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Programming Hall 4 Week 1

  • dec 29, 2019
  • superadmin

U1 Lite:

Monday 30.12.2019

Focus:
Dball Over the shoulder clean practice
Row Technique

A) 3 x 1 min plank
3 x 15 Goodmorning 12kg

B) WOD: 14 min AMRAP
5 Dball Over The Shoulder Clean 35/20 kg
10 kcal ROW

Tuesday 31.12.2019

CLOSED –  morning classes only

Wednesday 1.1.2020

CLOSED – HAPPY NEW YEAR!

Thursday 2.1.2020

Focus:
General Warm Up

A) Sandbag Box Squats 5 x 5
* after each set perform 8 Push Ups

B) WOD: 5 ROUNDS
80m Sandbag Walk 55/35
15 Air Squats
15 Strict Sit Ups

Saturday 4.1.2020

Focus:
General Warm Up
Shoulder mobility

WOD: PARTNER WOD
24 min AMRAP
10+10 Kcal ROW
9+9 Double DB Push Press 15/10 kg per hand
8+8 Box Jumps Over
* every 4 min both partner has to perform 5 synchronized burpees.

U1 Endurance Indoor:

Monday 30.12.2019

9 ROUNDS:
45 sec max kcal BIKE
45 sec max kcal ROW
1 min max reps Burpees
1 min REST
SCORE = total reps

Wednesday 1.1.2020

CLOSED – HAPPY NEW YEAR!

U1 Strength

Saturday 4.1.2020

No strength class because of beginnersclass!