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Programming Hall 4 Week 22

  • mei 30, 2021
  • superadmin

U1 Lite

01.06.2021

A) For quality:
4 x 8+8 Reverse Lunges (Build Up)
4 x 8 hanging Strict Knee Raise
CAP: 14

B) WOD: 5 ROUNDS
– 15 KB Push Press @2×16/12kg
– 200m Run

03.06.2021

Focus:
Deadlift technique
Squat Mobility

WOD: Every 3 min x 7:
– 5 Deadlifts @82/52 kg
– 10 Push Ups
– 15 Air Squats
TIME LEFT = REST

04.06.2021

Focus:
General warm up
KB Swing

WOD: 22 min AMRAP
– 12/8 cal Bike
– 14 USA KB Swings @20/12kg
– 16 Burpees to the target (pull up bar)

05.06.2021

Focus:
General warm up and movement standards

WOD: PARTNER WOD
Complete for time:
– 100 Wall Balls Shots @6/4kg
– 100 Box Jumps
– 100 Press @32/22kg
– 1.2km Run (together)

Split reps and order however you like to achieve fastest time.
1 works – 1 rests. Run together.


U1 Endurance

31.05.2021

WOD: FOR TIME
BUY IN:
– 25 Burpees
THEN:
– 1.4 km Run
– 30/21 cal Bike
– 700m Run
– 45/30 cal Bike
– 400m Run
– 60/42 cal Bike
– 200m Run
BUY OUT:
– 25 Burpees

02.06.2021

WOD: PARTNER WOD
COMPLETE FOR TIME
– 150/125/100 cal AssBike
– 150 Wallballs @6/4kg
– 150 DB Snatches @15/10kg
– 2.1 km Run
– 300 Double Unders / 600 Single Unders

Split order and reps however you like to achieve fastest time. Always 1 person works,
1 rests. Run together.