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Programming Hall 4 Week 46

  • nov 08, 2020
  • superadmin

U1 Lite

10.11.2020

Deadlift Technique
Double Unders Practice

WOD: 18 min AMRAP
10 Deadlifts @75% BW
15 Push Ups
50 Double Unders

12.11.2020

WOD: 6 ROUNDS
– 20 KB Reverse Alternating Lunges @16/12kg
– 10+10 KB Snatch @16/12kg ( from the hang position)
Rest 1 min between rounds

13.11.2020

WOD: 3 ROUNDS
15 Power Cleans and Jerk @42/22kg
30 Burpees Over the bar
REST 2 min between rounds

14.11.2020

WOD: FOR TIME
20 Devil Presses
10 DB Box Step Ups
10 AbMat Sit Ups with
15 Devil Presses
20 DB Box Step Ups
20 AbMat Sit Ups
10 Devil Presses
30 DB Box Step Ups
30 AbMat Sit Ups
5 Devil Presses
40 DB Box Step Ups
40 AbMat Sit Ups

RX= 15/10 kg per hand for Devill Press and Box Step Ups (1xDB)


U1 Endurance

9.11.2020

WOD: 33 min AMRAP
30/21 cal AssBike
5+5 Single arm KB Thrusters @16/12kg
10 KB USA Swings @16/12kg
10 Burpees

11.11.2020

3 ROUNDS
FOR MAX CAL ON CHOSEN MACHINE (bike/assbike/ski)

4 min work
1 min REST
3 min work
1 min REST
2 min work
1 min REST