fbpx

Programming Hall 4 Week 45

  • Nov 03, 2019
  • superadmin

U1 Lite:

Monday 4.11.2019

Focus:
Push Press
3 x 12 Bent Over Row
3 x 10 Strict Shoulder Press

WOD: 7 ROUNDS
7 Push Presses 32/22kg
7 Ring Rows
7 Kcal Bike

Tuesday 5.11.2019

Focus:
Hang Squat Clean Practice
Lower Body Mobility
3 x 15 Goblet Squats
3 x 10 Cossack Squats

WOD: 18 min EMOM
Min 1: 5 Hang Squat Cleans
Min 2: 10 Push Ups

Wednesday 6.11.2019

Focus:
Rope Climbs Technique
Deadlift 5 x 5 ( Build up in weights )

WOD: 17 min AMRAP
2 Rope Climbs / 3 Floor Climbs
7 Deadlifts 52/32kg
15 AbMat Sit Ups

Thursday 7.11.2019

Focus:
General Warm Up
Ski Erg Practice
Tabata Hollow / Plank

WOD: 20 min EMOM
Min 1: 60m KB Farmers Carry 2 x 24/20kg
Min 2: 10/8 kcal SKI
Min 3: 10 Push Ups
Min 4: 12 Ring Rows

Friday 08.11.2019

EXTRA LITE CLASS

Focus:
General Warm Up
Sled push and rope pull technique
A) Sled Push 4 x 20m AHAP ( As Heavy As Possible )
Sled Rope Pull 2 x 40m AHAP ( As Heavy As Possible )

WOD: 12 min AMRAP
10 Ring Rows
10 Goblet Squats 16/12kg
10 Push Ups

Saturday 09.11.2019

Focus:
General Warm Up
KB Swing Practice
3 x 20 Calf Raises

WOD: Partner WOD
3 ROUNDS
60 KB Swings 20/16kg
40 Air Squats
20 Box Jumps Over
200m RUN

U1 Endurance Indoor:

Monday 4.11.2019

E3MOM x 5:
In 3 min widow perform:
– 10/8 kcal BIKE
– 10 Burpees
– 10 KB Swings 20/16kg
TIME LEFT = REST
REST 3 MIN
E3MOM x 5:
In 3 min widow perform:
– 10/8 kcal ROW
– 10 Goblet Squats 20/16 kg
– 10 Box Jumps 24’/20′
TIME LEFT = REST

Wednesday 6.11.2019

PARTNER WOD:
35 min AMRAP
40/35/30 kcal BIKE
30 Dball over the shoulder cleans 50/35kg
200m Farmers Carry 32/24 kg per hand
20 Burpees
20 Goblet Squats 32/24 kg

U1 Strength

Saturday 09.11.2019

There is no class this week because of the beginnersclass.