WODs-LOCATION-HALL 6
| 27.03 | CrossFit |
| A) Ring Dips 5 x 4 ( add weight if possible ) | |
| After each set perform for 20-30 sec shoulder taps while handstand facing | |
| the wall | |
| B) WOD: 16 min AMRAP | |
| Min 1: 6 Strict Chin Ups | |
| Min 2: 20-30 sec Top Ring Support | |
| Min 3: 8 Strict HandStand Push Ups Wall Facing | |
| 28.03 | CrossFit |
| A) Clean and Jerk Complex – Build Up – Technique Focus: | |
| Every 75 sec x 8: | |
| 1 x Clean Pull + 1 x Low Hang Squat Clean + 2 x Split Jerk | |
| B) WOD: Every 3 min x 5: | |
| – 20/15 Echo Bike | |
| – 7 Hang Power Clean and Jerk @53/35 kg | |
| – 5 Burpees Over the Bar (lateral) | |
| 29.03 | CrossFit |
| A) 4 Supersets: | |
| – 5 x Strict Pull-Ups – negatives if can’t perform pull-ups yet. | |
| – after each set perform 20-sec chin over the bar hold (pronated grip) | |
| B) WOD: 13 min AMRAP | |
| – 1 Rope Climb | |
| – 25 Double Unders | |
| – 10 AbMat Sit Ups | |
| 30.03 | CrossFit |
| A) Snatch Complex – Build Up – Technique Focus: | |
| Every 75 sec x 8: | |
| – 1 x Snatch Pull + 2 x Low Hang Squat Snatch | |
| B) WOD: 5 ROUNDS | |
| – 4 Power Snatch | |
| – 8 Over Head Squats | |
| – 12 Back Squats | |
| RX=50/30kg | |
| 31.03 | CrossFit |
| WOD: 30 min AMRAP | |
| – 400m Run | |
| – 20 Russian KB Swings @24/16 kg | |
| – 15/10 cal Echo Bike | |
| – 20 Box Step Over with KB @24/16kg | |
| 1.04 | CrossFit |
| WOD: PARTNER WOD | |
| FOR TIME | |
| 10-9-8-7-6-5-4-3-2-1 | |
| Devil Press @2×22.5/15kg | |
| 20-18-16-14-12-10-8-6-4-2 | |
| Goblet Squat @24/16 kg | |
| After each complete set of Devil Press and Goblet Squat run together | |
| 200m Burden Run – each carries 1 plate 15/10kg. | |
| 2.04 | CrossFit |
| A) ± 12 min Bar Muscle Ups Practice | |
| B) WOD: 20 min AMRAP | |
| – 3 Bar Muscle Ups | |
| – 15/10 cal Echo Bike | |
| – 5 Wall Walks | |
| – 30 Double Unders | |
STRENGTH-LOCATION-BACK HALL 6
NEW 6 WEEK CYCLE
| Monday 27 Mar 23 | Week 1 |
| A1. Shoulder press 4×4. Barbell with KB’s hanging from elastics. Use light kb’s or even small plates | |
| Build up. 2 minutes per set | |
| A2. Shoulder press 5×5. After each set perform 10 front squats with the same weight (3-2-1-0) | |
| Ideally same weight across. 3.5 min per set | |
| B. AMRAP 8 BUDDY WOD | |
| 20 Jumping bulgarian split squats | |
| 40 Jumping alternating lunges | |
| 60 Jumping Air Squats | |
| Saturday 1 Apr 23 | Week 1 |
| A1. Shoulder press 4×4. Barbell with KB’s hanging from elastics. Use light kb’s or even small plates | |
| Build up. 2 minutes per set | |
| A2. Shoulder press 5×5. After each set perform 10 front squats with the same weight (3-2-1-0) | |
| Ideally same weight across. 3.5 min per set | |
| B. AMRAP 8 BUDDY WOD | |
| 20 Jumping bulgarian split squats | |
| 40 Jumping alternating lunges | |
| 60 Jumping Air Squats |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| Muscle snatch | 10min |
| 3-stop Snatch DL (below & above knee + pocket) + Hang Power Snatch | 20min |
| Hang Power Snatch + Snatch | 20min |
