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Programming Hall 4 Week 26

  • Jun 23, 2019
  • superadmin

U1 Lite:

Monday 24.6.2019

Focus:
General Warm Up
KB Swing Practice
3 x 20 Banded Pull Apart
3 x 15 Scapula Push Ups

16min LADDER
1,2,3,4… Ring Rows
2,4,6,8… Push Ups
3,6,9,12… KB Swing 20/16kg

Wednesday 26.6.2019

Focus:
Hip Mobility
Rowing Technique
3 x 15 Bicpes Curls
3 x 10 Elastic Band Rows ( Per Arm )

WOD: 5 ROUNDS
12 Burpees
20/15 kcal ROW
12 Air Squats

Thursday 27.6.2019

Focus:
Sandbag Practice
3 x 1min Sandbag Bear Hug March
3 x 20 Glute Bridge
3 x 15 Hollow Rock

WOD:
Every 2 min
In 2 min window perform:
10 Push Ups
Time left – max distance Sandbag Bear Hug Carry*
1 MIN REST
REPEAT 6 TIMES
* 20m – 1 repetition

Finisher: TABATA CORE

Saturday 29.6.2019

Focus:
General Mobility
Thrusters Practice
Row Technique

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

 

U1 Strongman:

Saturday 29.6.2019

Strength:

Back squat

6 x 3 @ RPE 8

Event:

Sled push

60sec max distance @ 3 x bodyweight*

*Try not to wear Nanos or Metcons today. They don’t grip well on the artificial grass so you’ll have to use less weight.

 

U1 Endurance Indoor:

Monday 24.6.2019

1,2,3,4,5,6,7,8,9,10 of:
Devil Press 22.5/15 kg
* after each set of Devil Presses perform 1 round of:
– 200m RUN
– 10 burpees

Wednesday 26.6.2019

6 ROUNDS:
PARTNER WOD:
15 Push Presses 32/22kg ( per person )
400m RUN
15 Front Squats 32/22kg ( per person )
200m RUN