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Programming Hall 4 Week 37

  • Sep 08, 2019
  • superadmin

U1 Lite:

Monday 9.9.2019

Focus:
Lower Body and Thoracic Spine Mobility
Front Squat Practice
3 x 10 Zombie Squats
3 x 20 Hollow ROCKS

WOD: 5 ROUNDS
– 10 Front Squats 22/12kg
– 10 Burpees

Tuesday 10.9.2019

Focus:
Hang Power Cleans Technique
Ski ERG Practice
3 x 15 1 ARM Band Rows
3 x 15 Banded Face pulls

WOD: 16 min EMOM
Min 1: 3-5 Hang Power Cleans
min 2: 30 sec. MAX kcal SKI
SCORE: total kcal

Wednesday 11.9.2019

Focus:
Lower body mobility
KB Swing Practice
TABATA Plank / Hollow
3 x 20 Single Leg Glute Bridge ( per leg )

WOD: 14 min AMRAP
– 10 Ring Rows
– 12 KB Swings 16/12kg
– 14 Alternating Walking Lunges

Thursday 12.9.2019

Focus:
Roxanne Warm Up 🙂
3 x 20 Scapula Push Ups
Rope Climb Technique

WOD: 16 min EMOM
Min 1: 30 sec. BIKE
Min 2: 10 Push Ups
Min 3: 30 sec. Sandbag/DBall Bear Hug Hold
Min 4: 2 Rope Climbs

Saturday 14.9.2019

Focus:
General Warm Up
3 x 30 sec PLANK / SIDE PLANK HOLD

WOD: PARTNER WOD
3 ROUNDS:
40-30-20-10
* Alternating Push Ups
* Alternating Med Ball Sit Ups
* After each set – 20 kcal BIKE ( split )

 

U1 Endurance Indoor:

Monday 9.9.2019

PARTNER WOD
14 min EMOM:
30 sec WORK / 30 sec REST
Buddy 1: kcal SKI
Buddy 2: MAX Air – Squats
Alternate each round with your partner
REST 3 MIN
14 min EMOM:
30 sec WORK / 30 sec REST
Buddy 1: Double / Single Unders
Buddy 2: MAX Burpees
Alternate each round with your partner

Wednesday 11.9.2019

PARTNER WOD
10 ROUNDS ( 5 each )
250m Row WHILE partner does 10 Burpees
Alternate untill you both complete 5 full rounds.
STRAIGHT INTO:
10 ROUNDS ( 5 each )
250m ROW AND 10 Burpees
Buddy 1 does 250m ROW AND 10 Burpees, Buddy 2 rests. Switch.
Score = final time.