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Programming Hall 4 Week 24

  • Jun 09, 2019
  • superadmin

U1 Lite:

Monday 10.6.2019

CLOSED

Wednesday 12.6.2019

Focus:
Posterior chain mobility
CORE warm up
A) Deadlift technique
B) Deadlift practice 4 x 5

WOD: Complete for time
BUY IN: 10 Deadlifts at 75% of B
80 Air squats
60 Sit Ups
40 Sit Ups
20 Burpees
BUY IN: 10 Deadlifts at 75% of B

Thursday 13.6.2019

Focus:
Squat and Shoulder Mobility
DB Thruster Practice
3 x 15 per leg calf raises
5 min Skipping rope practice.

WOD: 14 min AMRAP
12 DB Thrusters
48 Single Unders

Saturday 15.6.2019

Focus:
General Warm Up
KB Snatch Technique
3 x 12 per hand KB Snatch

Teams of 4:
7 sets every 4 min:
– 200m RUN ( whole team )
– 80m sled SPRINT ( 20m per person )
– 8 Synchronized Burpees
TIME LEFT – REST
Score = FASTEST round performed.

U1 Strongman:

Saturday 15.6.2019

Event 1:

2 Attempts at max reps in 90sec

D-ball over shoulder cleans

Description

Rx = 70/50kg. No dipping under the ball.

Event 2:

3 Attempts at max calories in 60sec

Ski erg

Description

Social media is replete with Strongman competitors putting up huge numbers. Let’s see what you got U1ers!

U1 Endurance Indoor:

Monday 10.6.2019

CLOSED

Wednesday 12.6.2019

Teams of 4:
10 sets every 4 min:
– 200m RUN ( whole team )
– 80m sled SPRINT ( 20m per person )
– 10 Synchronized Burpees
TIME LEFT – REST
Score = FASTEST round performed.