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Programming Hall 4 Week 33

  • Aug 11, 2019
  • superadmin

U1 Lite:

Monday 12.8.2019

Focus:
Shoulder Warm Up
Box Jumps Practice
Push Press Technique

BUY IN : 20 Burpees
5 ROUNDS:
5 Box Jumps 20”
7 AbMat Sit Ups
9 Push Press 32/22kg
BUY OUT: 400m RUN

Tuesday 13.8.2019

Focus:
Deadlift Practice
Posterior Chain warm up
3 x 12 BOR with barbell
3 x 15 per leg calf raises with KB

5 Rounds for time:
12 Deadlifts 42/22kg
200m SPRINT

Wednesday 14.8.2019

Focus:
General Mobility
3 x 12 Lu Raises
3 x 10 Cossack Squats

WOD:
Complete for time:
20,16,12,8,4
KB High Pull 16/12kg
16,12,8,4,2
Goblet Squats 16/12kg
12,8,4,2,1
Burpees Jump Over KB

Thursday 15.8.2019

Focus:
Skierg technique
KB Swing Practice
3 x 25 Elastic band Good Mornings
3 x 10 Bent Over Rows

WOD: 14 min AMRAP
8/5 kcal SKI
10 Russian KB Swing 20/16kg
10 Alt. Jumping Lunges

Saturday 17.8.2019

Focus:
General Warm Up
Rope Climb technique and practice
3 x 10 KB Biceps Curls
3 x 10 Goblet Squat with 2 sec bottom pause

Partner WOD:
RUN 700m ( Both)
8 ROUNDS:
2 Up Downers / 1 Rope Climb
6 Push Ups
8 Air Squats
RUN 400m (Both)

 

U1 Strongman:

Saturday 17.8.2019

Superset x 6:
1: 5 x Back squats (RPE 8.5)
2: 6 Atlas stone to shoulder (80/50kg)
3: 5 x Fat bar push press (RPE 8)
4: Rest 90-120sec

 

U1 Endurance Indoor:

Monday 12.8.2019

Teams of 4:
30 min AMRAP:
in 30min accumulate max amount of kcal on SKI ERG:
2 people work on SKI ERG
2 people carry sandbag for 200m ( bearhug only ) 55/35kg
* switch when your partners are back from 200m walk
* rotate sandbag and ski work between as you like.

Wednesday 14.8.2019

Partner WOD:
12 sets each:
30 sec. on BIKE > 90/70 RPM
into 200m RUN
finished with: 9/7 DB Thrusters 15/10kg per hang
REST 30 sec.