fbpx

Programming Hall 4 Week 47

  • nov 17, 2019
  • superadmin

U1 Lite:

Monday 18.11.2019

Focus:
Shoulder Warm Up
3 x 10 Double DB Strict Press
3 x 10 Double DB Bent Over ROW

WOD:
3 Rounds:
10 Alternating DB Snatches
10 Burpees Over the DB
REST 3 MIN and REPEAT ONE MORE TIME

Tuesday 19.11.2019

Focus:
Front Squat Mobility and Technique
3 x 15 Goblet Squat

WOD: 18 min EMOM
Min 1: 6 Front Squats 42/22kg
Min 2: 45 sec Rowing
Min 3: 10 Push Ups
SCORE: total kcal from Row

Wednesday 20.11.2019

Focus:
Devil Press Practice
3 x 20 Banded Good Mornings
3 x 10 DB Shoulder Press

WOD: 5 ROUNDS
8 Devil Presses 15/10 kg per hand
10 Kcal BIKE
12 Air Squats

Thursday 21.11.2019

Focus:
Deadlift Practice
Posterior Chain Warm Up
A ) Deadlift 6 x 4 ( build up )

WOD: FOR TIME
20 Deadlifts @ 60% of part A
10 Burpees Over the Bar
15 Abmat Sit Ups
15 Deadlifts @ 60% of part A
10 Burpees Over the Bar
15 Abmat Sit Ups
10 Deadlifts @ 60% of part A
10 Burpees Over the Bar
15 Abmat Sit Ups
5 Deadlifts @ 60% of part A
10 Burpees Over the Bar
15 Abmat Sit Ups

Saturday 22.11.2019

Focus:
General Warm Up
DBall Clean Practice
CORE Warm Up

WOD: PARTNER WOD
25 min AMRAP
200m Farmers Carry 24/20kg per hand
20 DBall Cleans 35/20kg
20 Burpees
20 Goblet Squats
20 Sit Ups

 

U1 Endurance Indoor:

Monday 18.11.2019

PARTNER WOD
ROW 2 km
Sandbag Carry 400m 55/35kg
100 Air Squats
80 / 70 / 60 kcal BIKE
Sandbag Carry 200m 55/35kg
100 Burpees

Wednesday 20.11.2019

5 ROUNDS:
10 DB Deadlifts
10 DB Push Presses
10 Devil Presses
10 kcal BIKE
RX= 17.5/12.5kg per hand

Finisher:
TEAM SKI ERG SPRINT RELAY

 

U1 Strength

Saturday 23.11.2019

1) Find 5RM touch and go deadlift*

2) 5 x 15 touch and go deadlifts @ 70% of 5RM (reduce weight for beginners)

3) 5 x 15 barbell shoulder to overhead @ 50-70% bodyweight

Superset 2 & 3

*Take 3 full days off of training after this session. Yes, really.