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Programming Hall 4 Week 25

  • jun 16, 2019
  • superadmin

U1 Lite:

Monday 17.6.2019

Focus:
Rowing Technique
Deadlift Technique
3 x 20 Banded Good Mornings

WOD: 5 Rounds
20/15 kcal Row
12 Deadlifts at 52/32kg

Wednesday 19.6.2019

Focus:
Shoulder Warm Up
Push Press
3 x 12 Lu Raises
3 x 10 Prone Swimmer

WOD: 15 min AMRAP
– 10 Ring Rows
– 10 Push Press
– 10/8 Kcal Bike

Thursday 20.6.2019

Focus:
General Warm Up
Tabata CORE
5-7min skipping rope practice
KB Swing Practice

A) 3 min AMRAP
– 5 Push Ups
– 10 Sit Ups
1 MIN REST
B) 4 min AMRAP
– 5 Air Squats
– 15 KB Swings 16/12kg
2 MIN REST
C) 5 min AMRAP
– 5 Burpees
– 20 Single Unders / 10 Double Unders

Saturday 22.6.2019

Focus:
General Warm Up
Hip Mobility
Ski Erg Practice

Partner WOD
WOD A)
5 ROUNDS
20 Kcal SKI
20 Goblet Squats 16/12kg
REST 2 MIN

WOD B)
5 ROUNDS
200m RUN
80m Sled Push

U1 Strongman:

Saturday 22.6.2019

Strength:

Farmer’s carry
8 x 20m @ RPE 8

Event:

Fat bar shoulder to overhead
60sec max reps @ bodyweight*

*Low reps at a heavy weight is better than high reps at a lighter weight.

U1 Endurance Indoor:

Monday 17.6.2019

Partner WOD:
5 Rounds for time:
400m RUN
40 DB Thrusters 15/10kg per hand
30 Kcal ROW
40 Push Ups
* RUN together
* Split the reps as you like – one person work at the time

Wednesday 19.6.2019

A) 5 Rounds:
20/15 kcal BIKE
20 V-UPS
20 Pus Ups
3 MIN REST
B) 5 Rounds:
400m RUN
20 Deadlifts @ 50% BW
20 Ring Rows