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Programming Hall 4 Week 40

  • sep 29, 2019
  • superadmin

WOD

Friday 04.10.2019

Amrap 25 Min

12 KB Thrusters 2×12/2×8 kilo
20M overhead walking lunges 12/8 kilo
4x D ball over shoulder 70/50 kilo
1/4 pipe-straight wall-inverted wall

RX+ 2×16/2×12 kilo

 

U1 Lite:

Monday 30.9.2019

TBA

 

Tuesday 01.10.2019

TBA

 

Wednesday 02.10.2019

Focus:
DB Snatch Practice
Rope Climbs Practice
3 x 15 Biceps Curls
3 x 40m OH DB Walk

WOD : 15 min AMRAP
2 Rope Climbs / 4 Rope Up Downers
10 Alternating DB Snatches 15/10kg
15 Air Squats

Thursday 03.10.2019

Focus:
General Mobility Work
Skierg Technique
Row Technique

WOD: 20 min EMOM
Min 1: 8/5 kcal SKI ERG
Min 2: 8/5 kcal ROW
Min 3: 8/5 Burpees
Min 4: REST

Saturday 05.10.2019

Focus:
General Warm Up
Deadlift Practice

WOD: PARTNER WOD
FOR TIME:
60 kcal BIKE
60 Deadlifts 42/32kg
50 kcal BIKE
50 Push Ups
40 kcal BIKE
40 Sit Ups
30 kcal BIKE
30 Burpees
Follow the order. Split work as you like with your buddy.

U1 Endurance Indoor:

Monday 30.9.2019

TBA

 

Wednesday 02.10.2019

FOR TIME:
21-18-15-12-9-6-3
DB Push Presses 15/10 kg per hand
BOX JUMP OVER
700m RUN and STRAIGHT INTO:
3-6-9-12-15-18-21
DB Thrusters 15/10 kg per hand
BURPEES

U1 strength

Saturday 05.10.2019

Superset x 5:
1: 8 Front squats (RPE 7.5-8.5)
2: 20m Arm over arm sled rope pull (2-3 x BW)
3: 30sec Hollow body hold (small sandbag or D-ball on stomach)
4: Rest 90-120sec