fbpx

Programming Hall 4 Week 38

  • Sep 15, 2019
  • superadmin

U1 Lite:

Monday 16.9.2019

Focus:
Turkish Get Up Practice
5 x 2 per arm TURKISH GET UP
Box Jumps Practice
3 x 20 per leg Calf Raises

WOD: 5 ROUNDS
– 200m RUN
– 10 Burpees Box Jumps

Tuesday 17.9.2019

Focus:
Lower Body Mobility
Med Ball Clean Technique
3 x 15 per arm Banded Shoulder Press
3 x 15 Bend Over Rows

WOD: 7 ROUNDS
– 7 Med Ball Clean
– 7 Plate Ground 2 Overhead
– 7 Ring Rows

Wednesday 18.9.2019

Focus:
DeadLift Practice
Deadlift 5 x 5 ( build up )
KB Swing Practice

WOD:
5 min AMRAP
– 5 Deadlifts @ 42/22kg
– 8/5 Kcal BIKE
3 MIN REST
5 min AMRAP
– 8 KB Swings 16/12kg
– 5 Burpees Over the bar

Thursday 19.9.2019

Focus:
General Warm Up and Mobility
3 x 20 Banded Good Mornings
3 x 15 Lu Raises

WOD: FOR TIME
35 – 25 – 15
– KB High Pull 16/12 kg
– Goblet Squats 16/12 kg
– AbMat Sit Ups

Saturday 21.9.2019

Focus:
General Warm Up
DB Movements Practice

PARTNER WOD
FOR TIME:
60 DB Thrusters ( split )
60 DB Deadlifts ( split )
60 DB Burpees ( split )
3 x 400m RUN ( Both )
GOAL: achieve the fastest time by splitting reps, sets and run in any
order you like.

U1 Endurance Indoor:

Monday 16.9.2019

RUNNING CLOCK
0:00-5:00
700m RUN + 10 Burpees ( time left = REST )
5:00-10:00
400m RUN + 15 Burpees ( time left = REST )
10:00-13:00
200m RUN + 20 Burpees ( time left = REST )
13:00-16:00
100m RUN + 25 Burpees ( time left = REST )
16:00-20:00
30 Kcal BIKE / ROW ( time left = REST )
20:00-24:00
30 Kcal ROW / BIKE ( time left = REST )
REST 3 MIN
700 m RUN FOR TIME ( final score = your time )

Wednesday 18.9.2019

PARTNER WOD:
Complete 80/70/60 Reps for time:
Max KCAL on bike in 60 sec:
Balance reps with:
Double KB Thrusters 2 x 16/12kg
Until all repetitions are done
Rest 2 min
Repeat 5 time
1 works = 1 rests

U1 strength

Saturday 21.9.2019

Superset x 6:
1: 3 Axle bar cleans (RPE 8-9)
2: 7 Sandbag squats (RPE 8)
3: 10m Reverse sled drag (2.5-3.25 x BW)
4: Rest 2-3min