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Programming Hall 4 Week 51

  • Dec 15, 2019
  • superadmin

U1 Lite:

Tuesday 17.12.2019

Focus:
General Warm Up
Hip and Lower Back Warm Up

A) Sandbag Walk 200m ( As Heavy As Possible )

B) WOD: 3 ROUNDS
60 m Sandbag Carry On LEFT shoulder
6 Sandbag Squats
60 m Sandbag Carry On RIGHT Shoulder
6 Sandbag Squats
1 min REST
RX = 55/35kg

Wednesday 18.12.2019

Focus:
General Warm Up

A) Weighted Box Step Ups 3 x 8 per leg
Box Jumps 3 x 10

B) WOD: 5:00 min x 3
In 5 Min window perform:
2 min max kcal BIKE
1 min Side Plank L
1 min Side Plank R
1 min max Push Ups
Score = Kcal bike + Push Ups

Thursday 19.12.2019

Focus:
Rope Climb Technique
Deadlift Technique

A) Deadlift 5 x 5 ( build up with weights )
after each set perform 10 Air Squats

B) WOD: 13 min AMRAP
2 Rope Climbs / 4 Up Downers
8 Goblet Squats 20/16 kg
10 Burpees

Saturday 21.12.2019

Focus:
General Warm Up on rowing machines
Tabata Side Plank

WOD: PARTNER WOD
25 min AMRAP
20 Box Jumps
30 Push Ups
40 kcal ROW

U1 Endurance Indoor:

Wednesday 18.12.2019

PARTNER WOD: 35 min AMRAP
7+7 Deadlifts @ 72/52 kg
8+8 Box Jumps Over
9+9 Kcal BIKE
10+10 Push Ups

U1 Strength

Saturday 21.12.2019

1: Power clean and push press
6 x 3 @ 82-85% (of push press 1RM)
2: Strict pull ups
6 x 3 @ RPE 8
3: Yoke carry
3 Attempts at heaviest weight carry @ 10m unbroken