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Programming Hall 4 Week 44

  • Oct 27, 2019
  • superadmin

WOD:

Friday 1.11.2019

TBA

 

U1 Lite:

Monday 28.10.2019

Focus:
Man Makers Technique
TABATA Plank / Hollow

WOD: FOR TIME
20 Man Makers 15/10 kg per hand
10 AbMat Sit Ups
15 Man Makers 15/10 kg per hand
20 AbMat Sit Ups
10 Man Makers 15/10 kg per hand
30 AbMat Sit Ups

Tuesday 29.10.2019

Focus:
Rowing Technique
Skierg Technique
General Mobility

20min EMOM:
1. 45 sec ROW
2. 15 Air Squats
3. 45 sec SKI ERG
4. 15 / 10 Push Ups

Wednesday 30.10.2019

Focus:
KB Swing Practice
3 x 10 Split Squats w. KB per leg
3 x 30 Glute Bridges w.KB

For time:
28-24-20-16-12-8-4
KB Swing RUSSIAN 20/16kg
Walking Lunges
* EMOM perform 3 burpees

Thursday 31.10.2019

Focus:
Thruster Practice
Row Technique

WOD: ”Jackie”
FOR TIME:
1000m ROW
50 THRUSTERS 17 / 12kg
20 Bulgarian Rings Rows

Saturday 02.11.2019

TBA

 

U1 Endurance Indoor:

Monday 28.10.2019

TEAMS of 4:
400m SLED PUSH ( sled + 10 – 20kg )
ROW 1000m
300m SLED PULL ( sled + another 10 – 20kg )
SKI 1500m
200m FARMERS CARRY 2 x 28/20 kg
BIKE 2000m

Wednesday 30.10.2019

E2MOM
Min 0-2: KCAL ROW
Min 2-4: max BURPEES
Min 4-6: KCAL SKI
MIN 6-8: max DOUBLE UNDERS
MIN 8-10: REST
REPEAT 4 TIMES.
SCORE = BURPEES + DOUBLE UNDERS

U1 Strength

Saturday 02.11.2019

1) Find max weight 10m yoke carry

2) 5 x 20m yoke carry @ 70% of max

3) 5 x max reps shoulder to overhead @ 75% bodyweight

Superset 2 & 3