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Programming Hall 4 Week 3

  • Jan 12, 2020
  • superadmin

U1 Lite:

Monday 13.1.2020

Focus:
Rope Climbs Technique
Front Squat mobility

A) Front Squat 5 x 5 ( Build it up )
* after each set perform 30 sec hollow hold

B) WOD: 12 min AMRAP
2 rope climbs / 2 up downs
6 Goblet Squats 16/12kg
10 kcal BIKE

Tuesday 14.1.2020

Focus:
Double KB Swing Practice

A) 3 x 10L/10R One Arm KB Bent Over row
* after each set perform 30 sec bottom squat sit

B) WOD : 4 ROUNDS
80m Sandbag carry 55/35 kg
25 Double KB Russian Swings 2×16/12kg
15 Ring Rows

Wednesday 15.1.2020

Focus:
Hip and shoulder mobility
Row technique

A) 4 x 12 SeeSaw DB press
after each set perform 10 tempo air squats

B) WOD: 13 min AMRAP
12 DB Thrusters 15/10 kg per arm
8 kcal row
6 Burpees

Thursday 16.1.2020

Focus:
Deadlift practice

A) 4 x 10 Single Leg Romanian Deadlift ( per leg )
* after each set perform 20 Hollow Rocks

B) ”Donnie Lite”
21-15-9-9-15-21
Deadlift @ 62/42kg
Burpees

Saturday 18.1.2020

Focus:
General Warm Up
Row Technique

WOD: PARTNER WOD
5km ROW*
*every 1 km perform 10 DBalls Over the Shoulder clean 50/35 kg

U1 Endurance Indoor:

Monday 13.1.2020

Teams of 4
35 min AMRAP:
8 Sled Push ( 20m = 1 rep)*
32 Kcal Bike
32 Kcal Ski
* Sled push – 25% of team total body weight ( including sled 30kg)
-All 4 team member can work at the same time.
-2 Bikes and 1 Ski Erg per team.

Wednesday 15.1.2020

6 Rounds for time:
15 Double KB Snatches
100m Farmers Carry
15 Kcal BIKE
100m RUN
15 Front Rack Double KB Squats
RX = 2 x 20/16kg

U1 Strength

Saturday 18.1.2020

A) Yoke carry 1 x 10m Build up to daily max
B1) Yoke carry 5 x 10m 77% of daily max
B2) Fat bar deadlift 5 x 8 70-75% of regular deadlift