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Programming Hall 4 Week 27

  • Jun 30, 2019
  • superadmin

U1 Lite:

Monday 01.7.2019

Focus:
General Warm Up
KB Swing Practice
3 x 15 KB Swings
3 x 15 Goblet Squats

WOD: For time
400m RUN
60 Air Squats
40 KB Swings 20/16kg
20 Push Ups
400m RUN

Wednesday 03.7.2019

Focus:
Thoracic spine mobility
Front Squat Technique
CORE Warm up

WOD: FOR TIME
3 ROUNDS FOR TIME:
10 Front Squats 32/22kg
10 Burpees
2 MIN REST
3 ROUNDS FOR TIME:
8 Front Squats 32/22kg
8 Burpees

Thursday  04.7.2019

Focus:
Deadlift Technique
Ski Erg Technique

20min EMOM:
min 1: 30 sec SKI ERG
min 2: 12 Deadlifts @ 52/32kg
min 3: 30 sec BIKE
min 4: 12 Push Ups

Saturday 06.7.2019

Focus:
General Warm Up
Front Squat Mobility
DB Thruster Practice

24-18-12-6-12-18-24
DB Thrusters 15/10kg per hand
* after each set of Thrusters, run 200m

 

U1 Strongman:

Saturday 06.7.2019

Strength:

Fat bar push press
8 x 5 @ RPE 8

Event:

Medley
60sec AMRAP:
20m farmer’s carry (1.5x bodyweight)
20m d-ball carry (70/50kg)
20m reverse sled drag (2x bodyweight)

Score is max total distance covered

 

U1 Endurance Indoor:

Monday 01.7.2019

Partner WOD:
Complete for time:
250/225/200 kcal ROW
EVERY 4min perform :
100m Sandbag Carry 55/35kg

Wednesday 03.7.2019

Complete for time:
50 Burpees
2000m ROW
4000m BIKE
150 Double Unders
1.6km RUN