fbpx

Programming Hall 4 Week 5

  • Jan 26, 2020
  • superadmin

U1 Lite:

Monday 27.1.2020

Focus:
Shoulder Warm Up
Ski Erg Practice

A) KB Strict Shoulder Press 4 x 8 ( Build Up)
* after each set perform 12 Ring Rows

B) WOD: 5 ROUNDS
20 KB SWINGS 20/16kg
20 Sit Ups
10 Kcal SKI ERG

Tuesday 28.1.2020

Focus:
Hang Power Clean Technique

A) Bulgarian Split Squat 4 x 6+6
* after each set perform 15 banded Good Mornings

B) WOD: 12 min AMRAP
10 Hang Power Cleans 32/22 kg
10 Push Ups

Wednesday 29.1.2020

Focus:
General Warm Up

A) 4 x 40m Sled Push ( Build Up)
* after each set perform 30 sec PLANK HOLD

B) WOD: 3 ROUNDS
100m Sandbag Carry 55/45kg
15 Burpees

Thursday 30.1.2020

Focus:
Deadlift Practice and Technique

A) Deadlift 5 x 5 ( Build Up)
* after each set perform 10 Lu Raises

B) WOD: 16 min EMOM
Min 1: 30 sec BIKE
Min 2: 20m Sled Pull 90/70 kg
Min 3: 8 Burpees
Min 4: REST

Saturday 1.2.2020

Focus:
General Warm Up

Partner WOD
in 4 min window perform
– 14 kcal BIKE
– 14 Goblet Squats
– 14 Burpees
Time left – REST
Repeat 7 times.
RX = 20/16 kg

U1 Endurance Indoor:

Monday 27.1.2020

Partner WOD
FOR TIME:
50 kcal ROW
50 kcal BIKE
10 Burpees
40 kcal ROW
40 kcal BIKE
20 Burpees
30 kcal ROW
30 kcal BIKE
30 Burpees
20 kcal ROW
20 kcal BIKE
40 Burpees
10 kcal ROW
10 kcal BIKE
50 Burpees

Wednesday 29.1.2020

PARTNER WOD – 10 ROUNDS
14 KCAL ROW
14 Deadlifts 52/32kg
14 KCAL SKI
14 Shoulder to Overhead 52/32 kg
One works at the time

U1 Strength

Saturday 1.2.2020

No Strength because of beginnersclass