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Programming Hall 4 Week 33

  • Aug 09, 2020
  • superadmin

Hall 4

U1 Lite

11.8.2020

Pull Ups Practice
Squat Mobility

WOD: 17 min AMRAP
8 Pull Ups ( Elastic band )
10 Burpees
12 KB Goblet Squats 12/8kg

12.8.2020: This Class is in Back Hall 4

Sumo Deadlift
Shoulder mobility and posterior chain activation
STRENGTH WOD:
15 min EMOM:
Min 1: 5 Sumo Deadlifts @ RPE 7
Min 2: 8-10 Alternating KB shoulder press
Min 3: REST

13.8.2020

Back Squat Technique and Mobility
Push Ups Practice

WOD: EVERY 3 min x 6:
IN 3 MIN WINDOW PERFORM
– 8 Back Squats @ RPE 6
– 10 Push Ups
– 12 Hollow Rocks
TIME LEFT = REST

14.8.2020

Running and core warm up
Hanging knee raise / L- Swing practice

WOD: FOR TIME
10-9-8-7-6-5-4-3-2-1*
Hanging Knee Raises
Box Jumps
* Run 200m after each set

15.8.2020

PARTNER WOD: FOR TIME
180/160/140 cal Bike
140 KB Swings USA 20/16kg
100 Wall Balls 6/4kg

Split reps and order in any way you like to achieve fastest time.
1 works, 1 rests at the time.

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U1 Endurance

10.8.2020

8 ROUNDS:
30 sec. MAX KB Russian Swings 20/16kg
30 sec. REST

REST 2 min

8 ROUNDS:
30 sec. MAX Burpees
30 sec. REST

REST 2 min

8 ROUNDS:
30 sec. MAX cal ROW
30 sec. REST

12.8.2020

AMRAP 2 min x 7:
IN 2 MIN WINDOW:
– 10/8 cal BIKE
– 6 Burpees

Immediately after last set go run 3 x 700m with 85% EFFORT
Rest between around 90 sec. Record your slowest time.

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U1 Weightlifting Sunday Morning

16.8.2020

Snatch + Hang Snatch      6x 1+2 80%
Clean + Hang Clean         6x 1+2 80%
Deficit Clean DL*              5x 5 90-100%

*Can be Deficit Snatch DL or Front Squats if they did WL on 15/8

WOD: 4 RFT
10 Strict Press 30kg/20kg
15 Sit Ups
20 Plate Squats 15kg/10kg