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Programming Hall 4 Week 23

  • jun 06, 2021
  • superadmin

U1 Lite

08.06.2021

Focus:
Front Squat Mobility and Technique
KB Swing

WOD: 2 x 9 min AMRAP
1) 9 min AMRAP
– 6 Pull Ups (Banded)
– 12 Front Squats 32/22 kg

2 min REST

2) 9 min AMRAP
– 12 US KB Swings @20/16 kg
– 6 Front Squats @42/32 kg

10.06.2021

Focus:
Power Clean

A) 4 Supersets:
8+8 Bulgarian Split Squats (Build Up)
8+8 Half Kneeling KB Shoulder Press (Build Up)

B) WOD: Every 2 min x 8:
– 5 Power Cleans @42/22kg
– 6 Hanging Knee Raises
– 7 Burpees Over the Bar
TIME LEFT = REST

11.06.2021

Focus:
Push Jerk

WOD: 24 min AMRAP:
– 500/400m Row
– 30 Lunges @12/8kg
– 20 Push Jerks @32/22 kg

12.06.2021

Focus:
General Warm Up
Mobility for thruster

WOD: PARTNER WOD
3 ROUNDS:
– 20 Synchronized AbMat Sit Ups
– 40 KB Front Squats @2×16/12kg
– 15 Synchronized Push Ups
– 40 KB Thrusters @2×16/12kg
– 10 Synchronized Burpees
– REST 2 min


U1 Endurance

07.06.2021

6 x 4 min AMRAP:
– 20 Hang Clean and Jerks @15/10kg
– 15 AbMat Sit Ups
Remaining time max cal ROW / Double Unders
Rotate between Row and Double unders so you will do 3 rounds of each.
1 min rest between AMRAPs.
Score = total cal + DU from all AMRAPs.

09.06.2021

AMRAP 15 min:
– 400m Run
– 50 Wall Balls
– 400m Run
– 40 Wall Balls
– 400m Run
– 30 Wall Balls
– 400m Run
– 20 Wall Balls
RX=9/6kg

REST 3 min

AMRAP 15 min:
– 400m Run
– 40 Burpees
– 400m Run
– 30 Burpees
– 400m Run
– 20 Burpees
– 400m Run
– 10 Burpees