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Programming Outside Lite Week 14

  • Apr 04, 2021
  • superadmin

06.04

Good Weather:

Tabata CORE 1:
– Plank
– Hollow Hold

Tabata CORE 2:
– Side Plank L
– Side Plank R

WOD B: 15 min AMRAP
– 50 Double Unders / 100 Single Unders
– 20 KB USA Swings @16/12kg
– 15 Air Squats

Bad Weather:

Tabata CORE 1:
– Plank
– Hollow Hold

Tabata CORE 2:
– Side Plank L
– Side Plank R

WOD B: 15 min AMRAP
– 50 Double Unders / 100 Single Unders
– 20 KB USA Swings @16/12kg
– 15 Air Squats

07.04

Good Weather:

Focus:
KB Snatch
Hollow hold and rocks

WOD: Every 4 min x 5:
– 20 KB Snatches @16/12kg
– 20 Burpees over the KB
TIME LEFT = REST

Bad Weather:

Focus:
KB Snatch
Hollow hold and rocks

WOD: Every 4 min x 5:
– 20 KB Snatches @16/12kg
– 20 Burpees over the KB
TIME LEFT = REST

08.04

Good Weather:

Focus:
Deadlift
Hang Power Clean

WOD: 5 ROUNDS
– 15 Deadlifts
– 12 Hang Power Cleans
– 9 Push Ups
RX=42/22kg

Bad Weather:

Focus:
KB Deadlift
Squat Mobility

WOD: 5 ROUNDS
– 15 KB Deadlifts
– 12 KB Goblet Squats
– 9 Push Ups
RX=16/12kg

10.04

Good Weather:

Focus:
DB Thrusters

WOD: 18 min AMRAP
– 15 DB Thrusters @2×15/10kg
– 16 AbMat Sit Ups
– 17 Plate Ground to Overhead @15/10kg

Bad Weather:

Focus:
DB Thrusters

WOD: 18 min AMRAP
– 15 DB Thrusters @2×15/10kg
– 16 Strict Sit Ups
– 17 Plate Ground to Overhead @15/10kg