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Programming Hall 4 Week 22

  • May 26, 2019
  • superadmin

U1 Lite:

Monday 27.5.2019

Focus:
Throatic Spine Mobility
Squat Mobility
OverHead Squat Technique
3 x 15 per leg calf raise

5 ROUNDS:
– 15 OHS
– 200m RUN

Wednesday 29.5.2019

Focus:
Lower body and shoulder mobility
Push Press
Rope Climb Practice

16min AMRAP:
15 Front Squat
10 Push Ups
5 Rope Ups

Thursday 30.5.2019

CLOSED

Saturday 1.6.2019

Focus:
Deadlift Technique
Posterior Chain Mobility
5 x 5 Deadlift ( Medium )

Partner WOD
8 min AMRAP
Partner A: Sled Push 40m
Partner B: Kcal on Bike
4 min REST
8 min AMRAP
Partner A: Run 200m
Partner B: Kcal on Row

U1 Strongman:

Saturday 1.6.2019

Event 1:

1 Attempt at max reps in 60sec

Fat bar deadlift

Description

Rx weight is 2 x BW. No straps allowed but mixed grip is. Warm them up well for this one.

Event 2:

1 Attempt at max distance in 90sec

Farmer’s carry

Description

Rx weight is also 2 x BW. New members must drop and turn around at the end of the lane. Experienced/very strong ones can turn while holding the handles.

U1 Endurance Indoor:

Monday 27.5.2019

Team WOD
Teams of 6:
10min AMRAP:
2 buddies sled sprint for max distance
2 buddies bear hug Dball 40/20kg (each)
REST 2 MIN
10min ARAMP:
2 Buddies run 200m
2 Buddies BIKE for max kcal
REST 2 MIN
10min ARMAP:
2 buddies 100m Dball carry 40/20kg (each)
2 Buddies max reps Double Unders
* 4 team members work at the time

Wednesday 29.5.2019

40 min EMOM:
1. 10 Burpees
2. 15 KB Swings 24/16kg
3. 10 kcal ROW
4. 15 Push Ups
5. 10 Kcal BIKE
6. 15 DB Thrusters 15/10kg
7. 10 Kcal SKI
8. 15 Sit Ups