WODs-LOCATION-HALL 6
| 5.12 | WOD: |
| RE-TEST | A) Strict Shoulder Press |
| WEEK | Build up to a heavy single |
| 1 | CAP: 15 |
| B) WOD: KAREN – FOR TIME | |
| – 150 Wallballs @ 9/6kg | |
| CAP: 13 min | |
| 6.12 | WOD: |
| RE-TEST | A) Establish max broad jump and max vertical jump. |
| WEEK | CAP: 18 |
| 1 | |
| B) WOD: 10 min AMRAP | |
| Buy in: | |
| 3 ROUNDS: | |
| – 100 Double Unders / 200 Single Unders | |
| – 25 USA KB Swings @24/16 kg | |
| REMAINING TIME MAX BURPEES OVER THE KB | |
| SCORE = BURPEES | |
| 7.12 | WOD: |
| RE-TEST | WOD: FOR TIME |
| WEEK | |
| 1 | LEVEL 1: |
| – 20 (banded) Pull-Ups | |
| – 20 Snatches | |
| – 30 Knee Raises | |
| – 30 Clean and Jerks | |
| LEVEL 2: | |
| – 20 Chest 2 Bar Pull Ups | |
| – 20 Snatches | |
| – 30 L-Ups | |
| – 30 Clean and Jerks | |
| LEVEL 3: | |
| – 20 Bar Muscle Ups | |
| – 20 Snatches | |
| – 30 T2B | |
| – 30 Clean and Jerks | |
| RX=53/35kg | |
| Snatch and Clean+Jerk = any style allowed. | |
| CAP: 13 | |
| 8.12 | WOD: |
| RE-TEST | A) Establish 1RM FRONT SQUAT |
| WEEK | CAP: 18 |
| 1 | |
| B) WOD: FOR TIME | |
| – 50 Air Squats | |
| – 30 Handstand Push Ups / Push Ups | |
| – 10 Sandbag over the should clean @68/45 kg | |
| CAP: 6 | |
| 9.12 | WOD: |
| RE-TEST | WOD: 20 min AMRAP |
| WEEK | – 21/15 cal Echo Bike |
| 1 | – 15 Box Jumps Over @24/20″ |
| – 9 Devil Press @2×22.5/15kg | |
| 10.12 | WOD: |
| RE-TEST | A) Build up to 3RM Deadlift |
| WEEK | CAP: 20 |
| 1 | |
| B) WOD: ”GRACE” | |
| 30 Power Cleans and Jerk @61/43 kg | |
| CAP: 6 | |
| 11.12 | WOD: |
| RE-TEST | A) 1 mile run ( 1.6km ) |
| WEEK | |
| 1 | REST 3 min |
| B) Establish 3 RM Thrusters | |
| CAP: 7 |
STRENGTH-LOCATION-BACK HALL 6
| 5 December 2022 |
| Exercise |
| Hang power clean |
| Bench press |
| End of cycle |
| 10 December 2022 |
| Exercise |
| Hanging Leg raises |
| Split squats |
| Back Squat |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 6-12-2022 |
| Snatch Balance + OH Squat 5×1+1 |
| Power Snatch+ Mid Hang Squat Snatch 1+1 |
| Back Squat 5×3 |
| 8-12-2022 |
| Clean Pull+ Mid Hang Power Clean+ Squat Clean+ 1+1+1 |
| Front Squat+ Jerk 2+1 |
| Bend Over Row 4×15 |
