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Programming Hall 4 Week 19

  • May 05, 2019
  • superadmin

U1 Lite:

Wednesday 8.5.2019

Focus:
Deadlift
Posterior Chain Mobility
Rowing Technique

WOD: 4 ROUNDS
400m ROW
15 Deadlifts 42/32kg
10 Push Ups

Thursday 9.5.2019

Focus:
General Warm Up
Tabata Plank / Hollow Hold
3 x 12 Bicep Curl
3 x 10 Bent Over Rows

WOD: 17 min AMRAP
20m Bear Crawl
10 Push Ups
10 Ring Rows

Saturday 11.5.2019

Focus:
General Warm Up
Squat Mobility
3 x 12 per leg calf raises 20/16kg

Partner WOD
6 Rounds of 4 min
In 4 min window perform:
16 Burpees
24 Goblet Squats 16/12kg
200m RUN
* time left = REST

U1 Strongman:

Saturday 11.5.2019

Event 1:

2 Attempts at fastest time:

Arm over arm pull

Description

Attach 20m rope to sled, load up 2 x bodyweight, secure feet behind sandbags. Only hand over hand pull allowed.

Event 2:

2 Attempts at max distance:

Slamball carry

In 60sec, carry a slamball as many times as possible up and down the track. Rx = 70/50kg.

Only front carry allowed.

WODstacle:

Monday 6.5.2019

Focus:
General warm-up
Practice all obstacles

AMRAP 20 min
Full obstacle course
(Complete as many laps as possible)

U1 Endurance Indoor:

Wednesday 8.5.2019

Partner WOD:
1.4km RUN ( together )
60 Ground to Overhead Plate ( 20/15kg )
700m run Burden Run ( 20 /15kg per person )
60 Burpees
400m Sandbag Carry ( 1 per couple )