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Programming Hall 4 Week 41

  • Oct 06, 2019
  • superadmin

WOD

Friday 11.10.2019

30 min Amrap
Teams of 3

45 Cal. Ski Erg
45 Air squats
300m sled push 20/10 kilo

 

U1 Lite:

Monday 07.10.2019

Focus:
Shoulder and Hip Mobility
Push Press Practice
3 x 15 External Rotation per hand.

WOD: 14 min EMOM
Min 1: 10 Push Presses 32/22kg
Min 2: 10 Goblet Squats 16/12kg

Tuesday 08.10.2019

Focus:
TABATA CORE
3 x 15 Bent Over Row
3 x 5 per side WINDMILL
3 x 10 per side SINGLE ARM KB PRESS

WOD: 21-15-9-15-21
– Sit Ups
– Ring Rows
* after each set perform 8 Burpees

Wednesday 09.10.2019

Focus:
Hang Squat Clean Technique
Lower body and thoracic spine mobility

WOD: 16 min EMOM
Min 1: 5 Hang Squat Cleans
Min 2: 30 sec. BIKE

Thursday 10.10.2019

Focus:
Turkish Get Up Practice
5 x 2 per arm Turkish Get Up
KB Swing Practice

WOD: 16 min AMRAP
8 Burpees
10 KB Swings 16/12kg
12 Sit Ups

Saturday 12.10.2019

Focus:
General Warm Up
3 x 20 KB Deadlift
DBall Over Shoulder Clean

WOD: PARTNER WOD
20 min AMRAP
10+10 Air Squats
10+10 Burpees
5+5 DBALL OVER SHOULDER CLEAN
200m RUN ( together)

U1 Endurance Indoor:

Monday 07.10.2019

A) 14 min RUNNING CLOCK:
7 min max BURPEES
7 min max kcal ROW
SCORE A = Burpees + kcal ROW

REST 5 min

B) 14 min RUNNING CLOCK:
7 min max DOUBLE UNDERS
7 min max kcal SKI
SCORE B = DOUBLE UNDERS + kcal SKI

Wednesday 09.10.2019

PARTNER WOD
5 ROUNDS:
30 Double KB Front Squats 2 x 16/12kg ( split )
30 kcal SKI ( split )
REST Exactly 4 MIN, GO INTO:
5 ROUNDS:
30 DOUBLE KB Push Press 2 x 16/12kg ( split )
30 kcal BIKE ( split )
SCORE = FINAL TIME