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Programming Hall 4 Week 11

  • Mar 08, 2020
  • superadmin

U1 Lite:

9.3.2020 

Technique/focus: Front squats & Row Technique

EMOM 18 Min (6 Rounds)
Min 1: Max Front squats 32/22Kg
Min 2: Max Cal Row
Min 3: Rest
Score is reps total

10.3.2020

Focus:
Hip & Ankle Mobility

Technique/focus: Pistols

12 Min for reps:
5 pistols Right
5 pistols left
10 Kb swings 16/12 kg

11.3.2020 

Technique/focus: Hang Power Clean & Jerk

“Grace goes Biking”
10 Hang clean and Jerk 42/32 kilo
10/7 Cal Bike
10 Hang clean and Jerk
10/7 Cal Bike
10 Hang clean and Jerk
10/7 Cal Bike
Time cap: 12 Min

12.3.2020

Double Tabata: Hollow Rocks & KB Swings Russian 20/16 KG

Technique/focus: Man makers & Ab mat Sit ups

60 Man Makers for time 10/7,5 kilo 2x
Time cap: 12 min

14.3.2020 

Technique/focus: Swings/Hollow rock/Push up

20min AMRAP
Min 0-6:
10/7 Push ups
15 Sit ups
Min 6-7 Rest
Min 7-13
10 Hollow rocks
15 Air squat
Min 13-14 Rest
Min 14-20
Farmers walk 100m (20/16kg)
15 Russian swings (20/16kg)

U1 Endurance Indoor:

09.03.2020

Wod:
100 Box Jumps 24/20″
Every 2 minutes:
7 Deadlifts 62/42 kilo

Rest 10 Min

100 Power clean and Jerks 42/22 kilo
Every Minute:
5 Burpees

RX+ 5 Burpees over the Bar

11.03.2020

Wod:
Partner Amrap 35 min.

400 meter run
Kb snatches 12/8 kilo
Partner a runs 400 meter
Partner b as many kb snatches as possible.
RX+ 16/12 kilo
Compare to: 14.8.2017

U1 Strength

14.3.2020

A) Push press Find 1RM
B) Max reps push press @ 70%
C) Sled push medley
10m @ 150/100kg
10m @ 170/115kg
10m @ 190/130kg
10m @ 210/145kg
10m @ 230/160kg