WODs-LOCATION-HALL 6
| 9.01 | CrossFit |
| A) 4 Supersets: | |
| – 18 Alt. Reverse Lunges with 1xKB/DB hold in goblet position @Build Up | |
| – 8+8 Single Arm Bent Over Rows @Build Up | |
| B) WOD: 14 min EMOM | |
| Min 1: 15/11 cal Echo Bike | |
| Min 2: 5 Sandbag Over the shoulder clean @68/45kg | |
| 10.01 | CrossFit |
| A) Hang Power Snatch – Barbell Cycling | |
| Every 2:20 x 4: | |
| – 8 Hang Power Snatches @Build Up | |
| B) WOD: CROSSFIT OPEN 14.1 | |
| 10 min AMRAP | |
| – 30 Double Unders | |
| – 15 Power Snatches @35/25kg | |
| 11.01 | CrossFit |
| A) Bench Press 5-5-3-3-2-2-1 @ Build Up | |
| B) WOD: 3 ROUNDS | |
| – 9 Devil Press @2×22.5/15kg | |
| – 15 Toe 2 Bar | |
| – 21/15 Cal Echo Bike | |
| 12.01 | CrossFit |
| A) Power Clean – Barbell Cycling | |
| Every 2:20 x 4: | |
| – 8 Power Cleans @Build Up | |
| B) WOD: Every 2 min x 6: | |
| – 5 Power Cleans @53/35kg | |
| – 4 Lateral Burpees over the bar | |
| – 5 Power Cleans @53/35kg | |
| C) Finisher: | |
| Tabata Alt. V-Ups 🙂 | |
| 13.01 | CrossFit |
| HERO WORKOUT ”BADGER” – on Bike:) | |
| 3 ROUNDS: | |
| – 30 Squat Cleans @43/30kg | |
| – 30 Pull Ups | |
| – 50/35 cal Echo Bike | |
| 14.01 | CrossFit |
| PARTNER WOD | |
| 4 ROUNDS | |
| – 40 HandStand Push Ups | |
| – 40 Box Step OVERS @2×22.5/15kg | |
| – 60 AbMat Sit Ups | |
| Every 3:00 (start at min 0-3-6 etc) perform synchronised 14 alt. DB Snatches | |
| with the weight, you use for box step-overs. | |
| 15.01 | CrossFit |
| A) Turkish Get Up | |
| Build up to a heavy double per side | |
| CAP: 15 | |
| B) WOD: 18 min EMOM | |
| Min 1: 45 sec max cal Bike | |
| Min 2: 45 sec max Double Unders | |
| Min 3: 45 sec max Burpee to the target (pull up bar) |
STRENGTH-LOCATION-BACK HALL 6
| 9.1 | Week 2 |
| A1. Back Squat. 4×3 with a 2 second pause at the bottom. 3 min per set. Build up. | |
| A2. Back Squat 4×2 at 85-90% of 1RM. 3.5 min per set so keep the 85-90% real. Same | |
| weight across sets. | |
| B. 7 supersets every 2 minutes of: | |
| 7 Ring Rows (feet on the box, 1-2-3-0) | |
| 14 Alternating DB hang Snatches | |
| 14.1 | A1. Back Squat. 4×3 with a 2 second pause at the bottom. 3 min per set. Build up. |
| A2. Back Squat 4×2 at 85-90% of 1RM. 3.5 min per set so keep the 85-90% real. Same | |
| weight across sets. | |
| B. 7 supersets every 2 minutes of: | |
| 7 Ring Rows (feet on the box, 1-2-3-0) | |
| 14 Alternating DB hang Snatches | |
| Buddy 1 starts at the row, Buddy 2 starts at the lu raises |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 10-1-2023 |
| Behind the Neck Push Press + OH Squat 5×3 |
| Snatch 1RM |
| 12-1-2023 |
| Power Clean + Split Jerk 1+1 |
| 1RM Clean+ Jerk |
