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Programming Hall 4 Week 26

  • jun 27, 2021
  • superadmin

U1 Lite

29.06.2021

Focus:
Back Squat mobility and technique

WOD: FOR TIME
– 80 Back Squats
– 60 Bent Over Rows
– 40 Strict Press
RX= 22/12kg
Every 2 min (Starting at min 0:00) perform 5 burpees.

01.07.2021

A) Core Work
3 Rounds:
– 30 sec side plank L+R
– 15 Strict Sit Ups
– 15 Hollow Rocks
CAP: 12

B) WOD: 5 ROUNDS
– 200m Run
– 15 Push Ups
– 10 Pull Ups
– 5 Deadlifts @62/42 kg

02.07.2021

Focus:
L-Ups
DB Push Press

WOD: 23 min AMRAP
– 15 DB Push Press @2×15/10kg
– 12 L-Ups
– 12 Box Jumps
– 9 Burpees

03.07.2021

Focus:
General warm up and movement standards

WOD: PARTNER WOD
Complete for time:
– 700m Run (together)
– 60 Wall Balls @6/4kg (split)
– 700m Run (together)
– 60 Alternating DB Snatches @15/10kg (split)
– 400m Run (together)
– 60 DB Thrusters @2×15/10kg (split)
– 400m Run (together)
– 60 Burpees (Split)


U1 Endurance

28.06.2021

FOR TIME:
– 300 m row
– 15 KB Swings
– 15 Goblet Squats
– 300 m row
– 14 KB Swings
– 14 Goblet Squats
– 300 m row
– 15 KB Swings
– 15 Goblet Squats



– 300 m row
– 1 KB Swings
– 1 Goblet Squats
RX=20/12kg

30.06.2021

WOD:
Every 6 min x 5:
– 30/20 cal Row
– 10 DB Push Press @2×22.5/15kg
– 12 DB Push Ups
TIME LEFT = REST