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Programming Hall 4 Week 21

  • May 23, 2021
  • superadmin

U1 Lite

24.05.2021

Focus:
Squat Mobility
KB Swing

A) 3 Supersets:
– 8 Bar Bent Over Row
– 8 Bar Floor Chest Press
CAP: 12

B) WOD: 5 ROUNDS
– 12 Russian KB Swings @20/12kg
– 10 Air Squats
– 8 Burpees

25.05.2021

Focus:
Deadlift
Wall Balls

B) WOD: 21 min EMOM
Min 1: 100m Run
Min 2: 11 Deadlifts @72/52kg
Min 3: 17 Wallballs @6/4

27.05.2021

Focus:
Row Technique
Pull Ups Practice

A) TABATA Active Hang

B) Strict Pull Ups (banded) 5 x 5
CAP:8

B) WOD: FOR TIME
500-400-300-200-100
– Row
25-20-15-10-5
– AbMat Sit Ups
12-10-8-6-4
– Push Ups

28.05.2021

Focus:
Thrusters mobility

WOD: 21 min AMRAP
– 16 KB Thrusters @2×12/8kg
– 200m Run
– 8 Burpees to the target (pull up bar)

29.05.2021

Focus:
General Warm up

WOD: PARTNER WOD
10 ROUNDS – I go/you go:
– 10 DB Alternating snatches @15/10kg
– 10 Wall Balls Shots @6/4kg
– 10/8 cal Row Sprint


U1 Endurance

26.05.2021

WOD: EVERY 6 min x 5:
– 500/400m Row
– 15 Burpees Over the Rower
– 15 Double KB Thrusters @2×16/12kg
TIME LEFT = REST