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Programming Hall 4 Week 43

  • Oct 20, 2019
  • superadmin

U1 Lite:

Monday 21.10.2019

Focus:
Rope Climb Practice
DB Push Press
3 x 10 Single Arm Half Kneeling DB Press
3 x 15 Hollow Rocks

WOD: 5 ROUNDS
3 Rope Climbs / 6 Up Downers
12 Double DB Push Press 15/10 kg per hand
20 AbMat Sit Ups

Tuesday 22.10.2019

Focus:
Deadlift Practice
A) 5 x 5 Deadlift – work to a heavy set of 5
*After each set perform 20 sec SIDE PLANK HOLD L/R

WOD: 16 min EMOM
Min 1: 5 Deadlifts @ 75% of part A
Min 2: 5-10 Burpees
Min 3: 10 Ring Rows
Min 4: 30 sec Plank hold.

Wednesday 23.10.2019

Focus:
KB Warm Up
KB Snatch Practice
3 x 8 KB bottom up press per hand
3 x 15 Banded external rotation per hand

WOD: 14 min AMRAP
20 KB Snatches 16/12kg
15 KB Goblet Squats
10 Kcal ROW

Thursday 24.10.2019

Focus:
Devil Press Technique
SKI ERG practice
3 x 10 Bent Over Row
3 x 10 Double KB Shoulder Press

WOD: 14 min AMRAP
8/6 kcal SKI ERG
8 Devil Presses 15/10 kg per hand

Saturday 26.10.2019

Focus:
General Warm Up
Row technique

WOD: PARTNER WOD
8 ROUNDS ( 4 each )
200m Row WHILE partner does 7 Burpees
Alternate until you both complete 4 full rounds.
STRAIGHT INTO:
8 ROUNDS ( 4 each )
200m ROW AND 7 Burpees
Buddy 1 does 200m ROW AND 7 Burpees, Buddy 2 rests. Switch.
Score = final time.

U1 Endurance Indoor:

Monday 21.10.2019

TEAMS of 4:
FOR TIME:
ROW / SKI / BIKE = 2km 1 WORKS
2 ROUNDS:
60 burpees
60 Air Squats 2 WORK
60 AbMat Sit Ups
ROW / SKI / BIKE = 2km 1 WORKS
2 ROUNDS:
60 Push Ups
60 Goblet Squats 20/16 kg 2 WORKS
60 KB Swings USA 20/16kg
ROW / SKI / BIKE = 2km 1 WORKS

Wednesday 23.10.2019

PARTNER WOD
10 ROUNDS ( each )
20 STROKES for max distance.
straight into:
17 UNBROKEN DOUBLE KB FRONT SQUATS 2 x 16/12kg
Buddy 1 works, buddy 2 rests. Alternate till both complete 10 full rounds.
1 rep missed on FRS = 3 Burpees to be perform immediately after next
round of ROWING, and before Front Squats.
SCORE = set with least amount of meters for you and your buddy.

U1 Strength

Saturday 26.10.2019

Superset x 8:

1:  3 Deadlifts (RPE 8)

2: 20m sled push @ 2.5-3 x BW

3: 20m bear crawl

4: 90-120sec rest