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Programming Hall 4 Week 28

  • jul 11, 2021
  • superadmin

U1 Lite

13.07.2021

Focus:
Deadlift
Toes 2 Bar

A) WOD: 5 ROUNDS
– 5 Pull Ups
– 7 Toes 2 Bar / L-Ups
– 9 Deadlifts @72/52 kg
REST 1 min

B) CORE FINISHER – Hollow Hold/Rocks TABATA

15.07.2021

Focus:
Devil Press
Thrusters mobility

WOD: FOR TIME
21-15-9*
– Devil Press @2×15/10kg
– AbMat Sit Ups
* after each round perform 25 Double Unders / 50 Single Unders

REST 4 min

21-15-9*
– DB Push Press @2×15/10kg
– Burpees
* after each round perform 200m Run

16.07.2021

Focus:
General warm up

WOD: FOR TIME
– 50 Wall Balls @6/4
– 700m run
– 50 KB USA Swings @20/12kg
– 700m run
– 50 KB USA Swings @20/12kg
– 700m run
– 50 Wall Balls @6/4

17.07.2021

Focus:
Ski Erg practice
DB Snatch practice

Teams of 3 – 27 min AMRAP
Rotate per full Round:
– 12 DB Alternating Snatches @ 22.5/15kg
– 8 Burpees
– 5 cal SKIERG

Buddy 1 does full round, then buddy 2 does full round, then buddy 3 etc.


U1 Endurance

12.07.2021

WOD: FOR TIME
– 2000m Row
– 50 Push Press @32/22kg
– 700m Run
– 1500m Row
– 40 Push Press @32/22kg
– 400m Run
– 1000m Row
– 30 Push Press @32/22kg
– 200m Run

14.07.2021

TEAM WOD
Teams of 3 – 27 min AMRAP
Rotate per full Round:
12/8 cal AssBike
12 DB Alternating Snatches @ 22.5/15kg

Buddy 1 does full round, then buddy 2 does full round, then buddy 3 etc.