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Programming Hall 4 Week 6

  • Feb 02, 2020
  • superadmin

U1 Lite:

Monday 3.2.2020

Focus:
General Warm Up
Shoulder Warm up

A) Floor Climbs 5 x 3
* after each set perform 10 Double KB Should

B) WOD: 12 min AMRAP
10/8 kcal BIKE
60m Farmers Walk 2 x 24/16kg

Tuesday 4.2.2020

Focus:
Row Technique
Kb Swing Practice

A) Goblet Squat 4 x 8
* after each set perform 20 unbroken KB Russian Swings

B) WOD: 12 min EMOM
Min 1: 45 sec max kcal ROW
Min 2: 45 sec max PUSH UPS
Score – total of everything

Wednesday 5.2.2020

Focus:
Deadlift Practice

A) Reverse Flyes 4 x 10
* after each set perform 15 Hollow Rocks

B) WOD: 5 ROUNDS
8 Deadlifts 62/42 kg
16 KB Swings 20/16kg

Thursday 6.2.2020

Focus:
Devil Press Technique

A) Ring Rows 5 x 8
* after each set perform 10 Back Lunges

B) WOD: FOR TIME
10 Devil Presses
8 Burpees
8 Devil Presses
8 Burpees
6 Devil Presses
8 Burpees
4 Devil Presses
8 Burpees
2 Devil Presses
8 Burpees
RX = 15/10 kg per hand

Saturday 8.2.2020

Focus:
A) Sled Rope Pull 3 x 40m

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

U1 Endurance Indoor:

Monday 3.2.2020

PARTNER WOD
5 ROUNDS
30 kcal SKI ERG
30 RUSSIAN KB Swings 28/20kg
REST 5 min
5 ROUNDS
21 kcal BIKE
21 Push Ups

Wednesday 5.2.2020

PARTNER WOD
200 Burpees for time.
Every 50 Burpees – row 1 km.

Core finisher 🙂

U1 Strength

Saturday 8.2.2020

A) Sandbag carry 1 x max distance Bodyweight (or as close to BW as possible)
B1) Sandbag carry 8 x 50% distance of A Bodyweight (or as close to BW as possible)
B2) Fat bar bent over row 8 x 8 AHAP