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Programming Hall 6 Week 8

  • Feb 16, 2020
  • superadmin

17.2.2020

4 Rounds for time:
12 Pistol squats
10 Burpees over the bar
8 Power snatches (40/27kg)

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

18.2.2020

14min AMRAP:
12 Front squats (45/30kg)
9 Push press (45/30kg)
15 Pull ups

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

19.2.2020

12min EMOM:
Even: 12-15 Toes to bar
Odd: 12 Clusters (45/30kg)

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

20.2.2020

4 Rounds for time:
5 Overhead squats (60/40kg)
2 Legless rope climbs
21/17 Rowing calories

Do before or after class:
3 x 8 per arm dumbbell/kettlebell row @ AHAP

21.2.2020

20min AMRAP:
50 Double unders
14 DB snatches (22.5/15kg)
15 Wall balls (30/20lb)

Do before or after class:
3 x 8 per arm dumbbell/kettlebell row @ AHAP

22.2.2020

“Powerlifting total”
1RM back squat
1RM bench press
1RM deadlift

Do before or after class:
3 x 8 per arm dumbbell/kettlebell row @ AHAP

23.2.2020

4 Sets for quality:
15m handstand walk
8 Ring muscle ups

Rx+: Do WOD for time

Do before or after class:
3 x 8 per arm dumbbell/kettlebell row @ AHAP