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Programming Hall 6 week 44

  • okt 31, 2021
  • superadmin

WOD:

1.11 WOD:
A) Back Squat 5 x 3 ( Build Up )
3 sec paused at the bottom
B) WOD: “Annie”
FOR TIME
50-40-30-20-10
– Double Unders
– Sit Ups
2.11 WOD:
WOD: 22 min AMRAP
– 21/16 cal Echo Bike
– 15 Pull Ups
– 9 Power Cleans @ 60/40kg
3.11 WOD:
A) Bench Press for total load
10-5-3-1-1-1-3-5-10
B) WOD: FOR TOTAL REPS
2 ROUNDS
1:00 Air Squats
2:00 Wall Balls @9/6kg
3:00 Echo Bike Cal
4.11 WOD:
A) Snatch Complex (Build Up)
Snatch Pull+Hang Power Snatch (below knee) + Hang Power Snatch
(above knee)
CAP:15
B) WOD: FOR TIME
4 ROUNDS
– 12 Power Snatch @50% of A
– 12 Burpees over the bar
5.11 WOD:
WOD: 5 ROUNDS
– 20m Walking Lunges @24/16 kg
– 20 Push Ups
– 20 KB Hang Snatch @24/16kg
– 20 Toe 2 Bar
6.11 WOD:
Advent Calendar December 2020 – Day 23
7.11 WOD:
A) ±12 min Handstand Walk Practice
B) WOD: 16 min AMRAP
FOR QUALITY
– 15 m Handstand Walk
– 12 Ring Rows
– 9 Box Jumps @30/24″

Strength:

01.11.2021
A1) Tempo Low Bar Squat 4 x 6
A2) superset GHD sit-ups 8-12
B1) Tempo Feet Up Bench Press 4 x 6
B2) superset Tempo Banded Facepulls 8-12
02.11.2021
A1) Conventional Deadlift 4 x 6
A2) superset Copenhagen Side Plank 12/12 Knee Raises
B1) Pull Ups 5 x 3-5
B2) superset Bottom Up KB Press 8-12
03.11.2021
Dead-stop Strict Press 5 x 5
superset Renegade Row 8 per side
EMOM20
Min 1: 12 RDL
Min 2: 10 Reversed Lunges
Min 3: 8 Tricep Extension
Min 4: 8 Bicep Curls

Weightlifting:

04-11-2021 Clean
Clean Pull+ Mid hang Power Clean 1+1
Clean+ Front Squat 1+1
Clean Shrug 5×3
06-11-2021 Snatch
Snatch Balance 5×2
Snatch Pull+ Mid Hang Power Snatch 1+1
Snatch+ OH Squat 1+1