fbpx

Programming Hall 4 Week 27

  • Jun 28, 2020
  • superadmin

U1 Lite

30.6.2020

A: Core Strength

Hollow rock x 20
Arch rock x 20
Push up x 15

B: 15 Min. Amrap

15 Hang power cleans 32/22 Kg
8 Front squats
4 Push presses

2.7.2020

18 min AMRAP
– 350m Row
– 10 Deadlifts @ 52/32kg
– 14 Reverse Lunges

3.7.2020

5 ROUNDS
– 12/9 cal Bike
– 7 Squat Cleans @ 32/22 kg
– 10 Push Ups
Rest 90 sec.

4.7.2020

PARTNER WOD: 22 min AMRAP
8+8 Push Presses @ 22/12kg
10+10 Goblet Squats @ 16/12kg
400m Run ( Together )

U1 Endurance

29.6.2020

For Time:

50 Cal Row
50 Double unders
50 Goblet squats 24/16 Kg
50 Handrelease Push Ups
50 Abmat Sit ups
25 Handrelease Push ups
25 Goblet squats
25 Double unders
50 Cal Row

1.7.2020

EVERY 4 MIN X 8:
IN 4 MIN WINDOW PERFORM:
– 12/9 cal row
– 7 DB Thrusters 15/10 kg per hand
– 5 Burpees
TIME LEFT = REST