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 |