders
20 alt. db overhead lunges 22,5/17,5
30 double unders

rx+ 30/22,5
scaled 15/10, 30Sec assault bike 500/400 Watt.

08.10.2019 – Tuesday

a) 10,8,6,4,2 reps
Strict shoulder press (start @60% and climb up to a heavy double)
*1-2 rope climbs after each set

rx+ legless rope climbs
scaled modified rope climb up and downer

b) 21,15,9 reps for time
pull ups
push press 40/30
burpee box jumps 24/20″

rx+ c2b pull ups, 50/35
scaled banded pullups 30/20

09.10.2019 – Wednesday 

A) Deadlift & Row Tech.

B) 5 rounds for time
400m Row
30 sit ups
15 deadlifts 110/75
RX+ 130/90 Scaled 80/55

10.10.2019 – Thursday

a) 20 turkish get ups for Quality

b) Amrap 20min
20 kb high pulls 24/16
20 box jumps 24/20″
20 alt. kb goblet lunges 24/16
20 burpees

RX+ 32/24 kilo

11.10.2019 – Friday

teams of 2 for time
1000m row
200 D Ball over bar 35/20
1000m ski

RX+ 50/35

12.10.2019 – Saturday 

a) 5,4,3,2,1 reps
sumo deadlifts (start @60-70% of 1rm deadlift and climb up to a heavy single)
*max strict handstand push ups after each set

scaled elevated or eccentric handstand push ups

b) For time:
42,30,18 reps of
alt. db snatches 22,5/15
21,15,9 reps of
burpee box jump overs 24/20″

rx+ 30/22,5
scaled 15/10

13.10.2019 – Sunday

a) Emom 12min
Min: 1.-4. 3 squat cleans (climbing)
Min: 5.-8. 2 squat cleans (climbing)
Min: 9.-12. 1 squat clean (climbing)

b) Amrap 6min
3,6,9,12… etc reps
Thrusters 40/30
pull ups

rest 3min

c) Amrap 6min
3,6,9,12… etc reps
Front squats 40/30
toes to bar

rx+ 50/35, chest to bar pull ups
scaled 30/20, jumping pull ups/straight leg raise