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Programming Hall 6 Week 44

  • okt 25, 2020
  • superadmin

WOD 26.10.2020

WOD: 20 min AMRAP
30/21 cal Bike
5 Deadlifts @ 100/70 kg
12 Chest to bar Pull Ups

RX+ 110/75 kg / 10 Chest 2 Bar Pull Ups

WOD 27.10.2020

A) 10 min EMOM:
1 Clean + 1 Push Jerk
Build up to something heavy

B) WOD: FOR REPS
1 min max squat cleans
1 min max push jerks
2 min max squat cleans
2 min max push jerks
3 min max squat cleans
3 min max push jerks

RX= 50/35kg
RX+ = 60/40kg

WOD 28.10.2020

A) Chin Ups (weighted)
5 x 5

B) 21-15-9-6
Devil Press @ 22.5/15 kg per hand
Box Jumps 30/24′

WOD 29.10.2020

A) Front Squat
6 x 4 ( Build Up from the ground – squat clean first rep )

B) WOD: Every 2 min x 5:
10 Front Squat @ 60/40kg
40 Double Unders
TIME LEFT – REST

WOD 30.10.2020

METCON FRIDAY
WOD: 5 ROUNDS
– 700/550 m Row
– 20 KB Goblet Squats @20/16kg
– 6 Sandbag Over Shoulder Clean @ 65/45kg

WOD 31.10.2020

BUDDY WOD
5 ROUNDS:
4 Rope Climbs / 8 Up Downs
30 DB Alternating Snatches @ 22.5/15kg
30 Push Ups

1 Works – 1 Rests

WOD 1.11.2020

A) Deadlift
5 x 5 ( Build up in weight )

B) WOD: FOR TIME
1-1-2-3-5-8-13-21
– Pull Ups
– Handstand Push Ups


Back Hall 6

Strength

26.10.2020

Deficit Deadlift 3 x 6
(Pause from the ground) Deadlift 5 x 2+4
Copenhagen Plank 3 x :20-:45sec

27.10.2020

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

(Feet Up) Tempo Bench Press 5 x 5
Russian KB Swings 5 x 8


Strength Lite

28.10.2020

A) Push Press
5 x 3 AHAP

B) 12 min EMOM:
Min 1: 12-15 Heavy Russian KB Swings
Min 2: 45 sec Heavy KB Side Hold L
Min 3: 45 sec Heavy KB Side Hold R


Weightlifting

29.10.2020

2-stop Snatch + 2 Overhead Squat 3×1+2
Power Snatch + Squat 3×1
3RM Snatch 5×1

31.10.2020

Snatch Pull + Hang Snatch + Snatch 5×1
Clean + Jerk of choice 5×1