WODs-LOCATION-HALL 6
| 22.05 | CrossFit |
| A) Bench Press 5×5 @85%/RPE 8.5 (across) | |
| after each set perform 20 Hollow Rocks | |
| B) WOD: 12 min EMOM | |
| Min 1: 15/11 cal Echo Bike | |
| Min 2: 12 DB Box Step Ups @1×22.5/15 kg | |
| Min 3: 20 CrossOver Singles 🙂 | |
| 23.05 | CrossFit |
| A) 4 Supersets: | |
| – 20 sec L-Hang on the rope (alternate hands set ups each round | |
| – 8 Tempo Goblet Squats @ 3-2-X-0 (build up) | |
| B) WOD: 10 ROUNDS | |
| – 2 Rope Climbs | |
| – 200m Run | |
| 24.05 | CrossFit |
| A) Deadlift 5×5 @85%/RPE 8.5 (across) | |
| after each set perform 10+10 Side Plank Hip Raise | |
| B) WOD: FOR TIME | |
| 30-20-10 | |
| – Russian KB Swings @32/24kg | |
| – Burpees Over the KB Jump | |
| – Alternating Cross V-Ups | |
| 25.05 | CrossFit |
| KIPPING MOVEMENT PRACTICE | |
| A) 4 Sets of complex: | |
| L1: 4-6 Half Kipping Pull Ups + 6-8 L-Ups – UNBROKEN | |
| L2: 4-6 Kipping Pull Ups + 6-8 Toe 2 Bar – UNBROKEN | |
| L3: 2-4 Bar Muscle Ups + 4-6 Toe 2 Bar – UNBROKEN | |
| L4: 2-4 Bar Muscle Ups + 4-6 Toe 2 bar + 6-8 Butterfly Pull Ups – UNBROKEN | |
| B) WOD: 15 min EMOM | |
| Min 1: 14 Box Jumps @24/20” | |
| Min 2: 12 Alternating DB Renegade Rows @2×15/10 kg | |
| Min 3: 10/8 Cal Ski Erg | |
| 26.05 | CrossFit |
| PRE MURPH WORKOUT | |
| WOD: 28 min AMRAP | |
| – 30/24 cal Echo Bike | |
| – 100m Sandbag Carry @68/45 kg | |
| – 20/16 cal Echo Bike | |
| – 200m Farmers Carry @2×24/16kg | |
| 27.05 | CrossFit |
| HERO WOD ” MURPH” | |
| FOR TIME | |
| 1 mile Run | |
| THEN | |
| – 100 Pull Ups | |
| – 200 Push Ups | |
| – 300 Air Squats | |
| THEN | |
| 1 mile Run | |
| RX = wear a weight vest and complete as a chipper. | |
| 28.05 | CLOSED |
STRENGTH-LOCATION-BACK HALL 6
| 22.05 | Week 2 |
| A1. BB alternating reverse lunges. 3×16 | |
| A2. Front Squat. 4×5 (first 2 with 5 beat pause, last 3 normal) | |
| B. FBB 3X | |
| Single arm KB Farmer March. 24+24 | |
| 24 alternating V-ups | |
| 27.05 | |
| A1. BB alternating reverse lunges. 3×16 | |
| A2. Front Squat. 4×5 (first 2 with 5 beat pause, last 3 normal) | |
| B. FBB teams of 4 | |
| Every 75 sec for 12 times | |
| 1st. GHD Back extensions | |
| 2nd. Spiderman Plank | |
| 3rd. Single Leg hip thruster on the floor | |
| 4th. Alternating V-ups |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 23.5.2023 | WORKOUT |
| 3 Sets | |
| 3/3 BB reverse lunge | |
| 5 Hang Squat Cleans/ 2 Split Jerk | |
| 4 Barbell Muscle Cleans | |
| E2M for 5 sets | |
| 3 Hang Cleans + Split Jerk (1 set) | |
| 2 Hang Cleans + Split Jerk (1 set) | |
| 1 Hang Clean + Split Jerk (3 sets) | |
| RPE 6-7 | |
| E2M for 3 sets | |
| 2 Front Squats + 1 Split Jerk | |
| RPE 7-8 | |
| E2M for 3 sets | |
| 2 Front Squats | |
| RPE 8.5 | |
| E2M for 5 sets | |
| 3 Clean Deadlifts | |
| RPE 7.5-8 |
