fbpx

Programming Hall 4 Week 30

  • Jul 19, 2020
  • superadmin

U1 Lite

21.7.2020

Push Jerk Technique
Front Squat Mobility

WOD: 20 min AMRAP
10/8 cal Bike
14 Push Jerks @ 32/22 kg
200m Run
10 Front Squats @ 32/22 kg

23.7.2020

Devil Press Technique
Box Jumps and Squat Mobility

WOD: AMRAP 3 min x 4:
– 6 Double KB Snatches 2×12/8kg
– 8 Box Jumps
– 10 Double KB Front Rack Squats 2×12/8kg
REST 2 min.

24.7.2020

Push Press technique and overhead mobility
Push Ups Practice

WOD: Every 5 min x 5:
– 200m Run
– 15 Push Press @ 22/12 kg per hand
– 12 Push Ups
TIME LEFT=REST

25.7.2020

Pull Ups ( Banded )
Wall Balls Practice

PARTNER WOD: 25 min EMOM:
– 40 Wallballs 9/6kg
– 20 Burpees
– 40/35/30 Cal Bike
– 20 Pull Ups ( Banded )

U1 Endurance

20.7.2020

AMRAP 8 min x 3:
BUI IN: *
– 12 KB Reverse Lunge
– 7+7 KB Snatch
– 8 Push Ups
RX=20/12kg
REST 3 MIN

*Round 1 BUY IN: 700m RUN
*Round 2 BUY IN: 900m ROW
*Round 3 BUY IN: 2000m BIKE

22.7.2020

EVERY 5 MIN X 6:
– 15/12 cal BIKE
– 30 Alt. Single DB Hang Clean and Jerk
– 10 Burpees
RX=15/10kg
TIME LEFT = REST