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Programming Hall 4 Week 15

  • apr 07, 2019
  • superadmin

U1 Lite:

Wednesday 10.4.2019

Focus:
Lower Body Moblity
3 x 20 Elastic band Rows
3 x 10 Push Ups
3 x 15 Air Squats

WOD: 13 min AMRAP ( As many Rounds As Possible)
– 10 Ring Rows
– 10 Goblet Squats 16/12 KG

Thursday 11.4.2019

Focus:
Deadlift Tecnique
Box Jumps Pratice
3 x 20 Banded Goodmornings
2 x 20m Walking lunges

5 ROUNDS for time:
– 8 Deadlifts 62/42kg
– 12 Box Jumps 20”

Saturday 13.4.2019

Focus:
General Warm Up and Mobility
Thruster Technique
3 x 45sec. weighted plank

WOD: 18 min AMRAP ( As many Rounds As Possible)
Partner WOD
– 200m RUN
– 40 Thrusters 22/12kg
– 40 Sit Ups

U1 Strongman:

Saturday 13.4.2019

Event 1:

2 attempts at highest reps:
Weight for reps

Description

Set a yoke crossbar to just below chest height. In 1min, throw a d-ball (70/50kg) over the bar as many times as possible.

Event 2:

2 attempts at highest reps:
Tyre flip

Description

Find the heaviest tyre you can flip. Then, in 1min, flip it back and forth between you and a buddy for max reps.

WODstacle:

Monday 8.4.2019

Focus:
General warm-up
Practice: Ropeclimbs/pegboard/rings

PartnerWOD
100 fatbar deadlifts (average BW of both)
200 cal assaultbike
30 rope climbs

U1 Endurance Indoor:

Wednesday 10.4.2019

Teams of 4:
35min AMRAP of Tire flips
– 2 Buddies flip the tire
– 2 Buddies run together 400m
Switch and rotate however you like
All 4 team members works at the same time