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Programming Hall 4 Week 29

  • Jul 12, 2020
  • superadmin

U1 Lite

14.7.2020

DB Hang Clean and Jerk

WOD: Every 5 min x 5:
– 200m Run
– 25 KB Swings USA 16/12kg
– 20 KB Alternating Lunges
TIME LEFT=REST

16.7.2020

Beat Swings practice / Swing to L position
Single / Double Unders

WOD: 5 ROUNDS
– 10 Swings to L Position
– 50 Double Unders
– 20 Weighted Box Step Ups 16/12kg
– 50 Double Unders

17.7.2020

Thrusters
Row Technique

WOD: Every 3 min x 7:
– 12/9 cal Row
– 9 Thrusters @ 22/12kg
TIME LEFT=REST

18.7.2020

Push Press
Squat Mobility

PARTNER WOD: 30 min EMOM:
Min 1: 14 Synchro Goblet Squats 16/12kg
Min 2: 8 Synchro Burpees
Min 3: 14 Synchro Reverse Lunges 16/12kg
Min 4: 10 Synchro Push Presses 22/12kg
Min 5: REST

U1 Endurance

13.7.2020

EVERY 4 MIN X 7:
– 15/12 cal BIKE / SKI
– 12 Alternating KB Snatches 20/12 kg
– 7 Burpees
TIME LEFT = REST

15.7.2020

30 min AMRAP:
– 400m RUN
– 20 Push Ups
– 15 Box Jumps
– 10 Goblet Lunges 16/12kg