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Programming Hall 6 Week 7

  • Feb 09, 2020
  • superadmin

10.2.2020

3 Rounds for time:
17 Toes to bar
12 Power clean and jerks (65/43kg)

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

11.2.2020

18min AMRAP:
30m Sandbag carry (85/55kg)
3 Rope climbs
18/14 Rowing calories

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

12.2.2020

A) Overhead squat
5 x 5 @ RPE 7
3sec pause at the bottom of each rep

B) 4 Rounds for time:
8 DB box step ups (22.5/15kg per hand)
45 Double unders

End of muscle up homework cycle
Homework (before or after class)
8-12 Jumping muscle ups / regular muscle ups

13.2.2020

“Amanda”
9-7-5
Ring muscle ups
Squat snatches (61/43kg)

New homework cycle:
3 x 10 banded lat pulldown
3 x 10 barbell bicep curl (heavy)

14.2.2020

17min AMRAP:
12 Ring dips
20m Goblet lunge walk (32/24kg)
15 Kettlebell swings (32/24kg)

Do before or after class:
3 x 10 banded lat pulldown
3 x 10 barbell bicep curl (heavy)

15.2.2020

With a buddy:
A) Find 1RM squat clean

B) 12min AMRAP:
15 Thrusters (50/35kg)
15 Bar muscle ups

Do before or after class:
3 x 10 banded lat pulldown
3 x 10 barbell bicep curl (heavy)

16.2.2020

21-15-9
Handstand push ups
Box jumps (30/24″)
Bike calories

Do before or after class:
3 x 10 banded lat pulldown
3 x 10 barbell bicep curl (heavy)