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Programming Hall 4 Week 31

  • Jul 28, 2019
  • superadmin

U1 Lite:

Monday 29.7.2019

Focus:
Push Press Practice
3 x 15 per leg Split Squat 12/8kg
3 x 10 Half kneeling KB shoulder press 12/8kg

WOD: 5 ROUNDS
20 Alt. Back Lunges
10 Push Presses
100m RUN
REST 30 sec.

Tuesday 30.7.2019

Focus:
Med Ball Clean Practice
Rope Climb Technique
3 x 10 Biceps Curls

Ladder 16min:
3,6,9,12,15…etc. Med Ball Cleans 9/6kg
1,2,3,4,5…etc Up Downers / Rope Climbs
* after each set perform 5 push ups

Wednesday 31.7.2019

Focus:
KB Swing Practice
3 x 1 min PLANK
3 x 20m per arm Overhead KB Walk

WOD:
In 3 min window perform:
– 15 KB Swings USA 16/12kg
– 10 Weighted Sit Ups 5 kg
time left: max reps of burpees on plate
REST 1 MIN
REPEAT x 4
SCORE = total burpees performed.

Thursday 1.8.2019

Focus:
KB Swing Technique
General Mobility Warm Up
3 x 20m Bear Crawl

LADDER 14 min:
2,4,6,8,10…etc KB Swing 16/12kg
After each set of swings perform 3 Burpees
3 MIN REST
Tabata AIR SQUATS

Saturday 3.8.2019

Focus:
DBall Over Shoulder Clean
Running Warm Up Drills
2 x 20 per leg calf raises

Partner WOD:
10 ROUNDS for time:
200m RUN ( Both)
6 Dball Clean Over Shoulder 35/20kg ( Split )

U1 Strongman:

Saturday 3.8.2019

Superset x 8:
1: 3 x strict press (RPE 8.5)
2: 20m sled push (2.5x bodyweight)
3: Sandbag carry (RPE 8.5)
4: Rest 90-120sec

U1 Endurance Indoor:

Monday 29.7.2019

36 min EMOM:
1 min: 200m RUN
2 min: 30 sec SKI ERG
3 min: 80m sled push
4 min: 20 KB Russian Swings 20/16kg
5 min: 10 Burpees
6 min: REST

Wednesday 31.7.2019

Partner WOD:
1.4 km RUN ( both )
100 Push Ups ( Split )
1.1 km RUN ( both )
100 DB Hang Power Cleans 15/10 kg per arm ( Split )
900 m run ( Both )
100 DB Push Presses 15/10 kg per arm ( Split )
700m RUN ( both )