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Programming Hall 4 Week 6

  • Feb 03, 2019
  • superadmin

U1 Lite:

Wednesday 6.2.2019

Focus:
Shoulder Warm Up 3 x 10 IYT
Medicine Ball Cleans
Push Press

AMRAP 15min ( As Many Rounds As Possible ):
15 Medicine Ball Cleans
10 Push Presses
5 Ring Rows

Thursday 7.2.2019

Focus:
Deadlift Technique
Row Technique
General Core Activation

3 Rounds for time:
1 min BIKE / ROW
15 Deadlifts 62/42kg
30 sec Hollow Hold
12 Push Ups

Saturday 9.2.2019

Focus:
General Warm Up
3 x 15 Air Squats
3 x 12 Shoulder Press
3 x 10 BOR

30 sec WORK / 30 sec REST for 18 min.
1. Kcal BIKE
2. Kcal ROW
3. Jumping Jacks

 

U1 Strongman:

Saturday 9.2.2019

Event 1:

2 Attempts at max reps

Fat bar shoulder to overhead

Description

30sec at bodyweight. Any style of lift allowed.

Event 2:

2 Attempts at fastest time

20m Sled drag

Description

Facing away from sled, straps over shoulders. Rx  = 2 x bodyweight. Have a buddy walk next to the sled and prevent the plate stack from falling over.

WODstacle:

Monday 04.02.2019

Focus: Quarter pipe/walls/monkey bars

In pairs:

Buy-in → 40 cal assault bike (per pair)

AMRAP (remaining time);

  • Quarter pipe
  • Vertical wall
  • Inverted wall
  • D-ball over the yoke (2x, on 3 different heights) (50/35 kg)
  • Monkey bars
  • 20m Buddy carry back to assault bikes
  • 20 cal assault bike (per pair)

This is a OCR-style buddy sprint-workout, all obstacles should be done together where possible.

Timecap: 30 min

U1 Endurance Indoor:

Wednesday 6.2.2019

5 Rounds for time:
40 Walking Lunges
5 Deadlifts ( 1.0 BW gents / 0.75 BW ladies )
7 Burpees over the bar
10 Kcal ROW / BIKE