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Programming Hall 4 Week 39

  • Sep 22, 2019
  • superadmin

U1 Lite:

Monday 23.9.2019

Focus:
Lower body and posterior chain warm up
DB Snatch Technique
3 x 5 per arm Bottom Up KB press
3 x 60 m per arm KB Overhead Walk

WOD: 15 min AMRAP
– 20 Alternating DB Snatches 15/10kg
– 15 Air Squats
– 5 Burpees

Tuesday 24.9.2019

Focus:
General warm up and mobility
Rowing Practice
Front Squat Technique

WOD: 16 min EMOM
Min 1: 5 Front Squats @ 32/22 kg
Min 2: 8/6 kcal ROW

Wednesday 25.9.2019

Focus:
Dball Over the shoulder clean
KB Swing Practice
TATABA Hollow / PLANK

WOD: FOR TIME
200m RUN
20 Burpees
20 KB Swings 20/16kg
20 Air Squats
20 DBall Over Shoulder Clean 35/20kg
20 Push Ups
20 Kcal Bike
200m RUN

Thursday 26.9.2019

Focus:
Deadlift Practice
Push Press Practice

WOD:
21-15-9
– Push Press 22/12kg
– Air Squats
INTO
9-15-21
– Deadlift 22/12kg
– Push Ups

Saturday 28.9.2019

Focus:
General Warm Up
KB Swing Practice
WOD Movements standards

WOD: PARTNER WOD
A) 5 min AMRAP:
– 20 Air Squats ( split )
– 20 KB Swings 16/12kg ( split )
2 MIN REST
B) 5 min AMRAP:
– 20 Push Ups ( split )
– 20 Goblet Squats 16/12kg ( split )
2 MIN REST
B) 5 min AMRAP:
– 20 AbMat Sit Ups ( split )
– 20 KB Deadlifts 16/12kg ( Split )

U1 Endurance Indoor:

Monday 23.9.2019

FOR TIME:
2 km ROW
75 Goblet Squats 24/16kg
700m RUN
75 Burpees
5 km BIKE

Wednesday 25.9.2019

TEAMS OF 4:
6 min AMRAP:
Buddy 1: 100m Push Sprint 50/30kg
Buddy 2: Sandbag BearHug Hold 45/35kg
Buddy 3: MAX kcal SKI
Buddy 4: REST
Once the 100m sled Sprint is done, rotate.
Rest 1 min
Repeat 5 times
SCORE = TOTAL KCAL SKI

U1 strength

Saturday 28.9.2019

Superset x 7:
1: 1 Pegboard ascent
2: 5 Double KB push press (RPE 8-9)
3: 10m Yoke carry (2-3 x BW)
4: Rest 90-120sec

Friday evening 27 September 18.30-20.00 Beginnersclass!