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Programming Hall 6 Week 42

  • okt 11, 2020
  • superadmin

WOD 12.10.2020

A) 3 Supersets:
8+8 Half Kneeling KB/DB Single Arm Shoulder Press AHAP
8+8 Single Leg KB/DB Romanian Deadlift

B) WOD: 8 ROUNDS
5 Ground to Overhead @ 55/35 kg
7 Burpees over the bar
30 sec. REST

WOD 13.10.2020

WOD: 18 min AMRAP
2 Rope Climbs
21/15 cal Bike
4 Sandbag Over Shoulder Clean @ 65/45kg

POST WOD BUY OUT:
80 Banded Triceps Extensions

WOD 14.10.2020

A) Back Squat
4 x 5 ( Build Up)

B) WOD: 3 ROUNDS
12 Front Squats @ 60/40 kg
9 Pull Ups
6 Box Jumps 24/20′

WOD 15.10.2020

WOD: 6 ROUNDS FOR QUALITY
5 Ring Muscle Ups
10 Kipping HSPU

WOD 16.10.2020

WOD: Every 4 min x 6:
BUY IN: 21/15 cal Row
Remaining time AMRAP:
12 KB Swings 32/24kg
24 Double Unders
REST 1 min

WOD 17.10.2020

BUDDY WOD
WOD: 5 ROUNDS
5+5 Deadlifts @ 110/75 kg
12+12 Wallballs @ 9/6kg
1 min + 1 min max cal AssBike

WOD 18.10.2020

A) 10 min Handstand walk practice

B) WOD: EVERY 2 min x 8:
10 Double KB Russian Swings
8 Double KB Front Squats
6 Double KB Push Press
TIME LEFT = REST
RX= 20/12 kg per hand
RX+ = 24/16 kg per hand


Back Hall 6

Strength

12.10.2020

Banded Deadlift 3 x 6

Pause from the ground Deadlift 5 x 6

Alt. V-ups 3 x 20
Narrow stance KB goblet squats 3 x 20

13.10.2020

2sec Pause High Bar Squat 5 x 1
2-Stop High Bar Squat 3 x AMRAP

(Feet Up) Banded Bench Press 5 x 5
Bent over Row 5 x 8


Strength Lite

14.10.2020

A) Front Squat
4 x 6 ( Build Up)

B) 3 ROUNDS
20 GHD Back Extensions
15 DB / Barbell Bicpes Curls AHAP
5-8 Strict ( banded) wide grip Pull Ups
REST min of 30 sec between exercise. Quality over everything !


Weightlifting

15.10.2020

2-stop Power Snatch (below and above knee) + Deep Power Snatch 5×1
BTN Snatch Push Press + Overhead Squat 5×2+1

17.10.2020

5 Air Split Jerk + 10 Jumps in Split Position 5×5+10
Split Jerk 5×1
Strict Press in Split Jerk stance 5×5