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Programming Hall 4 Week 7

  • Feb 09, 2020
  • superadmin

U1 Lite:

Monday 10.2.2020

Focus:
Manmakers Technique

A) Deadlift 5 x 5 ( Build Up)
* after each set perform 8 single arm KB shoulder press

B) WOD: 3 ROUNDS
8 Manmakers 15/10 kg per hand
15/10 kcal BIKE

Tuesday 11.2.2020

Focus:
General Warm Up

A) Bent Over Row 4 x 8 ( Build Up)
* after each set perform 12 barbell floor triceps extension

B) WOD: 14 min AMRAP
10 Push Ups
15 Sit Ups
20 Air Squats

Wednesday 12.2.2020

Focus:
Dball over the shoulder clean

A) Strict Double KB Shoulder Press 4 x 8 ( Build Up)
* after each set perform 15 Hollow Rocks

B) WOD: 12 min AMRAP
5 Dball Over Shoulder Clean 40/20kg
7 Burpees
9 Box Jumps

Thursday 13.2.2020

Focus:
Row technique

A) Bulgarian Split Squat 3 x 12 per leg
* after each set perform 15 Goblet Squats

B) WOD: 6 ROUNDS
10/8 kcal ROW
14 Plate to Overhead 15/10kg

Saturday 15.2.2020

Focus:
General Warm Up

FOR TIME:
PARTNER WOD:
70-60-50-40-30-20-10
– Alternating Sit Ups
– Alternating Air Squats
– 10 Burpees after each set (split)

U1 Endurance Indoor:

Monday 10.2.2020

PARTNER WOD
FOR TIME
5 ROUNDS
800m ROW
40 KB Swings 24/20kg
30 kcal BIKE

Wednesday 12.2.2020

PARTNER WOD
FOR TIME
50 Burpees
2000m ROW
40 Burpees
1500m ROW
30 Burpees
1000m ROW
20 Burpees
500m ROW
Cash Out: 200 Double Unders / 600 Single Unders

U1 Strength

Saturday 15.2.2020

A) Fat bar ground to overhead Build up to daily max
B1) Atlas stone to shoulder 6 x 6 AHAP
B2) Fat bar shoulder to overhead 6 x 6 72-75% of A