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Programming Hall 4 Week 21

  • May 19, 2019
  • superadmin

U1 Lite:

Monday 20.5.2019

Focus:
Deadlift Technique
Posterior Chain Mobility
3 x 25 Elastic Band Good Mornings
3 x 10 Bent Over Rows w. Barbell

WOD:
14 min AMRAP
– 10 Deadlifts 52/32kg
– 8 Burpees
– 200m RUN

Wednesday 22.5.2019

Focus:
Rowing Technique
Ski Erg Technique
Squat Mobility

20min EMOM:
1. 40 sec ROW
2. 15 Air Squats
3. 40 sec SKI ERG
4. 15 Push Ups
5. 40 sec Skipping Rope

Thursday 23.5.2019

Focus:
Hang Power Clean / Power Clean
Push Press
3 x 8 Tempo Air Squats
3 x 8 Push Ups

6 Rounds for time:
– 10/8 Kcal Bike
– 10 Hang Power Clean and Push Press 33/12kg

Saturday 25.5.2019

Focus:
General Warm Up
DB Snatch Technique
Rope Climb Practice
3 x 12 Biceps Curls

Partner WOD:
22min AMRAP
– 40 DB Snatches 15/10kg
– 8 Rope Climbs / Up Downers
– 400 / 200m run together

U1 Strongman:

Saturday 25.5.2019

Event 1:

3 Attempts at heaviest weight

Yoke carry

Description

Load up yoke with heaviest weight possible and carry it for 10m without stopping

Event 2:

1 Attempt at fastest time

D-ball carry

Description

Carry 3 x 50kg, 3 x 60kg and 3 x 70kg for 20m as fast as possible. Start with the light weights and move up to the heavy ones. Carry any way you like.

 

U1 Endurance Indoor:

Monday 20.5.2019

30 min AMRAP:
300m RUN
20 KB Swings 24/16kg
15 Sit Ups
10 Push Ups

CORE finisher 🙂

Wednesday 22.5.2019

Partner WOD
18min ARMAP
Partner A: Row Kcal
Partner B: 80m Sled Push
REST 4 MIN
18min ARAMP
Partner A: Ski Kcal
Partner B: Run 400m