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Programming Hall 6 Week 46

  • Nov 08, 2020
  • superadmin

WOD 9.11.2020

WOD: 5 ROUNDS
– 14 Burpees / 250m Row
– 16 USA KB Swings @24/16 kg
– 20 Alternating Front Lunges @24/16 kg

WOD 10.11.2020

A) 12 min cap:
Clean Deadlift+Power Clean+Hang Power Clean (Build Up)
6 x 1+1+1

B) WOD: 5 ROUNDS
– 15/10 cal Row Sprint
– 12 Box Jumps Over @ 24/10”
– 6 Power Cleans @ 70/50 kg
REST 1 min between ROUNDS

RX+ heavier Hang Power Cleans but still unbroken.

WOD 11.11.2020

A) 3 Supersets:
– 10+10 Single Arm DB Bent Over Row
– 20 Strict Sit Ups

B) WOD: FOR TIME
10 Man Makers
12 DB Thrusters @15/10 kg per hand
8 Man Makers
14 DB Thrusters @15/10 kg per hand
6 Man Makers
16 DB Thrusters @15/10 kg per hand
4 Man Makers
18 DB Thrusters @15/10 kg per hand
2 Man Makers
20 DB Thrusters @15/10 kg per hand

RX+ Go Heavier!

WOD 12.11.2020

A) 18 min to find a heavy sets of 2:
Snatch / Power Snatch ( max 5-7 sec rest between reps)

B) WOD: 4 ROUNDS
– 2 Snatches (Power) @80% of last set from part A
– 60 Double Unders / 120 Single Unders / 60 sc DU quality Practice

RX+ 85% of your 1RM Snatch.

WOD 13.11.2020

WOD: 24 min AMRAP
– 650/500 m ROW
– 18 Back Squats @30/20kg
– 16 Push Press @30/20kg

WOD 14.11.2020

WOD: 3 ROUNDS
30 V-Ups
20 Hang Power Snatches @40/30kg
10 Sandbag Over Shoulder Clean @65/45kg

WOD 15.11.2020

FOR TIME:
– 300/250m row
– 15 Russian KB Swings @24/16kg
– 15 Air Squats
– 300/250m row
– 14 Russian KB Swings @24/16kg
– 14 Air Squats
– 300/250m row
– 13 Russian KB Swings @24/16kg
– 13 Air Squats



– 300/250m row
– 5 Russian KB Swings @24/16kg
– 5 Air Squats


Back Hall 6

Strength

9.11.2020

Banded Deadlift 3×3
Deadlift 5×3
Russian KB Swings superset sideplank 45sec p/s 3×8

10.11.2020

3sec Tempo High Bar Squat 5×3
AMRAP Squat 3xAMRAP
Floorpress 5×3


Strength Lite

11.11.2020

Strict Press 5×5

EMOM16:
min1: 16 DB SA Overhead Lunges
min2: 8 Yates Row


Weightlifting

12.11.2020

Muscle Snatch doubles 3×2
Power Snatch doubles 5×2
Snatch doubles 5×2

14.11.2020

Power Clean doubles 5×2
Clean doubles 5×2
Jerk 5×1