fbpx

Programming Hall 6 Week 5

  • Jan 26, 2020
  • superadmin

27.1.2020

Every 90sec for 12min:
4 Strict HSPU
6 Strict chest to bar pull ups
8 Weighted pistol squats (16/12kg)

Homework (before or after class)
5 x 8 ring swings
5 x 5 Floor transitions

28.1.2020

3 Rounds for time:
10 Ring muscle ups
10 Hang power clean and jerk (60/40kg)

No homework today

29.1.2020

4 Sets for max reps:
30sec max effort assault bike*
30sec rest
Max reps unbroken touch and go power snatches (40/30kg)
Rest 90sec

*if the coach thinks you’re deliberately going slowly on the bike
to save energy, they will give you a 15 burpee penalty. Max effort
means max effort!

Homework (before or after class)
5 x 8 ring swings
5 x 5 Floor transitions

30.1.2020

“Fran”
21-15-9
Thrusters (43/30kg)
Pull ups

Homework (before or after class)
5-10 eccentric muscle ups (5-8sec negative)

31.1.2020

17min AMRAP:
5 Deadlifts (110/75kg)
10 Bar facing burpees
15 Wall balls (30/20lb)

Homework (before or after class)
5-10 eccentric muscle ups (5-8sec negative)

1.2.2020

In pairs, 16min AMRAP:
20 Toes to bar
20 Box jump overs (24/20″)
10 Sandbag over shoulder cleans (85/55kg)

Homework (before or after class)
5-10 eccentric muscle ups (5-8sec negative)

2.2.2020

12min AMRAP:
7 Handstand push ups
3 Legless rope climbs
1 Squat clean (80/50kg)

Homework (before or after class)
5-10 eccentric muscle ups (5-8sec negative)