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Programming Hall 4 Week 18

  • Apr 28, 2019
  • superadmin

U1 Lite:

Wednesday 1.5.2019

Focus:
General Warm Up
Hip Mobility
Medball Clean
3 x 20 Hollow rock
3 x 15 Biceps Curls

WOD : 5 ROUNDS
200m RUN
10 Medball Clean
10 Burpees

Thursday 2.5.2019

Focus:
KB Swing
Squat Mobility
Core Warm Up

3 ROUNDS:
15 KB Swings
15 AbMat Sit Ups
REST 3 MIN
3 ROUND
15 Goblet Squats 20/16kg
15 Push Ups

Saturday 4.5.2019

Focus:
Running Warm Up
3 x 15 per leg Calf Raise
8 min of general stretching

Partner WOD
Complete for time:
400m RUN ( run together )
60 Ground to Overhead Plate ( 15/10 kg )
400m Burden Run ( 15/10kg plate per person )
40 Push Ups
200m DBALL Carry ( 35 / 20kg )

U1 Strongman:

Saturday 4.5.2019

Event 1:

3 Attempts at maximum weight

Farmer’s carry

Description

20m unbroken carry for max weight

Event 2:

2 Attempts at max weight

Overhead lunge walk

Description

Load up a fat bar and hold it in the overhead position. Lunge walk it for 10m without dropping it. Taking breaks with it still held overhead is allowed.

WODstacle:

Monday 29.4.2019

General warm-up

AMRAP 24 min
Run 400m
Quarter pipe + walls
Monkey bars or hang parcours
20 air squats

U1 Endurance Indoor:

Wednesday 1.5.2019

For Time:
1100m RUN
50 Strict Sit Ups
1100m RUN
100 Push Ups
1100m RUN
150 Air Squats