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Programming week 45 Hall 6

  • nov 07, 2021
  • superadmin

WOD:

8.11

A) ± 12 min Bar Muscle Ups Technique and Practice

B) WOD: 5 ROUNDS
– 5 Bar Muscle Ups
– 15/12 cal Row
– 21 Russian KB Swings @32/24kg

9.11

A) Build up to a daily max of Clean and Jerk (any style)

B) WOD: 8 min AMRAP
2-4-6-8… etc
– Push Press @43/30kg
10-20-30-40…etc
– Double Unders

10.11

A) CORE WORK: 3 ROUNDS
– 30 sec side plank L/R
– 20 Hollow Rocks
– 15 Weighted Crunches (use small DB)

B) WOD: 10 ROUNDS
– 5 DB Thrusters @2×22.5/15kg
– 5 Pull Ups

11.11

10 ROUNDS:
– 2 Rope Climbs
– 6 Deadlifts @100/75
– 10 Kipping Ring Dips

12.11

BUDDY WOD

27 min AMRAP
– 400 m Row
– 5 Ground 2 Overhead @50/35 kg + max unbroken push ups (1 attempt)
Rotate with your buddy when 400m is completed.
SCORE = total push ups

13.11 Advent Calendar December 2020 – Day 24

14.11

22 min AMRAP
TEAMS OF 3:
– 200/150 m Row
– 5 Devil Press @2×22.5/15kg
Rotate per full round.

Strength:

08.11.2021

A1) Double Paused Low Bar Squat 5 x 5
A2) superset Deadbugs 10/10
B1) Tempo Feet Up Bench Press 5 x 5
B2) superset Skull Crushers 8-12 p/s

09.11.2021

A1) Pause Conventional Deadlift 2 x 5
A1.2) Conventional Deadlift 3 x 5
A2) superset Copenhagen Side Plank 12/12 Knee Raises
B1) Pull Ups 5 x 3-5
B2) superset Arnold Press 8/8

10.11.2021

Dead-stop Strict Press 5 x 5
superset Pendlay Rows 8-12
EMOM20
Min 1: 20 Russian Twists
Min 2: 15 American Swings
Min 3: 10 Goblet Squats
Min 4: 5/5 Single Leg Deadlifts

Weightlifting:

11-11-2021

Snatch Deadlift 3 stops 4×3
Mid Hang Power Snatch+ OH Squat 1+1
EMOM 15 Snatch Pull + Snatch 1+1