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Programming Hall 4 Week 23

  • Jun 02, 2019
  • superadmin

U1 Lite:

Monday 3.6.2019

Focus:
Shoulder and Hip Mobility
Push Press
3 x 20 Hollow Rocks
3 x 20 Elastic Band Pull Apart

15min AMRAP:
10 Ring Rows
12 Push Press 22/12kg
20 Back Lunges

Wednesday 5.6.2019

Focus:
DB Snatch Technique
Over Head Stability
3 x 15 Bent Over Rows with 2 sec hold
3 x 10 Up Right Rows

WOD: 5 ROUNDS
16 Alternating DB Snatch 15/10kg
200m RUN

Thursday 6.6.2019

Focus:
General Warm Up
Hip Mobility
Row and Ski Technique

20min EMOM:
Min 1: 10/8 kcal ROW
Min 2: 10 Goblet Squats
Min 3: 10/8 kcal BIKE
Min 4: 10 Push Ups
Min 5: 10/8 kcal SKI

 

U1 Strongman:

Saturday 8.6.2019

Event 1:

2 Attempts at max weight for 20m

Fat bar Zercher carry

Description

Buddies are allowed to help load the weight. If you drop before the 20m mark, the attempt does not count.

Event 2:

3 attempts at max weight in 60sec

Arm over arm sled rope pull

Description

Arm over arm technique only. If you reach the 20m mark in 60sec, the weight wasn’t heavy enough.

 

U1 Endurance Indoor:

Monday 3.6.2019

10 Rounds for time:
4 Devil Presses
18 DB Lunges
200m RUN
RX = 22.5 / 15kg per hand

Wednesday 5.6.2019

35 min AMRAP:
22 Air Squats
22 KB Swings 20/16kg
22 Burpees
22 Alt. DB Snatch 22.5/25kg