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Programming Hall 4 Week 4

  • Jan 20, 2019
  • superadmin

U1 Lite:

Wednesday 23.1.2019

Focus:
Kettlebell Swing Russian / USA
3 x 10 tempo ring rows
3 x 15 sit ups
3 x 10 push ups

Tabata Style x 6 rounds:
20 sec of work alternated by 10 sec rest of:
Kettlebell Swing Russian / USA
Ring Rows
Ab Mat Sit Ups
Push Ups

Thursday 24.1.2019

Focus:
Burpees
Goblet Squats
Row Sprint Technique

AFAP (As Fast As Possible)
5 rounds for time of:
200m Row
15 Burpees
15 Goblet Squats 16/12kg

Saturday 26.1.2019

Focus:
3 x 40m bear crawl
3 x 20m walking lunges
3 x 10 push ups
Squat mobility

Partner WOD
7 ROUNDS each – back to back:
5 Burpees
8 Kcal bike
10 Air Squats
*1 person works, 1 person holds empty bar overhead.

 

U1 Strongman:

Saturday 26.1.2019

Event 1:

1 attempt at max reps

Squat

Description

Load up a 1.25 x bodyweight squat and perform as many reps as possible without dropping the bar. 

Event 2:

2 attempts at highest reps:

Weight for reps

Description

Set a yoke crossbar to just below chest height. In 30sec, throw a d-ball (70/50kg) over the bar as many times as possible.

 

WODstacle:

Monday: 21.1.2019

Focus: Shoulder mobility

Tech. Rope to Rope Swing

Tech. Ring to Ring Swing

WOD: 25 Min AMRAP

250 Meter Row

Rope to Rope swing

20 Burpees

Ring to Ring Swing

15 Burpees

Rope to Rope Swing

10 Burpees

Ring to Ring Swing

5 Burpees

 

U1 Endurance Indoor:

Wednesday 23.01.2019

Partner WOD
40 Rounds ( 20 rounds per person )
I go, You go.
5 Burpees
10 Air Squats
5 Kcal Row