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Programming Hall 4 Week 39

  • Sep 20, 2020
  • superadmin

U1 Lite

22.9.2020

Power Clean technique
Shoulder stability

WOD: 20 min EMOM
Min 1: 5 Power Cleans @ RPE 6
Min 2: 12 Double KB Push Press @ 2×16/12kg
Min 3: 30 sec max cal AssBike
Min 4: REST

24.9.2020

Shoulder Mobility and Stability
Strict shoulder press practice

A) 12 min to find 1RM ( 1 challaning repetition ) Strict Shoulder press

B) WOD: 3 ROUNDS
30/24 cal AssBike / Bike Erg
20 Burpees
15 Strict Sit Ups

25.9.2020

Devil Press Technique
Rowing Warm Up

WOD: EVERY 4 min x 5
16/12 cal Row
8 Devil Presses @ 15/10kg
6 Air Squats
TIME LEFT – REST

26.9.2020

Squat mobility for wall balls
Row technique

WOD: PARTNER WOD
20 min AMRAP
Buddy 1 does full round of:
10 Wall Balls 6/4 kg
9 Burpees
8 Box Jumps
Buddy 2 does max cal Row
After full round is completed – switch.
Score – total cal.
Both work at the same time.


U1 Endurance

21.9.2020

AMRAP 3 min x 3:
In 3 min window perform:
15 KB Push Presses @ 2 x 16/12kg
10 Burpees
max cal BIKE ERG
REST 1 min

1 min TRANSITION

AMRAP 3 min x 3:
In 3 min window perform:
15 Double KB Russian Swings @ 2 x 16/12kg
10 Burpees
max cal ASS BIKE
REST 1 min

1 min TRANSITION

AMRAP 3 min x 3:
In 3 min window perform:
15 Double KB Front Squats @ 2 x 16/12kg
10 Burpees
max cal ROW
REST 1 min

23.9.2020

WOD: 30 min AMRAP
700/500 m ROW
30 Burpees
25/18 cal BIKE
20 KB Swings 24/16kg