WODs-LOCATION-HALL 6
| 17.04 | CrossFit |
| A) Back Squat 5-5-3-3-1-1 @Build Up | |
| After each set perform 30m Sandbag bear hug carry | |
| B) WOD: 4 ROUNDS | |
| – 400m Run | |
| – 25 Air Squats | |
| – 12 DB Push Ups | |
| 18.04 | CrossFit |
| WOD: FOR QUALITY (max 45 sec on each station) | |
| 30 min EMOM: | |
| Min 1: 10 Ring Rows with Feel on Box | |
| Min 2: 10 Burpees Over the KB Double Hop | |
| Min 3: 15 Russian KB Swings @24/16 kg | |
| Min 4: 100m Run | |
| Min 5: REST | |
| 19.04 | CrossFit |
| A) Pull Ups 5 x 3 (add weight is possible) | |
| After each set perform 20-30 sec HandStand Hold | |
| B) WOD: 13 min AMRAP | |
| – 8 T2B | |
| – 6 DB Push Press @2×22.5/15kg | |
| – 40 Double Unders | |
| 20.04 | CrossFit |
| WOD: HERO WOD ”MANION” | |
| 7 ROUNDS | |
| – 400m Run | |
| – 29 Back Squats @61/43 kg | |
| 21.04 | CrossFit |
| WOD: 5 ROUNDS | |
| – 500/400m Row | |
| – 21 Burpees Over the Rower | |
| – 200m Run | |
| – 21 Sit Ups | |
| 22.04 | CrossFit |
| WOD: PARTNER ROW | |
| 26 min AMRAP | |
| – 50 cal Row | |
| – 25 One Arm DB Devil Press @1×22.5/15kg | |
| – 50 cal Row | |
| – 25 HandStand Push Ups | |
| 23.04 | CrossFit |
| A) ± 12 min Bar Muscle Ups Practice | |
| B) WOD: 7 ROUNDS | |
| – 3 Bar Muscle Ups | |
| – 5 Deadlifts @120/75kg | |
| – 7 Burpees over the bar jump |
STRENGTH-LOCATION-BACK HALL 6
| 17.04 | Week 4 |
| A. Strict Press 5×2. RPE 9. 2,5 min per set | |
| B. Inclined Bench Press 3×10. RPE 7 (3-0-3-0). After each set perform 10 DB RDL | |
| 3 min per set. | |
| C. 3 super sets every 4 min of: | |
| 8+8 weighted BSS & | |
| 8 Front Squats 3-0-1-0 | |
| 22.04 | A1. Half kneeled Single Arm KB Press. 3X 8+8 |
| A2. Strict Press 5×5. RPE 8 | |
| B. FBB Superset | |
| 3 Rounds of: | |
| 12 BB Sumo DL @ around BW | |
| 12 Hip bridges on the floor. 1 DB. (1-3-3-0) |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 18.04 | WORKOUT |
| E3M (every minute on the minute) for 3 Rounds | |
| 3 Muscle Snatch + 3 Tall Snatch + 3 Drop Snatch. | |
| RPE 6 | |
| E3M (every minute on the minute) for 4 Rounds | |
| 1 Hang Power Snatch(2sec) + 2 Hang Snatch | |
| RPE 6-7 | |
| E2M (every minute on the minute) for 4 Rounds | |
| 1 Hang Snatch | |
| RPE 6.5-7 | |
| E2M (every minute on the minute) for 4 Rounds | |
| 3 Snatch Pulls @80% | |
| 3 Rounds for Quality | |
| 10/10 DBL KB Bulgarian split squats | |
| 20 Banded Clam Shells |
