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Programming Hall 4 Week 10

  • mrt 01, 2020
  • superadmin

U1 Lite:

2.3.2020

Focus:
Mobility: Ankle and Hips
Technique Air Squat

Wod:
15 Min Amrap
20 Air Squat
20 meter bear crawl
10/7 Cal Ski Erg

Finish: Tabata Arch hold & Hollow hold

3.3.2020

Focus:
Kb Snatch & Kb overhead squat

10min AMRAP:
8 Hang power Kb snatch 16/12 KG
8 Kb overhead squat or KB front squat 16/12 Kg
1 rope climb orn 2 down and ups

4.3.2020 

Technique/focus: Push ups & Power Cleans

12 min Amrap:
14/10 push ups/Box push ups
7 Hang Power cleans (32/22kg)

5.3.2020

Technique/focus: Thrusters

20min AMRAP:
20 Box jumps or step ups (20/16″)
10 Ring rows
10 Thrusters (22/12kg)

7.3.2020 

Technique/focus: Deadlift

“Donny”
21-15-9-9-15-21 reps for time:
Deadlift 52/32 kilo
Burpees
Time cap 18 Min

U1 Endurance Indoor:

02.03.2020

35 Min Amrap:
60/40 Cal Ski Erg
60 Abmat sit ups
60/40 Cal Row
60 Alternating Db Snatches 15/10 kilo
60/40 Cal Bike

RX+
60 V ups
Db snatches 22,5/15 kilo

04.03.2020

Wod:
25/20 Cal bike
Rest 1 min
25 DB Thrusters
Rest 1 min
5 Rounds, for time

 

U1 Strength

7.3.2020

A) Fat bar deadlift Find 1RM
B) Fat bar deadlift Max reps 70% of A
C ) Sandbag loading medley
10m @ 65/45kg
10m @ 75/55kg
10m @ 85/65kg
10m @ 95/75kg