fbpx

Programming Hall 4 Week 8

  • Feb 17, 2019
  • superadmin

U1 Lite:

Tuesday 19.2.2019

Focus:
General Warm UP
Thrusters / Front Rack Position
3 x 20 Hollow Rock

AMRAP 15 min:
10 Thrusters 22/12kg
8 Ring Rows
6 Push ups

Wednesday 20.2.2019

Focus:
Small Ball Over Shoulder Clean
MedBall Clean
CORE Warm Up

5 Rounds for time:
10 MedBall Clean 9/6kg
10 Slam Ball Over Shoulder Cleans 35/20kg

Thursday 21.2.2019

Focus:
Hip and Shoulder Mobility
Front Squat and Push Press Technique

EMOM 14min:
12 Front Squat 22/12kg
12 Push Presses 22/12kg

Saturday 23.2.2019

Focus:
General Warm Up
3 x 20 Hollow Rock
3 x 15 Air Squats
3 x 10 Shoulder press

AMRAP 20min:
10+10 Push Ups
10+10 Ring Rows
10+10 Kcal Bike

U1 Strongman:

Let op: 5 weken tijdens the Open zijn er GEEN Strongman work-outs

 

WODstacle:

Monday 18.02.2019

Focus: Hang parcours + balance beam

6 rounds for time:

  • Inverted wall + Hang parcours
  • Balance beam**
  • 2x 20m heavy sled push
  • Burpee over the wall (2x)

**Drop-off penalty = 3 burpees

U1 Endurance Indoor:

Tuesday 19.2.2019

9 min AMRAP:
9 Burpees
9 AbMat Sit Ups
9 DeadLifts 62/42kg
REST 3 MIN
7 min AMRAP
7 Burpees
7 Push Ups
7 Hang Power Clean 42/22kg
REST 3 MIN
5 min AMRAP
5 Burpees
5 Air Squats
5 Push Presses 32/12kg

Wednesday 20.2.2019

24 min:
30 sec. WORK / 30 sec. REST
1. Kcal Bike
2. Kcal ROW
3. Jumping Jacks
Score – total reps
* CORE finisher 🙂