WODs-LOCATION-HALL 6
| 23.01 | CrossFit |
| A) 4 Supersets: | |
| – 12+12 Bulgarian Split Squats @Build Up | |
| – 15 Reverse Flyes (use small DB or plates) | |
| B) WOD: Every 3:00 x 5: | |
| – 15/11 cal Echo Bike | |
| – 12 DB Thrusters @2×22.5/15kg | |
| – 9 Toe 2 Bar | |
| 24.01 | CrossFit |
| A) Power Clean and Jerk – Barbell Cycling | |
| Every 2:00 x 5: | |
| – 6 Power Cleans and Jerks @Build Up | |
| B) WOD: HERO WOD ”DT” | |
| 5 ROUNDS | |
| – 12 Deadlifts | |
| – 9 Hang Power Cleans | |
| – 6 Push Jerks | |
| RX= 70/48kg | |
| 25.01 | CrossFit |
| A) 4 Supersets: | |
| – 10+10 Single Leg Deadlifts @Build Up | |
| – 8+8 Single Arm Standing Shoulder Press @Build Up | |
| B) WOD: FOR TIME | |
| 6-5-4-3-2-1-2-3-4-5-6 | |
| – Devil Press @2×22.5/15kg | |
| – after each set perform 10/7 cal Echo Bike ( not after last set of 6) | |
| 26.01 | CrossFit |
| A) Power Snatch – Barbell Cycling | |
| Every 2:00 x 5: | |
| – 6 Power Snatches @Build Up | |
| B) WOD: 5 ROUNDS | |
| – 35 Double Unders | |
| – 13 Power Snatches @35/20kg | |
| – 35 Double Unders | |
| REST 1 min | |
| 27.01 | CrossFit |
| WOD: HERO WOD ”ANGIE” | |
| FOR TIME | |
| – 100 Pull Ups | |
| – 100 Push Ups | |
| – 100 Sit Ups | |
| – 100 Air Squats | |
| 28.01 | CrossFit |
| WOD: TEAMS OF 3 | |
| 25 min AMRAP | |
| – 8/6 cal Echo Bike | |
| – 3 Sandbag Over The should Clean @68/45kg | |
| – 3 Burpees | |
| Rotate per full round. | |
| 2 other team mates hold 1 KB – suitcase hold @AHAP | |
| (Switch side each round ) | |
| 29.01 | CrossFit |
| A) Work up to a heavy set of 5 (per side): | |
| – Hang Power Snatch with KB | |
| After each performed set do 10-12 shoulder taps (on top of wall walk position) | |
| CAP: 14 | |
| B) WOD: 15 min AMRAP | |
| – 20m KB Overhead Walk Lunges @20/12kg | |
| – 50 Double Unders | |
| – 2 Rope Climbs |
STRENGTH-LOCATION-BACK HALL 6
| 23.1 | Week 4 |
| Teams of 2. 2 spots on the wall so 2 teams. Waterfall format. | |
| A. Back Squat. 5×3. Aim for the 90% 1RM of previous weeks. 4 min per set. | |
| B. 3 super sets of: | |
| Max set unbroken Push ups into | |
| 12 burpee plate jump | |
| Rest 2 min in between sets. | |
| 28.1 | Teams of 2. 2 spots on the wall so 2 teams. Waterfall format. |
| A. Back Squat. 5×3. Aim for the 90% 1RM of previous weeks. 4 min per set. | |
| B. 3 super sets of: | |
| Max set unbroken Push ups into | |
| 12 burpee plate jump | |
| Rest 2 min in between sets. | |
| Week 4 FBB alternative (On Saturday for the people who did Monday) | |
| 4 sets of 12 Bench Press. Narrow grip. 3-2-1-0 | |
| Use all the time until the end of the lesson. Teams of 2 as usual. |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 24-01 |
| Mid Hang Snatch+ OH Squat 3+1 |
| Snatch Pulls 5×5 |
| Back Squat 3×4 |
| 26-01 |
| Mid Hang Clean+ Jerk 3+1 |
| Front Squat 4×4 |
| Bend Over Row 4×12 |
