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Programming Hall 4 Week 35

  • Aug 23, 2020
  • superadmin

U1 Lite

25.8.2020

KB Swings Practice
Squat mobility

WOD: EVERY 3 min x 7:
20 Russian KB Swings 16/12kg
10 Wall Balls 6/4kg
TIME LEFT = REST

27.8.2020

Row Technique
Swing to L Position

WOD: 15 min AMRAP
10 Box Jumps
15/12 cal Row
8 Swing to L Position

28.8.2020

Shoulder Mobility
Double Unders practice

WOD: 6 ROUNDS
200 m Run
16 Double Kb Push Press 2 x12/8kg
40 Double Unders / 80 Single Unders
REST 60 sec.

29.8.2020

Thrusters mobility and technique
Rowing technique Warm up.

PARTNER WOD: 20 min AMRAP
20 Thrusters 22/12kg
30 Burpees
40 cal Row

Follow the order but split reps however you want.
1 works – 1 rests.


U1 Endurance

24.8.2020

FOR TIME
12-11-10-9-8-7-6-5-4-3-2-1*
Burpees
Air Squats
KB Swings USA 20/16kg
* after each set run 400m (also after the last 1 repetition round)

26.8.2020

8 min AMRAP:
12/10 cal SKI
12 KB Goblet Lunges 16/12kg

REST 3 min

8 min AMRAP:
12/10 cal BIKE
12 KB Swings USA 16/12kg

REST 3 min

8 min AMRAP:
12/10 cal ROW
12 Burpees