EXTRA WOD HALL 4
Friday 29.11.2019
“Stone Age”
a) 20 Min Atlas Stone practise & Technique
b) 20 Min partner Amrap
Max stone to shoulder 70/50
Emom 5 synchronize burpees
U1 Lite:
Monday 25.11.2019
Focus:
General Warm Up and Mobility
Deadlift and Front Squat Practice
A) 8 min EMOM:
Min 1: 5 Burpees
Min 2: 8 Front Squats 32/22 kg
REST 3 MIN
B) 8 min EMOM:
Min 1: 5 Deadlifts 52/32kg
Min 2: 8 kcal BIKE
Tuesday 26.11.2019
Focus:
Hang Power Clean Practice
Box Jumps Technique
A) Every 1:00 min x 7 :
2 Hang Power Cleans
Build Up to something heavy for today
B) 5 ROUNDS:
8 Box Jumps
7 Burpees
6 Hang Power Cleans 42/22kg
Wednesday 27.11.2019
Focus:
Push Jerk Technique
KB Swing and Goblet Squat Practice
A) 4 x 12 KB Bent Over Row per side
4 x 8 Bulgarian Split Squats per leg
B) 12 min EMOM:
Min 1: 15 KB Swings
Min 2: 12 Goblet Squats
Min 3: 10 Ring Rows
RX = 20/16kg
Thursday 28.11.2019
Focus:
Front Rack and lower body Mobility
Ski Erg and Box Jumps Practice
A) 8 min EMOM:
5 Front Squats ( build up weight )
B) 16 min AMRAP:
6 Push Ups
8 Box Jumps
10/8 kcal SKI ERG
Saturday 30.11.2019
Focus:
General Warm Up and mobility
Row Technique
WOD: PARTNER WOD
Complete for time
6km ROW
* Every 2 min perform:
10+10 Air Squats
10+10 Push Ups
U1 Endurance Indoor:
Monday 25.11.2019
FOR TIME: PARTNER WOD
30 kcal BIKE / SKI / ROW
40 Sandbag Clean Over the Shoulder
30 kcal BIKE / SKI / ROW
40 Sandbags Squats
30 kcal BIKE / SKI / ROW
40 Sandbags Clean and Press
30 kcal BIKE / SKI / ROW
40 Burpees over Sandbag
30 kcal BIKE / SKI / ROW
40 Sandbags Synchro Sit Ups
30 kcal BIKE / SKI / ROW
RX= 55/35 kg sandbag
Wednesday 27.11.2019
5 ROUNDS:
Min 1: max reps Thrusters 32/22 kg
Min 2: max reps Kcal Row
Min 3: max reps Ring Rows
Min 4: max reps Kcal Ski
Min 5: max reps Burpees
Min 6: max reps Kcal Bike
REST 1 min
Score = total kcal Row+Ski+Bike
U1 Strength
Saturday 30.11.2019
Superset x 5:
1: 5 Back squats @ 78-83% 1RM (RPE 8)
2: 15m arm over arm sled rope pull @ 2.2-3.2 x bodyweight
3: 25/20 Assault bike calories @ max effort
4: Rest 120-180sec
