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Programming Hall 4 Week 35

  • Aug 25, 2019
  • superadmin

U1 Lite:

Monday 26.8.2019

Focus:
General Mobility
Running Warm Up
Over Head Squat practice

21-15-9-15-21
– OHS PVC + 5/2,5kg
After each set of Over Head Squats:
– 200m RUN
– 7 Burpees

Tuesday 27.8.2019

Focus:
Front Squat Technique and Mobility
3 x 10 per arm KB Bend Over Row
3 x 10 per arm DeadBug

WOD: 13 min AMRAP
– 11 Front Squats 22/12kg
– 13 Ring Rows

Wednesday 28.8.2019

Focus:
Thoracic Spine and Overhead Mobility
3 x 20 banded glute bridges

WOD: FOR TIME:
40-30-20-10
– Plate Ground to Overhead 15/10kg
– Plate OH Alternating Lunges 15/10kg

Thursday 29.8.2019

Focus:
Ski Erg and Row Technique
Posterior chain warm up

20min EMOM:
Min 1: 60m sled push sprint
Min 2: 30 sec. SKI ERG Sprint
Min 3: 9/7 kcal ROW
Min 4: REST

Saturday 31.8.2019

Focus:
SKI ERG Practice
CORE and LOWER BACK warm up

Partner WOD:
21 min AMRAP:
in 21 min accumulate max amount of kcal on SKI ERG:
2 people work on SKI ERG
2 people carry sandbag for 200m 45/35kg
* switch when your partners are back from 200m walk
* rotate sandbag and ski work between, as you like.

U1 Strongman:

Saturday 31.8.2019

Superset x 7:
1: 5 x Front squats (RPE 8-8.5)
2: 20m Zercher carry (RPE 7.5-8)
3: 8 x neutral grip pull ups (on monkey bar pegs)
4: Rest 90-120sec

 

U1 Endurance Indoor:

Monday 26.8.2019

FOR TIME:
PARTNER WOD:
70-60-50-40-30-20-10
– Alternating MedBall Sit Ups 9/6kg
– Alternating Push Ups
– 200m RUN after each set (both)

Wednesday 28.8.2019

15->1 rep of:
Kcal Bike
Deadlift @ 0.75 / 0.5 BW
TC: 22min
15->1 rep of:
Kcal Row
KB Goblet Squat 20/16kg
TC: 22min