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Programming Hall 6 Week 43

  • okt 25, 2021
  • superadmin

WOD:

25.10 WOD:
A) Bench Press 6 x 3 (Build Up)
B) WOD: 16 min EMOM
Min 1: 15 Wall Balls @9/6kg
Min 2: 15/12 cal Skierg
Min 3: max Burpees
Min 4: REST
Score = total burpees
26.10 WOD:
A) ±12 min Ring Muscle Ups Practice
B) WOD: 14 min AMRAP
– 5 Ring Muscle Ups
– 20 m Single Arm DB OverHead Walking Lunges @22.5/15kg
27.10 WOD:
WOD: 5 ROUNDS
– 90 sec Echo Bike for max cal
– 15 DB Push Press @2×22.5/15kg
– 20 Russian KB Swings @32/24kg
SCORE=total kcal Echo Bike
28.10 WOD:
A) Snatch ( Build Up)
3-3-3-2-2-2-1-1-1
B) WOD: 8 min AMRAP
– 10 OverHead Squats @50% of A
– 25 Double Unders
29.10 WOD:
Buddy WOD
FOR TIME
– 75 Devil Press @2×15/10kg
– 150 Sit Ups
– 250 cal Row
1 works = 1 rests
30.10
Advent Calendar December 2020 – Day 22
Keep on guessing…
31.10 WOD:
A) Turkish Get Up 6 x 1+1 ( Build Up )
A) WOD: 18 min AMRAP
– 10 Push Ups
– 10 Pull Ups

Strength:

25.10.2021
A1) Tempo Low Bar Squat 4 x 6
A2) superset 30 Hollow Rocks
B1) Tempo Feet Up Bench Press 4 x 6
B2) superset 8-12 Tempo Pendlay Rows
26.10.2021
A) Conventional Deadlift 4 x 6
B1) Pull Ups 5 x 3-5
B2) superset 8/8 Half Kneeling Row
B3) superset Copenhagen Side Plank 12/12 Knee Raises

27.10.2021

1RM Front Squat

EMOM12
Min 1: 8 Push Ups
Min 2: 10 V-Ups
Min 3: 12 Air Squats

Weightlifting:

28.10.2021
BTN Snatch Grip Jerk + Overhead Squat 6 x 2+1
Power Snatch + 2sec Paused Overhead Squat 4 x 1+2
EMOM16: 2sec Paused Squat Snatch