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Programming Hall 4 Week 31

  • Jul 26, 2020
  • superadmin

U1 Lite

28.7.2020

Deadlift Technique
Box Jumps and Strict Press technique

WOD: 5 Rounds
– 9 Deadlift @ 75% BW
– 10 Box Jumps
– 11 Push-ups
Rest 60 sec.

30.7.2020

Squat Mobility
Row Technique

WOD: 3 ROUNDS
30/20 cal row
15 Front Squats @32/22kg
10 Burpees

31.7.2020

Power Clean Technique

WOD: 18 min AMRAP
– 6 Power Cleans @ 50% BW
– 10 Weighted Box Step Overs @ 20/16 kg
– 12 Burpees

1.8.2020

Squat Mobility
KB Swings Technique

PARTNER WOD: 24 min AMRAP:
40 Wall Balls 6/4kg
40 Burpees
80 KB Swings USA 16/12kg

U1 Endurance

27.7.2020

7 ROUNDS:
– 200m sandbag carry 55/35kg
– 1 min max cal on chosen cardio device
– REST 2 min.

29.7.2020

32 min EMOM:
1. 12/9 cal Bike / Row
2. 6 DBall / Sanbag Over the shoulder clean 45/35 kg
3. 9 Burpee Over Sandbag Jump
4. REST

U1 Weightlifting

2.8.2020

A.
5x 2+2
Tall snatch + OHS

B.
6x 1+1+1
Snatch high pull + hang power snatch + full snatch

C.
3-5x 6
Snatch grip deadlifts

D. 4 RFT:
12 squat jumps
10 V-ups
8 burpees