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Programmering Hal 4 week 47

  • nov 21, 2021
  • superadmin

Endurance:

22.11 TEAMS of 3

COMPLETE FOR TIME:

– 2.5km Ski Erg
– 4.0km Bike Erg
– 180 cal Echo Bike

24.11 4 ROUNDS

ON EACH MACHINE FOR CAL:

BIKE ERG / ROW / SKI ERG / ECHO BIKE

LEARN THE PACE:
– 3 min EASY
– 2 min MODERATE
– 1 min HARD

2 min REST BETWEEN

26.11 EVERY 4 MIN X 8:

IN 4 MIN WINDOW PERFORM:

– 15/12 cal Echo Bike
– 7 DB Thrusters @2×15/10kg
– 5 Burpees Over the DB

TIME LEFT = REST

Lite:

23.11 Push Press Technique

A) Push Press 4 x 6 (Build Up)

B) WOD: 16 min EMOM
Min 1: max cal Echo Bike
Min 2: max cal Skierg
Min 3: max cal Bike Erg
Min 4: REST

25.11 Double Unders Practice

A) 4 Supersets:
– 4 x 10 Barbell Floor Press
– 4 x 6-8 Pull Ups (banded)

B) WOD: “Annie”
50-40-30-20-10
– Double Unders
– AbMat Sit Ups

26.11 5 ROUNDS
– 21/15 cal Echo Bike
– 18 USA KB Swings @20/16kg
– 9 Burpees over the KB

27.11 PARTNER WOD
Complete for time:
31/21 cal Echo Bike
– 60 Wall Balls @6/4kg (split)
31/21 cal Echo Bike
– 60 Alternating DB Snatches @15/10kg (split)
31/21 cal Echo Bike
– 60 DB Thrusters @2×15/10kg (split)
31/21 cal Echo Bike
– 60 Push Ups (Split)

Weightlifting:

28.11

A) Snatch + hang snatch + overhead squat

B) 7 min amrap:

8 Hang power snatches 42,5/30kg
8 Box jumps 24/20″