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Programming Hall 4 Week 32

  • Aug 04, 2019
  • superadmin

U1 Lite:

Monday 5.8.2019

Focus:
General Warm Up
Turkish Get Up Technique
TGU 4 x 3 per arm

EMOM 15 min:
1min : 10 Push Ups
2min: 12 Ring Rows
3min: 15 Air Squats

Tuesday 6.8.2019

Focus:
General Warm Up
Rowing Technique
Sled Push Practice

WOD: 15 min AMRAP:
10/8 kcal ROW
200m RUN
40m SLED PUSH
30 sec. REST

Wednesday 7.8.2019

Focus:
KB Warm Up
KB Snatch Technique
KB Swing Practice

WOD: FOR TIME
200m RUN
20 Goblet Squats 16/12kg
100m Sandbag / Dball Carry 35/20kg
30 KB RUSSIAN Swings 16/12kg
100m Sandbag / Dball Carry 35/20kg
40 KB Snatches 16/12kg
200m RUN

Thursday 9.8.2019

Focus:
General warm Up
Overhead and Hip Mobility
3 x 1 min PLANK hold
3 x 30 sec SIDE PLANK hold per side

WOD: 5 ROUNDS for time
5 Burpees On the Plate
10 Plate Ground to Overhead
20 Overhead Plate Walking lunges
Plate = 15/10kg

 

U1 Strongman:

Saturday 10.8.2019

Superset x 7:
1: 4 x Deadlift (RPE 8.5)
2: 20m farmer’s carry (2x BW)
3: 35sec hollow hold (20kg d-ball held on stomach)
4: Rest 90-120sec

 

U1 Endurance Indoor:

Monday 5.8.2019

Partner WOD:
Complete for time:
50-40-30-20-10 each:
– kcal BIKE
– kcal ROW
* after each round 10 alternating slam balls 20kg
* alternate with your partner between Bike and Rower
Buddy A does 50 kcal Bike while buddy B does 50 kcal Row – swap.
Slam balls both are doing together.

Wednesday 7.8.2019

For time:
Buy IN: 700m RUN
4 ROUNDS:
– 10 Box Jumps Over 24/20”
– 20 DB Snatches 22.5/15kg
– 30 Alt. OH Lunges 22.5/15kg
Buy OUT: 700m RUN