fbpx

Programming Hall 4 Week 2

  • Jan 05, 2020
  • superadmin

U1 Lite:

Monday 6.1.2020

Focus:
Shoulder warm up
KB Snatch practice

A ) 4 sets of half kneeling 1 arm DB shoulder press 10L / 10R
* after each set perform 10 Goblet Squats

B ) WOD: 12 min ladder
2,4,6,8, etc BOX JUMPS
4,8,12,16,etc KB Snatch 16/12kg

Tuesday 7.1.2020

Focus:
Lower body warm up

A) Deadlift 5×4 ( Build Up with weights )
*after each set perform 10 Double KB Bent Over Rows

B) WOD: 14 min EMOM
Min 1: 8 Burpees
Min 2: 20 KB Swings 24/16

Wednesday 8.1.2020

Focus:
General Warm Up

A) 4 x 10L / 10R single leg box Step Ups
* after each round perform 15 banded pull aparts

B) WOD: 15 min AMRAP
250m row
20 Reverse Lunges with KB 16/12kg
10 Push Ups

Thursday 9.1.2020

Focus:
General Warm Up
Devil Press Practice

A) 3 ROUNDS
15 Banded Good Morning
10L / 10R External Band Rotation
30 sec plan HOLD

B) WOD: 5 ROUNDS
6 Devil Presses 15/10 kg per hand
8 Kcal BIKE
10 AbMat Sit Ups

Saturday 11.1.2020

Focus:
General Warm Up

WOD: PARTNER WOD
7 set every 4 min
In 4 min window perform:
20 kcal BIKE
20 Push Ups
20 Air Squats
Time left = REST

U1 Endurance Indoor:

Monday 6.1.2020

5 Rounds for time:
40 KB Swings 24/16kg
20/15 kcal ROW
10 Deadlifts ( 1.0 BW gents / 0.75 BW ladies )
20/15 Kcal BIKE

Wednesday 8.1.2020

PARTNER WOD
6km ROW*
*every 1 km perform 10 DBalls Over the Shoulder clean 70/50 kg

U1 Strength

Saturday 11.1.2020

A) Arm over arm sled rope pull 1 x 100m 3 x BW
B1) Front squat 5 x 7 70%
B2) Single arm KB press 5 x 7 per arm RPE 8-8.5