Programming Hall 4 Week 7

U1 Lite:

Wednesday 13.2.2019

Focus:
General Warm Up
Hang Power Clean
Push Ups

E2MOM x 8 Times:
5 Hang Power Clean 22/12kg
10 Push Ups
15 Air Squats

Thursday 14.2.2019

Focus:
Squat and Shoulder Mobility
3 x 20 Hollow Rock
3 x 10 Push Ups

FOR TIME:
15-12-9
*Thrusters 22/12kg
*Burpee over the bar

Saturday 16.2.2019

Focus:
General Warm Up and Mobility
Tabata Plank / Hollow hold

Partner Workout:
For time:
80 AbMat Sit Ups
80 Air Squats
80 Plate Ground 2 Overhead 15/10kg
80 KB Swings 20/16kg
80 Box Step Ups

U1 Strongman:

Saturday 16.2.2019

16.2.2019

Event 1:

20min to find 1RM

20m Yoke carry

Description

Work in groups of 3-4. Eyes open! 

Event 2:

2 Attempts at maximum time

Fat bar overhead hold

Description

Load a bar to 2 x bodyweight and jerk/push press it overhead. Once locked out, time starts. Hold until complete failure.  Increase weight as you think is appropriate.

WODstacle:

Monday 11.02.2019

Focus: Rope climb/Cargonet

AMRAP: 24 Min

• 1x Vertical Cargo net + A-cargo net
• 1x Monkey bar*
• 1x Rope climb (scaling; up and down)
• 10 KB-swings
• 5x Ring burpees
• 1x Box jump over
• 1x Rope Climb (scaling; up and down)
• 5x crawl under and over Yoke
• 5x ring burpees

U1 Endurance Indoor:

Wednesday 13.2.2019

24 min:
30 sec. WORK / 30 sec. REST
1. Kcal Bike
2. Kcal ROW
3. Jumping Jacks
Score – total reps
* CORE finisher 🙂