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Programming Hall 6 Week 6

  • Feb 03, 2019
  • superadmin

4.2.2019 – Monday

Skill development and drills:

Goblet squat practice

D-ball technique

WOD:

15min ladder:

1,2,3,4,5…D-ball over shoulder cleans (70/50kg)

2,4,6,8,10…Goblet squats (24/16kg)

 

5.2.2019 – Tuesday

Skill development and drills:

Power snatch –  hip contact and aggressive catch

WOD:

15min EMOM:

5 Power snatch (40/27.5kg) + 8 Burpees over the bar

 

6.2.2019 – Wednesday

Skill development and drills:

Pistol mobility

Overhead stability

WOD:

A) 15min handstand walk practice

Rx+ = obstacle handstand walk

B) 3 Rounds for time:

5 Rope climbs

30 Alternating pistol squats

 

7.2.2019 – Thursday

Skill development and drills:

Kipping ring dip

Power clean cycling

WOD:

12-9-6-3-6-9-12

Ring dips

Power cleans (50/35kg)

 

8.2.2019 – Friday

Skill development and drills:

General warm up

WOD:

For max reps/calories:

Tabata Assault bike calories

Rest 1min

Tabata chin over bar pull up hold

Rest 1min

Tabata bear crawl

Rest 3min

Repeat!

 

9.2.2019 – Saturday

Skill development and drills:

Toes to bar and C&J practice

WOD:

16min AMRAP, in pairs:

20 Toes to bar

20 Box jumps (24/20”)

12 Clean and jerks (60/40kg)

 

10.2.2019 – Sunday

Skill development and drills:

Bench press arch

WOD:

A) 5 x 5 Across

Touch and go deadlifts

B) 5 x 5 Across

Bench press with 2sec pause on chest