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Programming Hall 4 Week 31

  • aug 01, 2021
  • superadmin

U1 Lite

03.08.2021

Focus:
Push Press

A) 4 Supersets:
– 15 DB Floor Press (Build Up)
– 15 Hollow Rocks

B) WOD: Every 3 min x 6:
– 15/12 cal AssBike
– 15 Push Presses @ 42/22kg
TIME LEFT = REST

05.08.2021

Focus:
Front squat mobility and position
Double Unders Practice

A) Front Squat 4 x 6 (Build Up)

B) WOD: 10 min AMRAP
– 15 KB Russian Swings @24/16kg
– 45 Double Unders / 90 Single Unders

06.08.2021

Focus:
DB Snatch

WOD: Every 6 min x 5:
– 20/14 cal AssBike
– 200m Run
– 12 Alternating DB Snatches @ 15/10kg
– 6 Burpees
TIME LEFT = REST

07.08.2021

Focus:
Mobility for squat and shoulder

BUY IN:
70 Wall Balls @6/4kg (Split)
THEN
15 min AMRAP – I go = You go = rotate per full round:
– 4 DB Up Downs
– 4 DB Front Squats
– 4 DB Push Press
THEN
700 m Run (Together)
RX=2×15/10kg


U1 Endurance

02.08.2021

WOD A:
AMRAP 2 min x 3:
– 20/15 cal Row
– remaining time max Burpees
REST 1 min

WOD B:
AMRAP 2 min x 3:
– 15/10 cal Skierg
– remaining time max Double Unders / Single Unders
REST 1 min

WOD C:
AMRAP 2 min x 3:
– 200m Run
– remaining time max Double Unders / Single Unders
REST 1 min

04.08.2021

WOD A: FOR MAX CAL – SPRINT
Tabata AssBike

REST 2 min

WOD B: FOR TIME
– 1100 m RUN
– 20 Burpees
– 700 m Run
– 30 Burpees
– 400m Run
– 40 Burpees

REST EXACTLY 4 min

WOD C: FOR TIME
Sprint the amount of cal you completed in part A. Be honest and do the
work on part A as it supposed to be done. No easy ride for a picnic to the
park so you can have less cals to complete in part C.