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Programming Hall 4 Week 45

  • nov 01, 2020
  • superadmin

U1 Lite

3.11.2020

Shoulder stability
KB Push Press technique
L-Ups Practice

B) WOD: EVERY 4 min x 6:
– 18/12 cal AssBike
– 14 Double KB Push Press @ 2×16/12kg
– 12 L-Ups
TIME LEFT = REST

5.11.2020

KB Swings
Squat Mobility

WOD: FOR TIME
21-18-15-12-9-6-3
– KB Swing Russian @20/16kg
– KB Goblet Squat @20/16 kg
– Burpees

6.11.2020

Row Technique
Push Press Practice

WOD: AMRAP 4 min x 5:
BUY IN: 20/15 cal Row
7 Push Press @32/22kg
7 Box Jumps Over
REST 2 min

7.11.2020

WOD: BUDDY WOD
22 min AMRAP
– 40 cal Bike
– 30 WallBalls @6/4kg
– 20 Pull Ups (banded)
– 45 sec synchro PLANK HOLD

1 works – 1 rests except PLANk HOLD


U1 Endurance

2.11.2020

WOD: 10 ROUNDS
20/15 cal ROW
50 Double Unders / 100 Single Unders
20 USA KB Swings @24/16 kg

4.11.2020

7 min AMRAP:
– 12/9 cal Bike ERG
– 10 Burpees to target (pull up bar)

3 min REST

7 min AMRAP:
– 12/9 cal SKIERG
– 10 Push Ups

3 min REST

7 min AMRAP:
– 12/9 cal AssBike
– 10 Double KB Push Press @16/12kg