fbpx

Programming Hall 4 Week 9

  • Feb 23, 2020
  • superadmin

U1 Lite:

Monday 24.2.2020

Focus:
Rope Climb Technique

A) KB Bent Over Row Bulgarian Style 4 x 8
* after each set perform 10 Barbell Biceps Curls

B) WOD: FOR TIME
10 Rope Climbs / 15 Floor Climbs
30 Push Ups
50 Back Lunges

Tuesday 25.2.2020

Focus:
Push Press Technique ( Kettlebells )

A) Rope Sled Pulls 4 x 40m
* after each set perform 30 sec active bottom squat sit

B) WOD: 12 min AMRAP
40m Sandbag Carry 45/35kg
12 Double KB Push Press 2 x 16/12kg

Wednesday 26.2.2020

Focus:
Sumo Deadlift Technique

A) Sumo Deadlift 5 x 4
* after each set perform 15 reverse flyes

B) WOD: 5 ROUNDS
10 Sit Ups
10/8 Kcal ROW
10 Push Ups

Thursday 27.2.2020

Focus:
General Warm Up

A) 1 Arm Overhead KB Carry 4 x 40m L + R
* after each set perform 1 Arm Farmer Carry 30 m L+R

B) WOD: 11 min AMRAP
40m sled push sprint
20 RUSSIAN KB Swings 20/16kg

Saturday 29.2.2020

Focus:
General Warm Up
Row Technique

Partner WOD
30 Rounds ( 15 rounds per person )
I go, You go.
5 Burpees
10 Air Squats
5 Kcal Row

U1 Endurance Indoor:

Monday 24.2.2020

PARTNER WOD
300 kcal BIKE
* every 2 min 20 Double KB Push Presses 2 x 20/16kg

Wednesday 26.2.2020

E2MOM
Min 0-2: KCAL ROW
Min 2-4: KCAL SKI
Min 4-6: KCAL BIKE
MIN 6-8: Max Burpees
MIN 8-10: REST
REPEAT 4 TIMES.
SCORE = BURPEES

U1 Strength

Saturday 29.2.2020

A) Fat bar ground to overhead Find 1RM
B1) Fat bar ground to overhead 6 x 3
B2) Reverse sled drag 6 x 20m 2.5-3 times BW