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Programming Hall 4 Week 3

  • Jan 13, 2019
  • superadmin

U1 Lite:

Tuesday 15.1.2019

Focus:
Front Squats
KB Swing Russian
3 x 15 Bent Over Row
3 x 15 Shoulder Press

AFAP (As Fast As Possible)
21-15-9
Front Squats 32/22kg
30-20-10
Kettlebell Swings 20/16kg

Wednesday 16.1.2019

Focus:
Power Clean Technique
KB Swing RUssian
3 x 12 Deadlift

AMRAP (As Many Reps As Possible) in 16 min:
5 Power Cleans
10 KB Swing 16/12kg
20 Ab Mat Sit Ups

Thursday 17.1.2019

Focus:
Tempo Ring Rows 3 x 10
Tempo Push Ups 3 x 10
Tempo Air Squats 3 x 10

E2MOM (Every 2 Minutes On the 2 Minutes) x 10 times
5 Ring Rows
10 Push Ups
15 Air Squats

Saturday 19.1.2019

Focus:
KB Snatch
KB Sumo Deadlift High Pull
Box Jumps

Partner WOD:
5 ROUNDS each – back to back:
10 KB Sumo Deadlift High Pulls
10 KB Snatches
10 Box Jumps
* one person works, one person hold hold pland position

 

U1 Strongman:

Saturday 19.1.2019

Event 1:

2 Attempts at max distance:

Farmer’s carry

Description

Load 1.5 x bodyweight and carry it maximum distance until failure

Event 2:

10min to find:

Fat bar clean and press

Description

Any style lift allowed. Just get it up!

 

WODstacle:

Monday :14.1.2019

Focus: Cargo net climb:

Cargonet climb (verticaal en daknet bovenkant en horizontaal onderkant)

Quarterpipe (3 meter/ Advanced 3,5 meter without rope )

WOD 30 Min Amrap OCR Style competition

1x Quarter pipe3/3,5 meter

1x Wall Climb+ Inverted wall

1x Grass obstacle parcours surprise 60 meter

1x Cargo net parcours

 

U1 Endurance Indoor:

Wednesday 16.01.2019

10 Rounds:
Every 4 min perform :
10 Push Presses 42/32kg
10 Box Jumps
10 KB Swings 32/28kg
10 Air Squats
Time left – rest.