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Programming Hall 6 Week 43

  • okt 18, 2020
  • superadmin

WOD 19.10.2020

WOD: 21 min AMRAP
20 Alternating DB Hang Power Cleans and Jerk @22.5/15kg
50 DU
20 Alternating Pistol Squats

WOD 20.10.2020

A) Bench Press
6 x 3 (Build Up)

B) WOD: 4 ROUNDS
15 Double DB Push Press @ 22.5/15kg per hand
10 Pull Ups

WOD 21.10.2020

A) 15 min to build up to a heavy Power Clean

B) WOD: 5 ROUNDS
5 Power Cleans @ 60% of A
15 Toes 2 Bar

WOD 22.10.2020

WOD: 16 min EMOM
Min 1: 4 Bar Muscle Ups / 8 Strict Pull Ups / 12 Kipping – Butterfly Pull Ups
Min 2: max Burpees
Min 3: 12 OHS @ 43/28kg
Min 4: max Burpees

RX+ OHS 50/35kg

WOD 23.10.2020

AMRAP 7 min
15/10 kcal Row
12 Alternating DB Snatches @ 22.5/15kg

REST 2 min

AMRAP 7 min
15/10 kcal Row
12 Alternating DB Box Step Ups @ 22.5/15kg

REST 2 min

AMRAP 7 min
15/10 kcal Row
12 Burpees Box Jump Over

WOD 24.10.2020

BUDDY WOD
22 min AMRAP
Rotate per full round:
10/8 cal AssBike
5 Hang Power Cleans
5 Shoulder to Overhead
RX=40/28kg

WOD 25.10.2020

A) 10 min kipping HSPU practice

B) WOD: 12 min AMRAP
12 Push Ups
24 AbMat Sit Ups
48 Double Unders


Back Hall 6

Strength

19.10.2020

Banded Deadlift 3 x 6
2-Stop Deadlift 5 x 6
Single Leg Glute Bridges 3 x 10/10

20.10.2020

2sec Pause High Bar Squat 5 x 1
1.5 High Bar Squat 3 x AMRAP

(Feet Up) Banded Bench Press 5 x 5
Yates Row 5 x 8


Strength Lite

21.10.2020

A) Sumo Deadlift
6 x 2 ( Build Up)

B) 3 ROUNDS:
8+8 One Arm KB Bent Over Row @ RPE 7
12 Barbell Floor Press @ RPE 6
30-60 sec. SandBag Bear Hug Hold ( Heavy)
REST 120 sec.


Weightlifting

22.10.2020

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

24.10.2020

Hang Power Clean + Front Squat 5×1
Clean + 2 Jerks 5×1