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Programming Hall 4 Week 27

  • jul 04, 2021
  • superadmin

U1 Lite

06.07.2021

Focus:
Squat Mobility
Kb Swings

A) Front Squat 5 x 5 (Build Up)

B) WOD: 3 ROUNDS
– 400m Run
– 21 KB Swings @20/12kg
– 15 Air Squats
– 9 Burpees

08.07.2021

Focus:
Squat Mobility

A) Strict Shoulder Press 4 x 8 (Build Up)

B) WOD: 15 min EMOM
Min 1: 15 Wall Balls @6/4kg
Min 2: 15 Sit Ups (AbMat)
Min 3: 15 Ring Rows

09.07.2021

Focus:
Row Technique
Thrusters

WOD: 6 ROUNDS
– 500/400m row
– 9 Thrusters @32/22 kg

10.07.2021

Focus:
Deadlift and Hang Power Clean

WOD: PARTNER WOD
3 ROUNDS
– 40 Deadlifts
– 40 Push Ups
– 40 Hang Power Cleans
– 40 Knee 2 Elbows / Knee Raises
– 200m Run (together)
RX= 32/22 kg
1 works – 1 rests, follow the order, run together.


U1 Endurance

05.07.2021

Partner WOD:
WOD 1: AMRAP 14 min
– 12/8 cal Row
– 7 Burpees
Rotate per full round.

REST 2 min

WOD 2: AMRAP 14 min
– 200/160 m Ski
– 7 Russian KB Swings @20/12kg
Rotate per full round.

07.07.2021

WOD: Every 10 min x 4:
– 400m Run
– 20 DB Alternating Weighted Step Ups @2×15/10kg
– 15/10 cal Bike
– 10 Devil Press @2×15/10kg
TIME LEFT = REST