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Programming Hall 4 Week 34

  • Aug 18, 2019
  • superadmin

U1 Lite:

Monday 19.8.2019

Focus:
DB Snatch Technique
Shoulder Warm Up
3 x 12 Ext Rotation with band
3 x 10 PVC Sots presses

WOD: FOR TIME
10 Burpees
15 +15 1 Arm DB Push press 12,5/7,5kg
200m RUN
12+12 1 Arm DB Snatches 12,5/7,5kg
200m RUN
15 +15 Split Squat per leg 12,5/7,5kg ( DB in goblet hold )
10 Burpees

Tuesday 20.8.2019

Focus:
Deadlift Technique
Deadlift 6 x 3
3 x 20 KB Deadlift 20/16kg

14 min LADDER:
1 Deadlift @ 52/32kg
5 Burpees
2 Deadlift @ 52/32kg
5 Burpees
3 Deadlift @ 52/32kg
5 Burpees
etc.

Wednesday 21.8.2019

Focus:
Ski Erg Practice
Push Press Technique
3 x 12 external rotation per arm
3 x 12 prone floor presses

5 ROUDNS:
8/5 kcal SKI ERG
10 Push Presses 22/12kg
200m RUN

Thursday 22.8.2019

Focus:
General warm up
Lower body mobility
3 x 1 min plank
3 x 15 side plank pulses per side

3 ROUNDS:
20 Push Ups
20 Ring Rows
20 Alternating Front Lunges 16/12kg

Saturday 24.8.2019

Focus:
General warm up
KB Swing technique
TABATA KB Obliques

PARTNER WOD:
3 ROUNDS:
400m RUN (both)
40 V-UPS / TUCK-UPS (split)
30 Kcal Bike (split)
20 KB Swings 16/12kg (both)

U1 Strongman:

Saturday 24.8.2019

Superset x 8:
1: 4 x push press (RPE 8-8.5)
2: 20m arm over arm sled rope pull (RPE 7.5-8)
3: 6 x Sandbag squats (RPE 8-8.5)
4: Rest 90-120sec

 

U1 Endurance Indoor:

Monday 19.8.2019

FOR TIME:
100 / 80 kcal ROW
3km RUN
100 / 80 kcal BIKE

Wednesday 21.8.2019

30 min EMOM:
30 sec. WORK / 30 sec. REST
1. Kcal Bike
2. Burpees
3. Kcal Row
4. Air Squats
5. REST
SCORE = total amount of reps.

Tabata CORE finisher:)