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Programming Hall 4 Week 9

  • Feb 24, 2019
  • superadmin

U1 Lite:

Tuesday 26.2.2019

Focus:
General Warm Up
Hip Mobility and Strength Warm Up

4 Rounds for time:
40m DBall Bear Hug Carry 35/20kg
20 Air Squats
10 Burpees

Wednesday 27.2.2019

Focus:
KG Swing RUSSIAN
General Mobility

4 min AMRAP:
10 KB Swings RUSSIAN 20/16kg
10 Air Squats
1 MIN REST
4 min AMRAP:
10 KB Swings RUSSIAN 20/16kg
10 AbMat Sit Ups
1 MIN REST
4 min AMRAP:
10 KB Swings RUSSIAN 20/16kg
10 Push Ups

Thursday 28.2.2019

Focus:
Lower Body Mobility
CORE Warm Up
3 x 20 Lu Raises

AMRAP 14min:
30 Walking Lunges
15 DB Push Presses 15/10kg per hand

Saturday 2.3.2019

Focus:
Deadlift
KB Snatch
Hip Mobility

Partner WOD
AMRAP 18 min:
20+20 Air Squats
10+10 Deadlifts
20+20 KB Snatches

U1 Strongman:

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

 

WODstacle:

Monday 25.02.2019

“The floor is lava”

Focus: Rope climbs/transition + ring swings

AMRAP 30 min:
Monkey bars
Rope-to-rope transition
Plate jumps
Ring-to-ring swing
Box jumps
Rope-to-rope transition
Balance beam
Ring-to-ring swing

Sunday 3.03.2019

Focus:
General warm-up
Skill practice: Apenhang/horizontal net

AMRAP: 20 min
Horizontal net or horizontal rope transfer (apenhang)
Vertical wall
2,4,6…KB SDHP (16/12 kg)
2,4,6…Abmat sit-up
2,4,6…Air squat

U1 Endurance Indoor:

Tuesday 26.2.2019

Partner WOD:
80 D-Ball over the boxes 50/35kg
80 Hollow Rocks
80 Kcal ROW
80 Burpees
80 Kcal Bike

Wednesday 27.2.2019

Teams of 4:
40 x Sled Pull
40 x Sled Push
200 Push Ups
400 Air Squats
* 2 people work at the time
* Sled pull – 50% of team total body weight ( including sled )
* Sled push – 40% of team total body weight ( including sled )