fbpx

Programming Hall 4 Week 30

  • Jul 21, 2019
  • superadmin

U1 Lite:

Monday 22.7.2019

Focus:
Rope Climb Technique
Ski Erg Practice
3 x 15 Biceps Curls

WOD: 16 min AMRAP
2 Rope Climbs / 4 Up Downers
8/5 Kcal SKI ERG
10 Push Ups

Wednesday 24.7.2019

Focus:
Lower body mobility
Single and Double Unders practice
3 x 20 Calf Raises per leg

FOR TIME:
Buy IN: 50 AIR SQUATS
– 30 Burpees
– 120 Single Unders
– 700m RUN
Buy OUT: 50 SIT UPS

Thursday 25.7.2019

Focus:
KB Snatch Technique
Shoulder stability and lower body mobility drills
3 x 15 per leg calf raises

WOD: 15 min AMRAP
14 KB Snatches 16/12kg
10 Goblet Squats 16/12kg
100m RUN

Saturday 27.7.2019

Focus:
General Warm Up and mobility
Row Technique
Push ups and air squat standards

Partner WOD: 3 ROUNDS
1000m ROW (SPLIT)
20 Push Ups (BOTH)
50 Air Squats ( SPLIT )

U1 Strongman:

Saturday 27.7.2019

Strength:

Back squat
6 x 6 @ RPE 7.5-8.5

Event:

Farmer’s carry
Max weight for 10m
3 Attempts only

U1 Endurance Indoor:

Monday 22.7.2019

5 ROUNDS:
20/15 Kcal BIKE
20 DB Alt. Snatches 22.5/15kg
200 m RUN
15 Burpees Over DB Jump

Wednesday 24.7.2019

WOD A:
20 min AMRAP
– 10 Goblet Squats 32/24 kg
– 15 RUSSIAN KB Swings 32/24kg
– 20 Front Lunges
5 min REST

10 min EMOM:
Min 1: 10 Burpees
Min 2: 15 Sit Ups
* Increase by 1 Burpees each round
* Increase by 2 Sit Ups each round