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Programming Hall 6 Week 6

  • feb 02, 2020
  • superadmin

3.2.2020

6 Rounds for time:
10m Handstand walk
250m row

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

4.2.2020

12min EMOM:
Even: 12 Front squats (60/40kg)
Odd: 50 Double unders

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

5.2.2020

3 Rounds for time:
15 Overhead squats (50/35kg)
20 KB swings (32/24kg)
20/16 Assault bike calories

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

6.2.2020

15min AMRAP:
5 Bar muscle ups
10 Power snatches (50/35kg)
15 Back squats (50/35kg)

Homework (before or after class)
8-12 Jumping muscle ups / regular muscle ups

7.2.2020

“Open 16.5”
For time:
21-18-15-12-9-6-3
Thrusters (43/30kg)
Bar facing burpees

Homework (before or after class)
8-12 Jumping muscle ups / regular muscle ups

8.2.2020

8 Rounds for time, in pairs*:
12 Wall balls (20/14lb)
8 Devil presses (15/10kg per hand)
6 DB box step overs (15/10kg per hand)

Buddy 1 does a full round, then buddy 2. That will count as one
round.

*Rx+ = 30/20lb and 22.5/15kg

Homework (before or after class)
8-12 Jumping muscle ups / regular muscle ups

9.2.2020

18min EMOM:
1st: 16 DB snatches (22.5/15kg)
2nd: 12-16 Pistol squats (22.5/15kg)
3rd: 10-15 Chest to bar pull ups

Homework (before or after class)
8-12 Jumping muscle ups / regular muscle ups